For who
For swimmers ready to train with precision and race faster across any stroke or distance. Ideal for those following a science-based, high-performance method.
USRPT Pro
Race Pace • USRPT • Performance
18
Workouts
2000
Avg. Meters
35
Avg. Mins
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DuoSwimPlan blueprint
Race Ready
USRPT Pro
Race Pace · USRPT · Performance
- Workouts
- 18
- Avg. metres
- 2,000
- Avg. mins
- 35
The shape of your trainingDistance / swim
First swim
USRPT Foundations
1,800 m 32 min
Mid-plan
Pace & Power
2,200 m 39 min
Final swim
USPRT Execution III
2,200 m 39 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Efficient, high-quality workouts with no wasted meters, designed to build race-day speed through focused, repeatable efforts.
What to expect
Workouts built on USRPT principles — short, high-intensity intervals performed at race pace. Supporting sets help refine control, pacing, and aerobic conditioning for complete development.
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
1800m2
1800m3
2000m4
1800m5
2000m6
2000m7
2100m8
2200m9
2000m10
2000m11
2200m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
USRPT Foundations
32 min · 1800m
On/Off Burn
32 min · 1800m
Lactate Ignition
32 min · 1800m
Endure & Fire
35 min · 2000m
USPRT Execution I
32 min · 1800m
View all workouts
Redline Repeats
35 min · 2000m
Pace Repeats
35 min · 2000m
Pace & Recover
37 min · 2100m
Pace & Power
39 min · 2200m
USPRT Execution II
35 min · 2000m
Lactate Burn I
35 min · 2000m
Endure & Surge
39 min · 2200m
Explosive Reps
37 min · 2100m
Pace & Reset
35 min · 2000m
Race Surge
35 min · 2000m
Lactate Burn II
39 min · 2200m
Pace Tune-Up
35 min · 2000m
USPRT Execution III
39 min · 2200m
Dryland
We recommend Power Training to pair pair with this plan — building explosive strength and force to support sprint race performance.
Explore USRPT Pro in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about USRPT Pro
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to train with precision and race faster across any stroke or distance. Ideal for those following a science-based, high-performance method.
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.