Your AI assistant just got a freediving brain

The previous post explained what MCP is and how to connect your account. This one answers the follow-up question everyone has: what do I actually type?

Below you'll find example conversations that cover what the freediver.club MCP integration can do for you today, paired with realistic AI responses. Every example was produced using Claude with the freediver.club MCP server connected.

Not connected yet? The MCP integration guide walks you through setup in a few minutes. Once you're in, the prompts below will work exactly as shown.

Reviewing your recent workouts

The assistant can read your full workout history — scheduled dates, types, completion status, RPE scores, drill structure (disciplines, distances, rest intervals), and your post-session notes. It sees the same workout detail you see in the app, which means it can give you a meaningful summary without you having to piece it together yourself.

You

Summarise my training from the last two weeks. Have I been consistent?

Claude

Here's what your last 14 days look like:

›13 sessions logged, 12 completed — one skipped sauna session.
›Breakdown: 5 pool sessions (DYN & DYNB), 2 strength, 1 static apnea, 2 compression, 1 stretching, 1 sauna.
›Total pool distance: 3,175 m. Total apnea time: ~53 min.
›Average RPE across pool sessions: 2.2 / 10 — well within your comfort zone.

Overall: very consistent. You trained on 10 out of 14 days, mixing pool work with strength and recovery sessions. The low RPE tells me you're handling the volume easily. Your longest session was "3×100 m DYN + 2×75 m + 6×75 m DYNB" at 900 m total — and you still rated it a 2. If you're building toward a competition block, there's room to start nudging either distance per rep or total volume upward.

Spotting load and recovery patterns

Because the assistant sees your RPE, total distance, apnea time, session frequency, and your own notes for every workout, it can flag signs of accumulated fatigue or under-recovery without you having to calculate anything.

You

Look at the last month of my training. Am I progressing, plateauing, or overreaching?

Claude

Here's a week-by-week view of your last 28 days:

Week 1

1,025 m

RPE 1.5

Week 2

1,650 m

RPE 2.0

Week 3

1,850 m

RPE 2.7

Week 4

1,125 m

RPE 3.0 ↑

Volume peaked in week 3 and dropped in week 4 — but RPE has been rising slightly each week. Your notes mention sinus pain on the 6×100 m session and feeling "legs burning" after strength days. That's not overreaching, but the RPE creep alongside lower volume suggests accumulated residual fatigue, possibly from the new squat cycle you started mid-month. Consider a lighter pool week or an extra rest day between strength and pool sessions to let the legs catch up.

Building a new workout

The assistant doesn't just advise — it creates. Describe what you need and it will add a fully structured workout to your schedule, complete with drills, disciplines, distances, rest intervals, and pace settings. It uses your personal pace profile to estimate realistic session durations.

You

Create a pool CO₂ tolerance session for next Thursday. I want bifins, moderate intensity, and it should fit in about 45 minutes of water time.

Claude

Done — I've added it to your schedule for Thursday at your usual morning time. Here's the structure:

Pool — CO₂ tolerance DYNB ~44 min

Warm-up 3 × 50 m DYNB, low pace, 2 min rest

Main set 8 × 75 m DYNB, normal pace. Rest drops 15 s each rep: 3:00 → 2:45 → … → 1:15

Cool-down 2 × 50 m DYNB, low pace, 3 min rest

Total distance: 850 m. Estimated apnea time: ~13.5 min. Based on your DYNB pace (1.05 m/s normal, 0.9 m/s low), the session fits comfortably in 44 min including all rest. The descending rest scheme pushes CO₂ tolerance progressively — if any rep goes above RPE 7, hold the rest steady for the remaining reps.

Adjusting an existing workout

Plans change — you feel tired, the pool schedule shifts, or you want to swap disciplines. Instead of rebuilding from scratch, you can ask the assistant to modify a workout that's already on your schedule. It updates the session in place so your training log stays clean.

You

I have that DYN 6×100 m session on Sunday but my legs are still sore from squats. Can you make it shorter and switch it to no-fins so I use my arms instead?

Claude

Updated. Here's what changed:

Before

DYN 6 × 100 m

5 min rest · 600 m total

After

DNF 4 × 50 m + 3 × 25 m

4 min / 2 min rest · 275 m total

›Switched to DNF (no fins) — load shifts to your upper body, legs get a break.
›Volume reduced by ~55 % to account for DNF being slower and more effort per meter.
›Generous rest to keep RPE moderate while you recover.

Session should take about 30 minutes. If the legs are still off by Sunday, just ask and I'll swap it to a stretching session instead.

Coaching: monitoring a group of athletes

Coaches connected to a training center can ask the assistant about all their athletes at once. The assistant reads each athlete's workouts, RPE scores, completion rates, and notes — but only for athletes who have explicitly enabled coaching MCP access in their profile settings. This makes it practical to stay on top of a full roster without opening every profile manually.

You

coach

Which of my athletes haven't trained in the last 7 days? And who had the highest RPE last week?

Claude

Looking at the last 7 days across your training center (8 athletes with MCP access enabled):

No sessions logged

Marta K. — last session 11 days ago
Jonas P. — last session 9 days ago

High RPE last week

Yuki T. — avg RPE 8.1, peak 9
Radu M. — avg RPE 7.6, 1,400 m

Marta and Jonas might be worth a quick check-in — both have been consistent before. Yuki's RPE spike combined with her note "legs felt heavy from the start" suggests she may need a deload. You can create a lighter workout for her directly from here — I can write to any athlete's schedule in your training center.

Ready to try it? Head over to the MCP integration guide to get connected — it takes a few minutes and access is free at least through end of 2026.