No two swim workouts should ever be the same!
We all have different skills, goals and training abilities so it’s super important to make sure your swim workouts are personalized to your speed to help you meet your goals.
In this episode of Whiteboard Wednesday, we’ll take a deep dive into how you can personalize your interval times in the MySwimPro app with the Dynamic Intervals feature!
What are Dynamic Intervals?
Interval = swim time + rest time.
The Dynamic Intervals feature makes every swim workout 100% personalized to you. These intervals are designed around your best recorded times by stroke, skill level and swimming goals.
If you do a set of 6 x 100s @ 1:30, the interval is one minute and thirty seconds. If you swim this repetition in one minute and 15 seconds, then you’ll have 15 seconds for rest before the next rep.
When you upgrade to MySwimPro Premium, you unlock the Dynamic Intervals feature. With Dynamic Intervals, you can trust that every swim set in your workouts have intervals that are custom-made for your skill level, and speed.
- Regular Interval = 6 x 100s @ 1:30
- Dynamic Interval = 6 x 100s @ 1:25. MySwimPro uses your best times for each stroke to intelligently adjust the intervals on each set to you.
How to Personalize Your Dynamic Intervals:
To use Dynamic Intervals, you must be a Premium Subscriber (or be on a free trial, which you can try here).
- Navigate to Account Settings on the app and tap on Dynamic Intervals.
- Input your best time for each stroke and distance. (It’s ok to guess if you’re not sure. Even vague guesses at your best time will help us shape the intervals to you.)
- After you’ve inputted your times, all MySwimPro workouts (WOD, Training Plans, and Workout Library) will be adjusted using Dynamic Intervals.
The personalized intervals are calculated as a function of the number of reps, distance, stroke type, energy zone, and your threshold ability for that particular stroke.
An elite swimmer may be able to do 10 x 100s Freestyle @ 1:10, while a more intermediate swimmer may do that same set of 10 x 100s Freestyle @ 2:00.
I hope this video showed you how dynamic intervals are created and can help you improve your swim training. Until next time, have fun and happy swimming!