For who
For competitive swimmers ready to develop explosive speed and sprint precision. Perfect for those targeting PBs in the 50 and 100 with structured sprint progressions.
Sprinter’s Edge
Sprint • Speed • Performance
41
Workouts
2900
Avg. Meters
51
Avg. Mins
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DuoSwimPlan blueprint
Speed
Sprinter’s Edge
Sprint · Speed · Performance
- Workouts
- 41
- Avg. metres
- 2,900
- Avg. mins
- 51
The shape of your trainingDistance / swim
First swim
Edge Starter
2,500 m 44 min
Mid-plan
Flow & Sprint
3,000 m 53 min
Final swim
Edge Challenge
2,700 m 47 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Max-effort sprint training with technical focus and strategic recovery - built to develop speed, precision, and performance under fatigue.
What to expect
High-intensity workouts that build sprint power, control, and technique. Includes explosive bursts with full recovery, sprint endurance sets, and timed challenges 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
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.
2500m1
2700m2
3000m3
3000m4
2800m5
2500m6
3400m7
2800m8
2400m9
3200m10
3000m11
2900m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Edge Starter
44 min · 2500m
Powerhouse
47 min · 2700m
Drop & Drive
53 min · 3000m
Off/On Hits
53 min · 3000m
Endure & Sprint
49 min · 2800m
View all workouts
Challenge Set I
44 min · 2500m
Yellowline Builder
60 min · 3400m
Backend Blast
49 min · 2800m
Power Hits
42 min · 2400m
Double Descend
56 min · 3200m
Endure & Fire
53 min · 3000m
Form & Flow
51 min · 2900m
Sprint Cycles
51 min · 2900m
Leg Burner
49 min · 2800m
Best Ave Blitz I
56 min · 3200m
Sprint Switch
56 min · 3200m
Smooth & Strong
53 min · 3000m
Challenge Set II
49 min · 2800m
Descend & Split
53 min · 3000m
Endure & Explode
49 min · 2800m
Flow & Sprint
53 min · 3000m
Drop Ladder
49 min · 2800m
Glide & Go
56 min · 3200m
Speed Surge
51 min · 2900m
Dual Descend
56 min · 3200m
Power Drive
51 min · 2900m
Endure & Flow
56 min · 3200m
Redline Builder
58 min · 3300m
Hold & Hit
56 min · 3200m
Flow To Fire
56 min · 3200m
Yellowline Surge
54 min · 3100m
Challenge Set III
53 min · 3000m
Descend & Burn
53 min · 3000m
Speed Drive
51 min · 2900m
Best Ave Blitz II
53 min · 3000m
Elite Drop Ladder
56 min · 3200m
Power Loop
47 min · 2700m
Smooth & Drop
44 min · 2500m
Flow & Sprint
42 min · 2400m
Taper & Prime
35 min · 2000m
Edge Challenge
47 min · 2700m
Dryland
We recommend Power Training to pair with this plan — building explosive strength and speed to improve sprint starts and finishes.
Explore Sprinter’s Edge in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Sprinter’s Edge
Answers to common questions about this plan, equipment, pacing, and getting started.
For competitive swimmers ready to develop explosive speed and sprint precision. Perfect for those targeting PBs in the 50 and 100 with structured sprint progressions.
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.