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.
Race Ready
USRPT Pro
Race Pace • USRPT • Performance
Train with purpose. Hit race pace. Perform at your peak.
18
Workouts
2000
Avg. Metres
35
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Train with precision using USRPT methodology
- ✓Sharpen race pace execution across events
- ✓Boost sprint speed and aerobic power
- ✓Track progress with structured USRPT test sets
Testimonials
- 650 swimmers training with this plan
- • “Dropped huge time using this plan!” – Leon
- • “Hard but so effective. I saw real gains.” – Emily
- • “USRPT gave my training more purpose and results.” – Theo
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
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.
Ready to unlock your fastest racing form?
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.
USRPT Pro
Start now