LaneCheck
My balance
Wins this week
Coming up
Today's check-in
Daily check-in reminder
A web page can only remind you while it's open. For a reminder that also works when the page is closed, set a repeating alarm in your phone's Clock or Reminders app too.
Meal reminders
Separate reminders through the day, but only for meals you haven't logged yet — if you've already checked off lunch, its reminder just won't fire.
Daily fuel guide
Show the usual ranges and fuel ideas
Rough ballparks for a teen swimmer in training. Your own numbers depend on your size, age, growth, and how hard you're training.
- Calories
- Smaller or younger swimmers tend toward the low end. Long practices and growth spurts push it higher.
- Carbs
- Roughly half or more of your plate. Carbs are your main swimming fuel.
- Protein
- Spread through the day: about 20 to 30 g at each meal, plus some at snacks.
Fuel ideas for swimmers
- Before practice (1 to 2 hours ahead)
- Oatmeal with banana, toast with peanut butter, a bagel with eggs, cereal with milk.
- Quick snack (30 to 60 minutes ahead)
- A banana, applesauce pouch, pretzels, or a granola bar.
- Within an hour after practice (carbs plus protein)
- Chocolate milk, Greek yogurt with fruit and granola, a turkey sandwich, a rice bowl with chicken and vegetables.
- Everyday meals
- Rice or pasta with chicken or beans and vegetables. Salmon with potatoes and broccoli. Eggs and whole-grain toast with fruit. Tofu stir-fry with rice.
- Snacks
- Fruit and nuts, cheese and crackers, hummus with vegetables, trail mix, yogurt.
- Drinks
- Water first, and milk is a great one too. A sports drink can help during long, hard sessions. Skip energy drinks, which aren't recommended for teens. Pale yellow urine is a good sign you're drinking enough, and you sweat in the pool even though you can't feel it.
These are general ballparks, not a prescription. A sports dietitian or your doctor can give you numbers that fit you. The food log above gives rough estimates, and it's optional: steady fuel matters more than a perfect number. If thinking about food or numbers starts to feel stressful, or you're eating less on purpose, talk to a parent, a doctor, or your school nurse.
Drinks today
0 of 10 cups
Water reminders
A web page can only remind you while it's open. For reminders that also work when the page is closed, set repeating alarms in your phone's Clock or Reminders app too.
Your last 7 days
You're looking at sample answers so you can see how Lane Check works.
Show this week's charts
Estimated calories, carbs, and protein
Rough estimates from the foods you type in the food log in your check-in. The shaded bands are the usual ranges for swimmers in training. A hollow dot marks a day when breakfast, lunch, and dinner weren't all logged (or a food wasn't counted), so that day is probably low. Days without a food log stay blank.
168
hours in a week
A week has 168 hours. Tap a section below to fill it in, and Lane Check shows how much time is left. Tick a "What if" box to see what dropping a club or moving a class would change.
You're looking at an example: three AP classes, six practices a week, and four clubs. Change any number, or clear it to start with your own.
New here? See how it works with an example: three AP classes, six practices a week, and four clubs.
Your basics
Sleep, school, practice, and commute count as fixed. Change the numbers to match your real week. Homework adds up on its own from your classes.
Your classes
Add every class you take. Homework time starts from an estimate, and you can change it.
Clubs and other commitments
Mark each one as something you can change or something you can't, like a job or a family duty. Your team practices and meets are already counted in your basics.
How your week adds up
Coming up
You're looking at an example calendar. Change anything, or clear it to add your own.
New here? See how it works with an example: a week with three tests or projects and a meet.
Past events
Add to your calendar
You're looking at example swims. Clear them to log your own.
New here? See how it works with some example swims.
Progress
Your best times
All your swims
Log a swim
You're looking at example games. Clear them to log your own.
New here? See how it works with some example games.
This season
All your games
Log a game
See where your times sit next to swimmers on college teams and next to NCAA championship standards. It's a way to find realistic goals, not a prediction about recruiting.
Where your times sit
Each bar runs from the roster median (the slower end) to the top-quarter time (the faster end). The dark dashed line is your best time. The red diamond is the NCAA Division I qualifying standard.
Comparing with
Set your gender and grade in .
Where the numbers come from
- There are no official recruiting times. Each coach sets their own bar, and coaches also look at grades, events, and how a swimmer fits their team.
- The college numbers are personal bests of swimmers already on rosters. Many are upperclassmen who got faster in college, so an incoming freshman is usually slower than the roster median.
- Everything is in 25-yard pools. Short course meters times are converted, and long course times aren't compared.
- Use this to pick goals and to talk with your coach. Times are only one piece of the picture.
Recruiting basics
Where you'd fit, roughly
How it actually works
Your mental health is part of your training. Confidence, focus, and how you handle stress can be practiced just like a stroke or a sprint. Tap any topic below for a short read and a small exercise you can try today.
A summary you can show your family, so everyone sees the whole picture and can talk about it together. You choose what goes in it — nothing is sent to anyone unless you share it yourself.
Add your goals
Write these in your own words. They only show up in the summary if you leave "My written goals" ticked.
What to include
Untick anything you'd rather keep private. Stress and motivation and food numbers start out unticked.
Your summary
Text version
Your profile
Your basic info and sport, used throughout the app to personalize fuel targets, tabs, and college guidance.
About you
Your sport
This sets which sport the whole app is tailored to — fuel targets, the Race times/Game log tab, college guidance, and more.