For who
For swimmers who want to build raw speed across any stroke. Ideal for those looking to sharpen top-end speed with sprint-focused training.
Speed Surge
Sprint • Power • 50-100
16
Workouts
1900
Avg. Meters
33
Avg. Mins
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DuoSwimPlan blueprint
Speed
Speed Surge
Sprint · Power · 50-100
- Workouts
- 16
- Avg. metres
- 1,900
- Avg. mins
- 33
The shape of your trainingDistance / swim
First swim
Surge Foundation
1,500 m 26 min
Mid-plan
Sprint Shift
1,800 m 32 min
Final swim
Final Surge
2,200 m 39 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Short, high-intensity workouts combining sprint efforts with strategic recovery, built to develop fast-twitch power, control, and speed endurance.
What to expect
Sprint-focused workouts designed to build top-end speed, control, and stroke precision. Includes short bursts, active recovery, and broken swims.
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
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 12 workouts in this plan. See the full workout list below.
1500m1
1700m2
1600m3
1800m4
1800m5
2000m6
2000m7
1800m8
2200m9
2000m10
1800m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Surge Foundation
26 min · 1500m
Speed Ignition
30 min · 1700m
Base Builder
28 min · 1600m
Speed Switch
32 min · 1800m
Flow & Drop
32 min · 1800m
View all workouts
Lactate Surge
35 min · 2000m
Endure & Fire
35 min · 2000m
Sprint Shift
32 min · 1800m
Power Cycles
39 min · 2200m
Threshold Grind
35 min · 2000m
Explosive Reps
32 min · 1800m
Endure & Surge
35 min · 2000m
Lactate Burn
35 min · 2000m
On/Off Hits
35 min · 2000m
Endure & Sprint
35 min · 2000m
Final Surge
39 min · 2200m
Dryland
We recommend Power Training to pair with this plan — building explosive strength and speed to sharpen sprint performance.
Explore Speed Surge in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Speed Surge
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want to build raw speed across any stroke. Ideal for those looking to sharpen top-end speed with sprint-focused training.
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.