gmcf-masters-swim

GMCF Masters Swim — SugarWOD Fetcher

Fetch and display the GMCF Masters Swim workout of the day from SugarWOD's public API. Optionally convert it into a downloadable .workout file for Apple Watch.

How It Works

Coach Steve Maas posts Masters Swim workouts to SugarWOD under the "Masters Swim" track at the GMCF affiliate. This skill fetches that data via an unauthenticated public API endpoint and presents it in a readable format.

API Details

Field	Value
Affiliate ID	EI3YKIBca5
Track	Masters Swim
Swim days	Tuesday, Wednesday, Thursday
Pool	25-yard, 6-lane (GMCF / Green Mountain Community Fitness)
Base URL	https://app.sugarwod.com/public/api/v1/affiliates/{id}/workouts/{YYYYMMDD}
Track filter	?tracks=["Masters Swim"] (URL-encoded)
Required header	User-Agent: Mozilla/5.0 (any non-empty UA; bare requests get 403)

Response Shape

{
  "success": true,
  "data": [
    {
      "title": "Hold Focus (2500)",
      "description": "Warm-up: (400)\n6x50 Kick @:15r\n...",
      "scheduledDateDisplay": "Tuesday, February 25",
      "track": "Masters Swim"
    }
  ]
}

• success: false or empty data array means no workout posted for that date.
• title often includes total yardage in parentheses, e.g. "Descending 100 Ladder (2700)".
• description is the full workout text, newline-delimited.

Dependencies

None required. The fetch script uses only Python standard library (urllib, json).

Usage

Fetch and Display

# Today's workout
python3 ~/.claude/skills/gmcf-masters-swim/fetch_wod.py

# Specific date
python3 ~/.claude/skills/gmcf-masters-swim/fetch_wod.py 20260225

# Output raw JSON (for piping to other tools)
python3 ~/.claude/skills/gmcf-masters-swim/fetch_wod.py --json

# Specific date as JSON
python3 ~/.claude/skills/gmcf-masters-swim/fetch_wod.py 20260225 --json

Fetch + Generate .workout File

After fetching and displaying the workout, you can convert it into an Apple Watch .workout file using the apple-workout-generator skill:

1. Fetch the WOD with --json to get the raw description
2. Parse the description into the workout JSON schema (see mapping rules below)
3. Validate the workout JSON against the parsed WOD (see Step 4 below)
4. Determine the output path:
   • macOS (not CLAUDE_CODE_REMOTE=true): Save to ~/Documents/Masters Swimming/<filename>.workout (create the directory if it doesn't exist)
   • Linux/cloud: Save to /tmp/<filename>.workout and offer the file to the user
5. Write the JSON to a temp file and run python3 ~/.claude/skills/apple-workout-generator/generate_workout.py /tmp/workout.json -o <output_path>

Workflow

When the user asks for the masters swim workout:

Step 1: Fetch the WOD

Run the fetch script for today (or the user's requested date):

python3 ~/.claude/skills/gmcf-masters-swim/fetch_wod.py

If no workout is posted yet, tell the user. Steve usually posts workouts the evening before or morning of practice.

Step 2: Display the Workout

Present the workout to the user in a clean, readable format. The fetch script already formats output, but you should also:

• Highlight the total yardage from the title
• Break out warm-up, sets, and cooldown visually
• Note any pace/interval targets

Step 3 (Optional): Generate .workout File

If the user wants a .workout file for their Apple Watch, parse the WOD description into the apple-workout-generator JSON schema.

Break the full workout into blocks — one per distinct exercise pattern. Do NOT use the warmup or cooldown fields; put everything in blocks so all yardage is counted.

Step 4: Validate Against the Parsed WOD

Before generating the binary file, cross-check the workout JSON against the fetched WOD data:

• Total yardage: Sum all block distances (iterations × step distances). Must match the A-lane total from the WOD title.
• Rest intervals: Every :NNr notation has a matching recovery step with the exact NN seconds. Display name is "Rest" — never raw notation.
• All sections present: Every warmup component, main set exercise, and cooldown is represented as a block.
• Block count: Verify the number of blocks matches the number of distinct exercises in the WOD.
• Iteration counts: Each block's iterations matches the rep count from the WOD (e.g., 4x100 → iterations: 4).

If any mismatch is found, fix the JSON before generating.

Title format: Steve's titles follow the pattern "Masters NNNN - Workout Name". Simplify for the .workout file display name and filename:

YYYY-MM-DD [Workout Name] [Yardage] yds

Example: "Masters 0227 - Same Difference" on Feb 25 with A-lane yardage 2200 → "2026-02-25 Same Difference 2200 yds"

The Masters number is not included — it's Steve's internal sequencing and not useful on the Watch. Use the scheduled date from the API response. For total yardage, use the A-lane total (warmup + main set + cooldown) unless the user specifies a different lane.

