The Morning Lap

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.

Tom O'Neill Built by Tom O'Neill — 15x USLA National Champion & former USMS National Record Holder. Read why →
Join the TestFlight beta See the app in action →

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).

Pick a distance and enter your time to see your zones.
* 75 is interpolated between 50 and 100 · Times shown as M:SS.hh total per rep
Color zones based on Jon Urbanchek's training-pace system.

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.
How to check you're in the right zone. The moment you stop, place two fingers on your wrist or neck and count your pulse for 10 seconds, then multiply by 6 to get beats per minute. Counting for 10 seconds (not a full minute) catches your peak HR before recovery starts pulling the number down. Your bpm range above tells you what to look for.

What makes Morning Lap different

  • 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.
  • 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.
  • 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.

See what your workout looks like

Main set Cycle 1 — goal-pace ranges and trophy chips comparing your time against the masters national record.

Your zones become a real session — paced to your recent swim time, with the masters National Record shown alongside.

See the full app →
Build workouts paced to these zones Free during the beta — and 3 personalized workouts a week stay free forever.
Join the TestFlight beta →
Get stroke feedback on your phone

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.

Train with your crew

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.

Get the beta →