For who
For swimmers looking to boost overall fitness, stay consistent, and feel healthier through structured, low-impact workouts.
Swim Fit
Fitness • Endurance • Wellness
16
Workouts
1700
Avg. Meters
30
Avg. Mins
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DuoSwimPlan blueprint
Fitness
Swim Fit
Fitness · Endurance · Wellness
- Workouts
- 16
- Avg. metres
- 1,700
- Avg. mins
- 30
The shape of your trainingDistance / swim
First swim
Swim Fit Base
1,200 m 21 min
Mid-plan
Best Avg Challenge I
1,500 m 26 min
Final swim
Best Avg Challenge II
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Workouts combine aerobic sets with controlled intensity shifts, designed to improve stamina, pacing, and full-body conditioning.
What to expect
A full-body swim plan focused on aerobic conditioning, with bursts of speed to build power and keep training fresh. You'll swim longer, move better, and feel stronger each week.
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.
1200m1
1200m2
1400m3
1400m4
1500m5
1600m6
1600m7
1500m8
1800m9
1800m10
2000m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Swim Fit Base
21 min · 1200m
Fitness Fusion
21 min · 1200m
Endure & Fire
25 min · 1400m
Intensity Drop
25 min · 1400m
Pace Shift
26 min · 1500m
View all workouts
Yellowline Threshold
28 min · 1600m
Leg Burner
28 min · 1600m
Best Avg Challenge I
26 min · 1500m
Drop & Burn
32 min · 1800m
Build & Glide
32 min · 1800m
Speed Play
35 min · 2000m
Threshold Drive
35 min · 2000m
Kick & Burn
35 min · 2000m
Endure & Surge
35 min · 2000m
Kick, Pull & Swim
35 min · 2000m
Best Avg Challenge II
35 min · 2000m
Dryland
We recommend Swimmer’s HIIT to pair with this plan — building all-round fitness and strength to support overall swim conditioning.
Explore Swim Fit in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Swim Fit
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers looking to boost overall fitness, stay consistent, and feel healthier through structured, low-impact workouts.
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.