For who
For swimmers ready to develop explosive speed and sprint control across any stroke. Perfect for those looking to swim faster with sharper technique and more power.
Speed
Sprint Fury
Sprint • Power • 50-100
Sprint hard. Refine fast. Unleash the fury.
24
Workouts
2300
Avg. Metres
40
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Sprint-focused workouts that balance intensity, recovery, and detail — built to help you sprint faster with better control.
What to expect
High-intensity sprint workouts focused on raw speed, fast-twitch development, and stroke precision. Includes explosive bursts, sprint mechanics, and two stand-up 100s to test your gains.
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
- ✓Build explosive sprint speed on any stroke
- ✓Sharpen technique and control under pressure
- ✓Improve fast-twitch power and sprint mechanics
- ✓Test your progress with stand-up 100s
Testimonials
- 850 swimmers training with this plan
- • “Loved it — felt fast every workout!” – Megan
- • “New 50 PB and cleaner stroke!” – Seb
- • “Sprint form finally clicked.” – Grace
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.
Sprint Foundations
35 min · 2000m
Endure & Fire
40 min · 2300m
Sprint & Recover
40 min · 2300m
Strength & Drop
42 min · 2400m
Power Cycles
40 min · 2300m
View all workouts
Base Builder
44 min · 2500m
Smooth To Sprint
42 min · 2400m
On/Off Hits
42 min · 2400m
Sprint Reset
44 min · 2500m
Lactate Surge
40 min · 2300m
Yellowline Repeats
44 min · 2500m
Stand Up Swim I
35 min · 2000m
Split Builder
39 min · 2200m
Powerhouse
39 min · 2200m
Speed Switch
40 min · 2300m
Redline Sprint
39 min · 2200m
Flow & Fire
42 min · 2400m
Endure & Surge
42 min · 2400m
Lactate Burn
42 min · 2400m
Endure & Drop
39 min · 2200m
Sprint Blitz
40 min · 2300m
Sprint Thrill
39 min · 2200m
Reload & Prime
35 min · 2000m
Stand Up Swim II
35 min · 2000m
Dryland
We recommend Strength Gains to pair with this plan — building total-body strength to support sprint power and speed.
Unleash your Sprint Fury.
First week free. Cancel anytime.
FAQ: All you need to know about Sprint Fury
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to develop explosive speed and sprint control across any stroke. Perfect for those looking to swim faster with sharper technique and more power.
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.
Sprint Fury
Start now