For who
For triathletes training for the swim leg of a sprint triathlon. Ideal for those looking to build swim endurance, sharpen race skills, and improve open water performance.
Sprint Triathlon
Triathlon • Endurance • 750m
17
Workouts
2200
Avg. Meters
39
Avg. Mins
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DuoSwimPlan blueprint
Triathlon & Open Water
Sprint Triathlon
Triathlon · Endurance · 750m
- Workouts
- 17
- Avg. metres
- 2,200
- Avg. mins
- 39
The shape of your trainingDistance / swim
First swim
Sprint Tri Foundations
2,000 m 35 min
Mid-plan
Pace Shift
2,400 m 42 min
Final swim
Sprint Tri Swim
1,750 m 31 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Balanced workouts that build speed, endurance, and open water confidence, without overloading your triathlon training schedule.
What to expect
Focused pool-based workouts that improve pacing, aerobic capacity, and key triathlon skills like sighting and buoy turns. Includes aerobic sets, short intervals, and drills to get you race-ready.
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.
2000m1
2200m2
2000m3
2300m4
2600m5
2200m6
2400m7
2300m8
2400m9
2600m10
2500m11
2400m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Sprint Tri Foundations
35 min · 2000m
Endurance Base
39 min · 2200m
Stroke Efficiency
35 min · 2000m
Challenge Set I
40 min · 2300m
Double Descend
46 min · 2600m
View all workouts
Endure & Fire
39 min · 2200m
Yellowline Threshold
42 min · 2400m
Challenge Set II
40 min · 2300m
Pace Shift
42 min · 2400m
Threshold Climb
46 min · 2600m
Endurance Flow
44 min · 2500m
Challenge Set III
42 min · 2400m
Shift Gears
40 min · 2300m
Threshold Zone
39 min · 2200m
Endure & Surge
35 min · 2000m
Race-Ready Prep
35 min · 2000m
Sprint Tri Swim
31 min · 1750m
Dryland
We recommend Strength Gains to pair with this plan — building muscular strength and coordination to support sprint-distance triathlon swims.
Explore Sprint Triathlon in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Sprint Triathlon
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes training for the swim leg of a sprint triathlon. Ideal for those looking to build swim endurance, sharpen race skills, and improve open water performance.
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.