For who
For swimmers ready to sprint faster on any stroke — perfect for pushing speed and unlocking your sprint potential.
Speed
Speed Demon
Sprint • Speed • Power
Train fast. Push limits. Sprint like a demon.
32
Workouts
2400
Avg. Metres
43
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Progressive speed training that targets power output, technical precision, and race-day execution.
What to expect
Sprint-focused workouts that build speed, power, and control — with challenge sets and a final stand-up 100 to test progress.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Drop time in your 50 and 100 across any stroke
- ✓Build explosive power, precision, and stroke control
- ✓Improve technique and efficiency at top speed
- ✓Track sprint gains with challenge sets and a final test swim
Testimonials
- 1,010 swimmers training with this plan
- • “Explosive sets that made a real difference.” – Jadie
- • “Stronger and faster every week.” – Mallory
- • “Challenge sets brought out my top speed.” – Ava
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Speed Foundations
35 min · 2000m
Gear Shift
39 min · 2200m
Rhythm Builder
40 min · 2300m
Demon Challenge I
40 min · 2300m
Kick, Pull & Drop
44 min · 2500m
View all workouts
Flow & Fire
42 min · 2400m
Split Control
46 min · 2600m
Power Progression
44 min · 2500m
Smooth To Surge
46 min · 2600m
Max Repeats
44 min · 2500m
Descend & Hold
44 min · 2500m
Sprint Cycles
44 min · 2500m
Drop Ladder
42 min · 2400m
Yellowline Repeats
46 min · 2600m
Lactate Spike
40 min · 2300m
Strength & Split
44 min · 2500m
Form & Flow
46 min · 2600m
Demon Challenge II
46 min · 2600m
Kick, Pull & Push
44 min · 2500m
Powerhouse
46 min · 2600m
Over Distance
46 min · 2600m
Sprint & Recover
44 min · 2500m
Threshold Surge
46 min · 2600m
Sprint Limits
44 min · 2500m
Strength Threshold
46 min · 2600m
Endure & Fire
44 min · 2500m
Smooth Flow
40 min · 2300m
Lactate Ladder
42 min · 2400m
Flow & Hold
44 min · 2500m
Sprint Switch
44 min · 2500m
Taper & Prime
35 min · 2000m
Max Out 100
35 min · 2000m
Dryland
We recommend Power Training to pair with this plan — building fast-twitch power and explosive strength to support sprint speed, starts, and turns.
Ready to turn up the speed?
First week free. Cancel anytime.
FAQ: All you need to know about Speed Demon
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to sprint faster on any stroke — perfect for pushing speed and unlocking your sprint potential.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.
Speed Demon
Start now