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9:41▪▪▪ 5G ⬛
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Lani
Lani Pallister
Coach · Distance & Open Water
8m
Coaching Tip
Lani OW

High elbow catch — this is where most swimmers lose power. Early catch = more distance per stroke 👇

👏 47🔥 31💬 18
Kaylee M.
This separates good from elite 🙌 great content Lani
E
Emma K.
Community · Pool
2h
New PB 🎉
49.2
50m Freestyle · SC

"Finally broke 50 seconds — three weeks on the Mollie program 🙌"

🔥 72👏 44
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Today's Session
Week 3 of 12
M14
T15
W16
T17
F18
S19
S20
Kaylee's Pick
Backstroke Power Block
Week 3 · Backstroke Focus · 3,400m · 65 min
Session progress60%
Warm-up
400m easy FS + catch drill
Kick Set
8×50m back kick :55 interval
Main Set
6×100m back @ 1:10 interval
3/6
Race Sprints
10×25m max effort :30 rest
Kaylee's Note
"High elbow on every pull. Power comes from position — not speed."
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My Profile
Pro ✦
Your Performance
42.5km
This Month
1:12/100
Avg Pace
Top 8%
Global Rank
PRO ANNUAL PASS Active
My Programs
Backstroke Power
Kaylee McKeown · Week 3 of 12
60%
Open Water Racing
Lani Pallister · Week 1 of 10
New
Kaylee
Coaching You
Kaylee McKeown
Olympic Gold · World Record · Paris 2024
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9:41▪▪▪ 5G ⬛
Weekly Challenge
Live
The 10K Weekend
Pool + Open Water  ·  4 days left
Your progress
6.8/10km
Leaderboard
1
Lani P. COACH
9.8km
2
Mollie O. COACH
8.4km
3
You YOU
6.8km
4
TaylorRose
5.4km
5
JamieG_OW
4.9km
Mollie
Mollie O'Callaghan
Coach · Freestyle
5m
From Coach

Let's go 🔥 4 days to push for 10k. I'm proud of this community.

🔥 58💬 12
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Recovery
Oura synced
87 READY
Today's Readiness
Peak
All systems recovered. Push hard today.
62ms
HRV
42bpm
Resting HR
8h14m
Sleep
Sleep Stages
● Light 2h18 ● Deep 3h32 ● REM 1h24
Taylor McKeown
Coach · Breathwork & Recovery
Recovery Tip
"Rest is training. Your body builds strength while you sleep — honour it."
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9:41▪▪▪ 5G ⬛
Swim News
Updated now
World Championships · Just In
Kaylee breaks the world record — again.
Open Water
Lani on racing 10km in open sea
Lane Four · 2h ago
Exclusive
Mollie's pre-race routine — the full breakdown
Lane Four · 5h ago
Training
5 things elite swimmers do every morning
Lane Four · Yesterday
From the Athletes
Mollie O'Callaghan
"Best morning session. Something clicked with my catch — get into the program notes this week 🌊"
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9:41▪▪▪ 5G ⬛
Nutrition
Today's Plan
2,340 cal
Daily Target
1,840 logged
500 cal remaining
Protein145g
Carbs248g
Fat54g
Meals
🥣
Oat & Berry Bowl
Breakfast · 520 cal
🍗
Chicken Rice Bowl
Lunch · 680 cal
🍌
Pre-Training Snack
Snack · 180 cal
🐟
Salmon & Vegetables
Dinner · 640 cal
Lani's Nutrition Note
"Post-training protein within 30 minutes — that window is real and it matters."
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Community Feed
Illustrative preview — an example of what the Lane Four community experience will look like inside the app.
Community Feed Daily Sessions Performance Profile Weekly Challenges Recovery & Sleep Swim News Nutrition Plans
Register Interest

App mockups are illustrative and show planned features. See our Community Guidelines.

On the Calendar
Upcoming Events
2026 — 2028
2026
Jun 7–13
Australian Swimming Trials
Sydney, Australia
Pool
Jul 24–29
Commonwealth Games — Aquatics
Glasgow, Scotland
Pool
Jul 31–Aug 16
European Aquatics Championships
Paris, France
Pool + OW
Aug 12–15
Pan Pacific Championships
Irvine, California
Pool
Oct 10
IRONMAN World Championship
Kona, Hawaii
Triathlon
Dec 1–6
World SC Championships (25m)
Beijing, China
Pool 25m
2027
Jun 26–Jul 18
World Aquatics Championships
Budapest, Hungary
Pool + OW
2028
Jul 17–30
Olympic Games — Aquatics
Los Angeles, USA
Pool + OW
Lane Four Pro — Launching 16 June 2026
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in the Water.

Register your interest and be first to know when Lane Four Pro launches. Athlete-built programs, community, daily tracking and recovery — all in one app. A$35/month.

Lane Four Pro — A$35/month. Launching 16 June 2026. See our Privacy Policy and Community Guidelines.