Do NOT use warmup/cooldown fields. Put everything in blocks. This way Apple's "Work Distance" includes the full workout yardage (no confusing mismatch where warmup/cooldown are excluded). Each distinct exercise pattern — including each warmup component and the cooldown — becomes its own block.

Mapping rules for Steve's format:

SugarWOD format	Workout JSON
Warm-up: (400) / Warm Up (400)	One or more blocks — one per component exercise (see below)
6x50 Kick @:15r	Block: 6 iterations, 50yd work step + 15s recovery step
4x100 FR @1:45	Block: 4 iterations, 100yd work step + recovery step (see rest rules)
Cool Down (200) / Cooldown (200)	Block (not cooldown field) with appropriate distance goal
Set 1: (600)	One or more blocks totaling 600 yards
200 Pull (single effort)	Block: 1 iteration, 200yd work step, no recovery

Rest interval rules (CRITICAL — get these right):

Notation	Meaning	Recovery step
:15r or @:15r	15 seconds rest	"value": 15, "unit": "seconds"
:20r or @:20r	20 seconds rest	"value": 20, "unit": "seconds"
:30r	30 seconds rest	"value": 30, "unit": "seconds"
:NNr (any number with r)	NN seconds rest (exact)	"value": NN, "unit": "seconds"
@1:45 (no r suffix)	Send-off interval (1 min 45 sec total)	Calculate rest using formula below
@M:SS (no r suffix)	Send-off interval	Calculate rest using formula below
rest as needed	No specified rest	Calculate rest using formula below

The r suffix means rest duration — use the exact value. Without r, it's a send-off (total time from start to start); calculate actual rest using the formula below.

Rest as Needed / Send-off Estimation Formula

Oliver's 100 FR PR (zone 5, off the wall, 25yd pool): 1:08 (68 seconds)

base_pace = 68 / 100 = 0.68 s/yd

stroke_factor:
  FR (freestyle):           1.0
  Drill / mixed / kick:     1.15
  BK (backstroke):          1.25
  IM (individual medley):   1.30
  FL (butterfly):           1.35
  BR (breaststroke):        1.35

estimated_work_time = distance × 0.68 × 1.2 × stroke_factor
rest_seconds = max(15, round(estimated_work_time × 0.30))
rest_seconds = round(rest_seconds / 5) * 5  # round to nearest 5s

Examples for common distances:

Interval	Stroke	Est. work	Calculated rest
25yd	FL	29s	15s
50yd	FL/FR	39–41s	15s
75yd	drill/FL	74s	20s
100yd	FR	82s	25s
200yd	FR (build)	163s	50s

For send-off intervals (@M:SS), also cross-check: rest = send-off time − estimated work time. Use whichever is more reasonable.

Recovery step display name must always be "Rest" — never include the raw SugarWOD notation like @:35 or :15r in the display name.

Critical: All distances are in yards (GMCF is a 25-yard pool). Set "unit": "yards" on all distance goals.

The activity type is always "swimming" with "location": "indoor".

Breaking Out Warmups and Cooldowns

Complex warmups with multiple components (e.g., "200 Choice + 4x50 Kick @:15r") must be split into separate blocks — one per distinct exercise. This prevents everything from getting lumped into one unreadable step. Same for cooldowns.

Example: A warmup of "5 min choice easy / 200 pull / 4x50 as 25 drill, 25 swim" becomes three blocks:

1. Block (1 iter): time goal 5 min — "Warmup: 5 Min Easy"
2. Block (1 iter): 200yd — "Warmup: Pull"
3. Block (4 iter): 50yd work step — "Warmup: 25 Drill / 25 Swim"

Set Clarity

Each distinct exercise pattern becomes its own block. When a main set contains multiple exercises (e.g., 4x100 + 4x50 + 200 recovery), create separate blocks for each — don't combine them.

Interval Display Name Conventions

Two rules for interval names on the Apple Watch:

1. Don't duplicate the distance in the name. The Watch already shows the distance below the interval name (e.g., "100yd"), so repeating it wastes space. Exception: when the interval has a subdivision (e.g., "25 Sprint / 25 Easy" for a 50yd block), keep the distances to explain the split.

Distance	Raw description	displayName
200yd	200 Pull	Pull
100yd	100 Zone 3	Zone 3
50yd	25 Sprint / 25 Easy	25 Sprint / 25 Easy (subdivision)

2. Prefix every interval with its set label. This tells the swimmer which section they're in. Format: "[Set]: [Name]".

Set labels: Warmup:, Main:, Pre-Set:, Drill Set:, Cooldown:

Only add a round number (Main 1:, Main 2:) when an entire group of intervals repeats identically. If the exercises are different (e.g., Zone 3 in one half vs Zone 2 in the other), they're just different parts of the main set — use Main: for all of them.

