For who
For swimmers focused on freestyle endurance, with cross-stroke sets to build control, speed, and lasting stamina.
Stamina Builder
Endurance • Stamina • All Strokes
16
Workouts
2000
Avg. Meters
35
Avg. Mins
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DuoSwimPlan blueprint
Endurance
Stamina Builder
Endurance · Stamina · All Strokes
- Workouts
- 16
- Avg. metres
- 2,000
- Avg. mins
- 35
The shape of your trainingDistance / swim
First swim
Stamina Foundation
1,800 m 32 min
Mid-plan
All-Strokes Mixer
2,000 m 35 min
Final swim
Challenge Set
2,200 m 39 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Moderate-volume workouts that blend aerobic conditioning, pacing skills, and stroke variety — built to boost stamina and sustainable swim performance.
What to expect
A mix of aerobic sets, threshold efforts, sprint work, and recovery-focused swims. Designed to improve endurance while helping you hold form through shifting intensities.
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.
1800m1
2000m2
1800m3
1800m4
1800m5
2100m6
2000m7
2000m8
2100m9
2000m10
2000m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Stamina Foundation
32 min · 1800m
Form To Fire
35 min · 2000m
Freestyle Efficiency
32 min · 1800m
Descend & Kick
32 min · 1800m
Aerobic Pyramid
32 min · 1800m
View all workouts
Smooth & Strong
37 min · 2100m
Speed & Stamina
35 min · 2000m
All-Strokes Mixer
35 min · 2000m
Swim, Pull & Kick
37 min · 2100m
Strength & Flow
35 min · 2000m
Base & Speed
35 min · 2000m
Yellowline Threshold
35 min · 2000m
Medley Mastery
35 min · 2000m
Drop & Drive
35 min · 2000m
Descend & Hold
35 min · 2000m
Challenge Set
39 min · 2200m
Dryland
We recommend Strength Gains to pair with this plan — building full-body strength and durability to support consistent stamina in the pool.
Explore Stamina Builder in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Stamina Builder
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers focused on freestyle endurance, with cross-stroke sets to build control, speed, and lasting stamina.
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.