Platform

The week, the program, and the set, in one workspace.

ACAC Main Line, the published demo roster. Ask about a session, read the draft, and approve it here. Nothing is written from this page.

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ACAC Main Line

Week of Oct 19

Sprint Set — 12x50 Max Effort. 80 min, 2,286 m.

Coach chat

You

Why does Tyler Brooks need me?

Matter

Readiness 52 against his usual 79. Sleep last night was 5.4 h, and HRV is 64 ms against 78 ms. He wrote “Slept 5 hrs. Bio exam tomorrow.” Last Thursday he faded from 25.4 to 27.6. The draft above turns the 55 min sprint into an easy swim. Nothing is written until you Approve.

You

Put the draft where I can read it.

Matter

It is the card on this page. Nothing is written until you Approve.

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Program Generator

ACAC Main Line, this week

Team: ACAC Main Line
Sport: Swimming
Week: Week of Oct 19
Roster: 11 athletes
Pool: 6 sessions
Dryland: 2 sessions
Groups: Sprint, Distance, Mid

Nothing is written until you Approve.

Program editor

AM Swim — Aerobic Base 4x800Monday · swim90 min
Main Set — Threshold 6x400Tuesday · swim95 min
Technique + Drill FocusWednesday · swim75 min
Sprint Set — 12x50 Max EffortThursday · swim80 min
Race Pace — Broken 200sFriday · swim90 min
Long Aerobic + Dryland StrengthSaturday · swim110 min
Dryland — Upper StrengthTuesday · strength50 min
Dryland — Lower PowerFriday · strength50 min

Workout Builder

Sprint Set — 12x50 Max Effort

Tyler Brooks, Thursday. 55 min, 3,200 yd, TSS 92.

Published set

Sprint Set — 12x50 Max Effort. 80 min, 2,286 m.

Last Thursday, seconds per 50

1 · 25.4
2 · 25.5
3 · 25.7
4 · 25.9
5 · 26.1
6 · 26.4
7 · 26.6
8 · 26.8
9 · 27
10 · 27.2
11 · 27.4
12 · 27.6

Avg HR: 168
RPE: 9
Fade: 25.4 to 27.6

legs and shoulders gone by #8

AI assist

Readiness 52 against his usual 79. Sleep 5.4 h. HRV 64 ms against 78 ms. He wrote “Slept 5 hrs. Bio exam tomorrow.”

Draft this set down to an easy swim.

Team readiness

5 scored, average 60%

Tyler BrooksSleep 5.4 hEasy swim
Marcus JohnsonSleep 5.3–5.9 hOne set fewer
Julie KeatingSleep 3.6–4.5 hMobility
Owen O'BrienSleep 5.5 hWatch
Maya PatelSleep 9.1 hFull session

Needs review

3 adaptations waiting

Approve, edit, or decline. Nothing is written until you Approve.

Draft · Workout

Tyler Brooks, Thursday sprint

Readiness 52 against his usual 79. Sleep 5.4 h. “Slept 5 hrs. Bio exam tomorrow.”

Tyler Brooks

ChangeThursday sprint
From55 min, 3,200 yd, TSS 92ToEasy swim
Why: Readiness 52 against 79. Sleep 5.4 h. HRV 64 ms against 78 ms. Last Thursday faded from 25.4 to 27.6. Slept 5 hrs. Bio exam tomorrow.

Nothing is written until you Approve.

Helpful?

Draft · Workout

Marcus Johnson, one set fewer

Readiness 48. Sleep 5.3, 5.9 h this week. “Shoulders are heavy again. SAT prep ran late, really tired.”

Marcus Johnson

ChangeMain set
FromNot providedToOne set fewer
Why: Readiness 48 (this week 42–48). Sleep 5.3–5.9 h. “Shoulders are heavy” in 7 check-ins in a row. right hamstring (low grade, on file since spring) stays on file; this shortens the swim.

Nothing is written until you Approve.

Helpful?

Draft · Workout

Julie Keating, mobility

Readiness 45. Sleep 3.6, 4.5 h. “Baby was up every two hours. Running on empty.”

Julie Keating

ChangeMain set
FromNot providedToMobility, no main set
Why: Readiness 45. Sleep 3.6–4.5 h every night this week. Baby was up every two hours. Running on empty.

Nothing is written until you Approve.

Helpful?

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