For who
For swimmers who want to burn calories, build full-body fitness, and follow a structured plan that delivers results. Great for boosting health, energy, and confidence in the pool.
Swim & Burn
Fitness • Fat Burn • Endurance
24
Workouts
2300
Avg. Meters
41
Avg. Mins
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DuoSwimPlan blueprint
Fitness
Swim & Burn
Fitness · Fat Burn · Endurance
- Workouts
- 24
- Avg. metres
- 2,300
- Avg. mins
- 41
The shape of your trainingDistance / swim
First swim
Burn Foundations
2,200 m 39 min
Mid-plan
Best Average Blitz
2,400 m 42 min
Final swim
Best Average Blitz II
2,500 m 44 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Smartly structured workouts that balance intensity and recovery — helping you stay consistent, swim stronger, and feel better week by week.
What to expect
High-energy workouts that combine aerobic sets, sprint bursts, and technique work — designed to burn fat, improve stamina, and increase overall conditioning.
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.
2200m1
2200m2
2100m3
2200m4
2200m5
2200m6
2200m7
2200m8
2200m9
2200m10
2400m11
2400m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Burn Foundations
39 min · 2200m
Fitness Pyramid
39 min · 2200m
Endurance Flow
37 min · 2100m
Kick, Pull & Swim
39 min · 2200m
Drop Set
39 min · 2200m
View all workouts
Mixed Burn
39 min · 2200m
Split & Surge
39 min · 2200m
Medley Madness
39 min · 2200m
Endure & Fire
39 min · 2200m
Pull, Paddles & Pace
39 min · 2200m
Descend & Burn
42 min · 2400m
Best Average Blitz
42 min · 2400m
Aerobic Shift
42 min · 2400m
Gear Up & Go
42 min · 2400m
Dynamic Pyramid
42 min · 2400m
Burn Ladder
42 min · 2400m
All Strokes Power
42 min · 2400m
Scull & Pull
42 min · 2400m
Flow To Fire
42 min · 2400m
Hold The Line
44 min · 2500m
Gear-Up
42 min · 2400m
Threshold Builder
44 min · 2500m
Primed & Ready
42 min · 2400m
Best Average Blitz II
44 min · 2500m
Dryland
We recommend Swimmer’s HIIT to pair with this plan — building muscular endurance and calorie burn to support high-energy swim efforts.
Explore Swim & Burn in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Swim & Burn
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want to burn calories, build full-body fitness, and follow a structured plan that delivers results. Great for boosting health, energy, and confidence in the pool.
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.