For who
For swimmers who want a full-body fitness boost using all four strokes. Great for staying active, getting leaner, and adding variety to your swim routine.
Swim Fit IM
IM Fitness • All Strokes • Wellbeing
24
Workouts
2200
Avg. Meters
38
Avg. Mins
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DuoSwimPlan blueprint
Fitness
Swim Fit IM
IM Fitness · All Strokes · Wellbeing
- Workouts
- 24
- Avg. metres
- 2,200
- Avg. mins
- 38
The shape of your trainingDistance / swim
First swim
IM Foundation
1,800 m 32 min
Mid-plan
Yellowline Repeats
2,500 m 44 min
Final swim
IM Challenge III
2,300 m 40 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
IM-based fitness training that builds endurance, balance, and all-round swim conditioning — without the pressure of racing goals.
What to expect
Fun, energizing workouts that mix all four strokes — designed to burn calories, improve stamina, and tone every muscle group.
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
2000m4
2200m5
1800m6
2000m7
2100m8
2200m9
2000m10
2200m11
2500m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
IM Foundation
32 min · 1800m
Freestyle Endurance
35 min · 2000m
Medley Mastery
32 min · 1800m
Backstroke Builder
35 min · 2000m
IM Challenge I
39 min · 2200m
View all workouts
Double Descend
32 min · 1800m
Breaststroke Stamina
35 min · 2000m
Free Power
37 min · 2100m
Medley Pyramid
39 min · 2200m
Endure & Flow
35 min · 2000m
IM Descend
39 min · 2200m
Yellowline Repeats
44 min · 2500m
IM Inferno
39 min · 2200m
Threshold Drop
42 min · 2400m
IM Challenge II
40 min · 2300m
Backstroke Drive
39 min · 2200m
Descending Pace
42 min · 2400m
Breaststroke Surge
35 min · 2000m
Aerobic Flow
42 min · 2400m
Fly Power
39 min · 2200m
Medley Mix
42 min · 2400m
Kick, Pull & Swim
37 min · 2100m
IM Fusion
37 min · 2100m
IM Challenge III
40 min · 2300m
Dryland
We recommend Swimmer’s HIIT to pair with this plan — building swim fitness and muscular endurance to support performance across all strokes.
Explore Swim Fit IM in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Swim Fit IM
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want a full-body fitness boost using all four strokes. Great for staying active, getting leaner, and adding variety to your swim routine.
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.