The swim app that knows your paces.
One recent swim time. Every workout is built around your real fitness — distance, effort, stroke, equipment. Personal, tailored, and ready in 30 seconds.
Built by Tom O'Neill — 15x USLA National Champion & former USMS National Record Holder. Read why →
Swim Pace Calculator Free · No signup
Tell us one recent swim time. We'll build the same pace chart your coach would — and pace every workout to it.
Set your age so heart-rate targets land in the right bpm range — they scale with age. Defaults to 45 if you leave it. Max HR estimated via Nes (211 − 0.64 × age).
What these zones mean
- WHITEEasy
- Conversational pace. Recovery, technique work, and long aerobic swims. Should feel like you could keep going for an hour.
- PINKAerobic base
- Easy but purposeful. The bulk of weekly mileage — builds endurance without accumulating fatigue.
- REDThreshold
- Comfortably hard. Sustainable for 20–40 minutes. Breathing is elevated but controlled.
- BLUEVO2 max
- Hard breathing. Typically 3–5 minute repeats with full recovery between. Pushes aerobic ceiling.
- PURPLERace pace
- All-out 25 or 50 sprint. Short repeats with full rest. Faster than any race pace you can hold across a full distance.
What makes Morning Lap different
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Paced to your real fitness. Not "Hard / Medium / Easy" effort levels. Every interval scaled to your last swim time — the same color-zone math your coach would use.
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The library that learns. Other apps show every swimmer the same library, forever. Yours narrows to the workouts that fit you — tap "less like this" once and they don't come back. Premium
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Built by a USMS National Record holder. Tom's a former USMS National Record Holder (6,000-yard postal swim) and 15x USLA National Champion. This is the app he wished existed — not ML engineers guessing at what swimmers need.
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Free to start. The pace calculator is free, no signup. Three personalized workouts a week stay free in the app, forever — Premium when you want unlimited.
As a lifelong competitive swimmer now training solo before and after work, I needed something to hold me accountable and keep me pushing at a high level. When I found The Morning Lap, I knew it was built for athletes like me — it helps me set meaningful goals, adapt my training to how I feel, and stay connected with a community of driven competitors who inspire me every day.
Michael Faughnan — 3× USLA National Champion · Division I MAAC Conference Champion · Iona University Record Holder
The Morning Lap has significantly improved my training and helped me stay motivated in terms of attaining my goals. The workouts are very specific to swimming ability, and offer a lot of variability in terms of training focus. It's applicable to a wide range of swimmers, including novice and highly competitive pool and open water swimmers. I highly recommend it!
Dr. Mike Barrows — Masters World Lifesaving Champion (40–44) · USLA National Team Coach 2014–2018 · Brown University '94
Upload a short clip of your swim. Get back five to seven specific things to work on — each one timestamped to the exact moment in the video — plus one drill to take into tomorrow's practice.
Build a crew of four to forty swimmers. Take on monthly distance and streak challenges together, or square off crew-vs-crew. Train alone in the lane — but never solo.