Are you ready to take your swimming to the next level? Or are you new to interval training in the pool? Get the most out of every swim with Personalized Training Intervals in the MySwimPro app.

Enter your best times in the MySwimPro app and our DynamicSwim algorithm will customize your intervals for every Workout, so you can head to the pool with confidence!


Personalized Training Intervals are included in the MySwimPro ELITE subscription. Sign up for ELITE here >

What are Intervals?

Interval = swim time + rest time

If you swim a set of 6 x 100s @ 1:30, the interval for each 100 is one minute and 30 seconds. If you swim a repetition in one minute and 15 seconds, you’ll have 15 seconds for rest before the next rep. You’ll see intervals like this in every MySwimPro Workout.

Depending on the Effort Level for a given Set, your intervals will fluctuate. Learn more about Effort Levels >

How to Activate Personalized Training Intervals

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

STEP 2 – Tap Workout Settings, then tap Personalized Intervals.

STEP 3 – Type in your best times from a previous training session in a 25-meter or 25-yard pool. If you aren’t sure, estimate! You can come back here at any time to update your times later. Tap Save when you’re done

After you update your times, every Workout in the app will be completely personalized to your speed. But don’t worry, you can still edit Sets to adjust intervals if needed.

As you improve, our DynamicSwim algorithm will recommend adjustments to your Personalized Training Intervals to ensure you are always challenging yourself.

Understanding Your Personalized Intervals

Tap on a Set to view the SetBar™. Here, you’ll find your target swim time and rest time for each rep in the Set. Your swim time and rest time will vary depending on the Effort Level of the Set and any Effort Level Variation between reps (build, descend, etc.).

Learn more:

Sign up for MySwimPro ELITE to unlock Personalized Training Intervals and start your custom Training Plan!

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11 Comments

  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.
    Thanks.

  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. Lisl van Aarde on

    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. Corrine Beckwith on

    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?

    • 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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