Most SwimOpti profiles use three ability tiers. Pick the one that honestly describes where you are right now — not where you want to be. It is always better to start one level lower and progress than to start too high and struggle.
You can:
Complete 50–100m without stopping, even if slowly. You feel comfortable in the water but your technique is unpolished and you run out of breath sooner than you'd like.
Sessions are 25–35 minutes. One technique cue per session. No complex intervals.
You can:
Complete 200–300m continuously without stopping. You have a recognisable stroke and consistent breathing, but technique breaks down when you push harder or swim further.
Sessions are 35–45 minutes. Drill sets followed by longer swims. Some effort variation.
You can:
Complete 400m or more without stopping. You swim regularly, have solid technique, and are ready for structured intervals, effort variation, and time trials.
Sessions are 45–55 minutes. Named drills, descend sets, SPL tracking, benchmark time trials.
Tier names by profile
🟢 Breaststroke
Beginner Intermediate Confident Swimmer
🔵 Front Crawl
Beginner Intermediate Confident Swimmer
🏊 All Round
Beginner Intermediate Advanced
🌊 Open Water
Beginner Intermediate Advanced
🟡 Backstroke
Beginner Intermediate Confident Swimmer
💡 When in doubt, go one level lower. A beginner plan done well will still make you faster. An intermediate plan done poorly won't. You can always re-generate at a higher level once the current plan feels comfortable.