Effort profile i

Visual breakdown of the session by intensity.

Warm-up / cool Aerobic Threshold Race pace

SC

Coach's note

Sam Carter

Workout breakdown

Around the sport

Technique

Why your breakout dies at 12 meters — and the two-kick fix

Library · 4 min

Racing

Sectionals psych sheets are out: seeds, scratches, storylines

News · today

Training

Threshold is not a vibe: what the number actually measures

Library · 6 min

Plan

The block

Season arc

Base Build Peak Taper Recovery week

This week

Short on time

Goals

What are we chasing?

Priorities weight your week — Nuclear gets three sessions for every one Maintain gets. Verdicts update as your times do.

Race day

Days / wk

Sessions / day

Free thr /50

Breast thr /50

My times

Times

Your times are the facts the plan is compiled from. Log a swim, and if it says your fitness moved, we'll propose the retarget — you decide.

Personal bests

Log a swim

Event

Time

52.0

Where

Pool

Steppers move in 0.1s. Race results and test sets both count — they're the same thing: evidence.

Test sets

History

Past workouts

Every session you've marked done, sorted by category. This is the record the analytics on Progress are built from.

Race Center

Predicted splits

Pacing targets

What could cost you time

Upcoming

The numbers

Every yard you swam was generated with a purpose attached — so unlike a watch, we know exactly what your training was for.

Where the work went

Time in zone, last 8 weeks — planned mix vs what you actually swam.

Threshold trend — free

Per-50 threshold from test sets and races.

Threshold trend — breast

Per-50 threshold from test sets and races.

Predicted times, right now

What today's fitness supports, with the fatigue model applied — not doubled 50s.

Stroke split — quality yards

Threshold-and-above yardage by stroke, this block.

Consistency

Sessions completed vs scheduled, last 8 weeks.

Weekly volume

Every training day, last 8 weeks — darker means more yards.

Logged this session (real, not demo)

Built from what you've actually marked done since opening the app today.

Profile

Your info

Powers percentile comparisons, calorie estimates, and how training adapts around whatever else you're doing. Nothing here is required — the app works without it, this just makes the numbers sharper.

Body stats

Sex

Used only to pick the right reference times for percentile — see Goals.

Age

—

Height

—

Weight

—

Other training

Optional. If you're putting real hours into something else, swim volume backs off to leave room for it instead of stacking on top blind.

Sport

Hrs / wk

3

Training mode

Returning from time off or injury? Conservative mode caps how fast volume ramps up and turns off the "you beat your goal, retarget?" prompts — old PBs and old paces shouldn't be pushing you right now.

Coming back after a long break?

Your times from years ago are worth keeping as a record — they're just not good evidence for predicting where you are today. This archives your current personal bests so they stop feeding predictions until you log something fresh.

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