Are you ready to take your swimming to the next level? 

You can personalize all your workouts by activating the Dynamic Intervals feature in the MySwimPro app. This will change how much rest you get in your workouts.

No two swimmers are the same, and neither should your workouts be! Just answer a few questions about your swimming speed, and the MySwimPro coaching algorithm will personalize all your upcoming workouts and training plans.

The Dynamic Intervals feature is included with a subscription of ELITE Coach or the Swim Pack. Start your free 30-day trial >

What are Dynamic Intervals?

Interval = swim time + rest time.

The Dynamic Intervals feature makes every swim workout 100% personalized to you. Your rest and interval times are recommended by the coaching algorithm and tailored to your skill level.

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.

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.

In this video, we’ll explain how the MySwimPro coaching algorithm works! Plus, learn how to structure your workouts so that you get the most out of every swim.

When you upgrade to ELITE Coach or the Swim Pack in MySwimPro, 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 Activate Your Dynamic Intervals:

To use Dynamic Intervals, you must be a paid Subscriber (or be on a free trial, which you can try here).

STEP 1  – Open the MySwimPro app on your phone and tap Settings in your Profile view.

STEP 2 – Tap Workout Settings, then tap Dynamic Intervals to activate the personal coaching algorithm.

STEP 3 – Type in your Best Times from a previous training session in a 25m pool – or you can guess! Then tap Save. 

All of your upcoming workouts will be updated with recommended intervals and rest periods that are tailored to your speed and goals.

Learn more:

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!

The Dynamic Intervals feature is included with a subscription of ELITE Coach or the Swim Pack. Start your free 30-day trial >

30 day trial

11 thoughts on “How to Personalize Your Workouts with Dynamic Intervals

  1. Where can I find a recommended workout for an older person trying to improve open water time? I am 65. Not fast. 2 minute 100s. Typically swim 1800 yards in a workout (one hour). Told my stroke is good but stroke rate not fast enough. Would like suggested workout to build up my speed a bit and start clearing 2000 an hour.

  2. Thank you for the post, it makes me realize our training sessions are not adapted for our level because in our Master team we have the same interval for swimmers who swim 100m freestyle in 1.00.00 or below and swimmers like me who swim 100m freestyle 1.15.00 and I am not progressing at all. How can I balance this out? I like training with my but I would like to improve my times? Can I train on the side for myself?

  3. Hi there

    Thank you for the whiteboard session it was very helpful. I have just started swimming and am in the second week of the open water training program.

    Am I right to assume that the training plan for the day will adjust the intervals once I have provided the dynamic intervals? At the moment I basically only just keep up and towards the end the plan surpasses me!

  4. Hello … I’m 54 years old and returning back to the pool after a very long hiatus, ex-high school swim team participant. I need help on so many levels , but my first focus is gaining endurance to be able to join my community masters team and keep up. I have access to a 25 yard pool . What program do you recommended for those entry level swimmers ?

  5. Hi, I’m a high functioning paraplegic. I do swim but I can only swim like a dolphin. Your workouts don’t really work for me too much because of this. But I’m wanting to use this app to help me do you have any suggestions?

    1. Hi there! You’ll love our custom workout builder. You can create your own workout by tapping the + button on the MySwimPro home screen. Build out your workout however it works for you and head to the pool!

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