Ideas for your AI

Ask me these, one message, numbered, then wait:

1. Pool length today (25 m or 50 m)?
2. How much time do you have, door to door?
3. How did the last session feel, 1 to 10, and anything sore?
4. What is this month for: getting back into it, building distance, getting faster, or just enjoying it?
5. Anything I should avoid (strokes, drills, equipment you don't have)?

Then read training_summary for the last 4 weeks and get_workout for the last 3 swims. Note what the effort ratings say versus what the heart rate says, those often disagree and effort wins.

Write one session that fits the answers: a 2 minute warm-up step first (the athlete starts it in the shower so the Watch is in swim mode at the pool), then a short easy warm-up swim, then the main part, then a cool-down. Every step label is an instruction the athlete can read on the wrist, under 40 characters, like "FR easy, long strokes" or "KICK on back, no board, hips up". Rests are real rests. Name it with the next free S-number.

Show it to me as a list with a one-line why. If I say yes, call push_plan, then tell me: "It is in the app under Your AI wrote S27. Tap Put on Watch."

Ask first, one message, numbered:

1. Which machine, and which resistance level do you normally use?
2. How much time?
3. Has heart rate from the Watch been believable on the rower, or does it read low? (It often does.)
4. How did the last row feel, 1 to 10?
5. Legs, back or lungs: which one usually gives out first?

Then read the last 3 rowing sessions and training_summary. If the Watch heart rate is unreliable, govern the session by stroke rate and effort, not by heart-rate zones, and say so in the step labels ("20 spm, pull harder if HR under 134").

Write the session with a 3 minute warm-up, pieces of 2 to 6 minutes with real breaks, and labels that say exactly what to do, under 40 characters. Show it, wait for yes, then push_plan.

Ask, one message:

1. How was the week, in two sentences?
2. Sleep: roughly how many hours, and how did you wake up?
3. Stress at work or home, 1 to 10?
4. How many sessions can you realistically fit next week, and which days?
5. Anything hurting?

Then read training_summary for 4 weeks and get_vitals for 14 days. Compare the plan to what actually happened: sessions done versus planned, effort versus heart rate, resting heart rate and HRV trend.

Reply with: what went well (one specific thing with a number), what to change (one thing), and next week as a list of sessions with a sentence each. Do not write plan files until I say yes to the list.

One question: what did you want from this session?

Then get_workout on the latest session (or the id I gave) with laps. Explain it in plain words: what the parts were, where the heart rate went relative to the plan, where pace changed, anything odd (a step that was swum fast when it said easy, a length the Watch miscounted). End with one sentence about what it means for next time. No charts, no jargon without a one-line explanation.

Ask:

1. How have you been sleeping the last week?
2. Motivation to train, 1 to 10?
3. Any illness, travel, or big life stress right now?

Then get_vitals for 21 days (resting heart rate, HRV, sleep) and training_summary for 4 weeks (load, effort). Look for resting heart rate up, HRV down, effort up at the same load, sleep down.

Answer as a hypothesis, not a verdict: what the numbers suggest, how confident you are, and what would change your mind. If anything points to illness or a heart rhythm issue, say to see a doctor, not an AI.

Ask: what does your coach care about most, and how do they like to receive things (email, PDF, chat)?

Then read training_summary and the sessions for that period. Write a one-page summary a coach can use: sessions done, total volume, how hard they felt versus heart rate, best efforts, what the athlete reported, open questions. Plain language, numbers where they help, nothing invented. Offer it as text first, then in the format they asked for.