Examples:

• "Warmup: Choice Easy" (not "200 Choice Easy")
• "Main: Zone 3" (not "100 Zone 3")
• "Main: 25 Sprint / 25 Easy" (subdivision — distances kept)
• "Main: Pull Recovery" (not "200 Pull Recovery")
• "Cooldown: Easy Choice" (not "200 Easy Choice")

Example Conversion

SugarWOD text:

Masters 0220 - Speed Ladder (2200)

Warm-up
200 Choice easy
4x50 Kick @:15r

Main Set (1600)
4x100 FR zone 3 :15r
4x50 as 25 sprint, 25 easy :20r
200 pull recovery
4x100 FR zone 2 :30r
4x50 as 25 build, 25 easy :10r
200 pull recovery

Cooldown
200 Easy choice

Workout JSON (A lane):

{
  "displayName": "2026-02-20 Speed Ladder 2200 yds",
  "activity": "swimming",
  "location": "indoor",
  "blocks": [
    {
      "iterations": 1,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 200, "unit": "yards"},
          "displayName": "Warmup: Choice Easy"
        }
      ]
    },
    {
      "iterations": 4,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 50, "unit": "yards"},
          "displayName": "Warmup: Kick"
        },
        {
          "purpose": "recovery",
          "goal": {"type": "time", "value": 15, "unit": "seconds"},
          "displayName": "Rest"
        }
      ]
    },
    {
      "iterations": 4,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 100, "unit": "yards"},
          "displayName": "Main: Zone 3"
        },
        {
          "purpose": "recovery",
          "goal": {"type": "time", "value": 15, "unit": "seconds"},
          "displayName": "Rest"
        }
      ]
    },
    {
      "iterations": 4,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 50, "unit": "yards"},
          "displayName": "Main: 25 Sprint / 25 Easy"
        },
        {
          "purpose": "recovery",
          "goal": {"type": "time", "value": 20, "unit": "seconds"},
          "displayName": "Rest"
        }
      ]
    },
    {
      "iterations": 1,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 200, "unit": "yards"},
          "displayName": "Main: Pull Recovery"
        }
      ]
    },
    {
      "iterations": 4,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 100, "unit": "yards"},
          "displayName": "Main: Zone 2"
        },
        {
          "purpose": "recovery",
          "goal": {"type": "time", "value": 30, "unit": "seconds"},
          "displayName": "Rest"
        }
      ]
    },
    {
      "iterations": 4,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 50, "unit": "yards"},
          "displayName": "Main: 25 Build / 25 Easy"
        },
        {
          "purpose": "recovery",
          "goal": {"type": "time", "value": 10, "unit": "seconds"},
          "displayName": "Rest"
        }
      ]
    },
    {
      "iterations": 1,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 200, "unit": "yards"},
          "displayName": "Main: Pull Recovery"
        }
      ]
    },
    {
      "iterations": 1,
      "steps": [
        {
          "purpose": "work",
          "goal": {"type": "distance", "value": 200, "unit": "yards"},
          "displayName": "Cooldown: Easy Choice"
        }
      ]
    }
  ]
}

Notice: no warmup or cooldown fields — everything is in blocks. Each warmup component, each main set exercise, and the cooldown are separate blocks. Rest display names are always "Rest" with the actual seconds from the :NNr notation. Display names are prefixed with set labels (Warmup:, Main:, Cooldown:) and distances are omitted when the Watch already shows them (except for subdivisions like "25 Sprint / 25 Easy").

Parsing Steve's Workout Format

Steve's workouts follow a consistent structure. Key patterns:

Section Headers

• Warm-up: (DISTANCE) or Warm Up (DISTANCE)
• Set N: DESCRIPTION (DISTANCE) or Set N (DISTANCE)
• Pre-Set: (DISTANCE)
• Main Set: (DISTANCE)
• Cool Down: (DISTANCE) or Cooldown (DISTANCE)

Interval Lines

• NxDISTANCE STROKE @INTERVAL — e.g., 6x50 Kick @:15r, 4x100 FR @1:45
• NxDISTANCE STROKE — no specified interval
• DISTANCE STROKE — single effort, e.g., 400 Choice, 200 IM

A/B/C Lane Options

Steve's workouts frequently offer three lanes (A = fastest/most yardage, B = middle, C = least). These can vary by pace, distance, reps, or all three:

Pace options only:

4x100 FR
A: @1:30
B: @1:45
C: @2:00

Distance/rep variations per lane:

Warm-up (A: 600, B: 500, C: 400)
200 Choice easy	(B: 150, C: 100)
4x50 Kick choice	(B: 3x50 C: 2x50)

Full set variations per lane:

Main Set (A: 1200, B: 1000, C: 800)
- 5x25 FR AFAP A: @:25  B: @35  C: :15r
- FR Steady: A: 1x175  B: 1x125  C: 1x75

When generating a .workout file from an A/B/C workout: Default to the A lane unless the user specifies otherwise, since A matches the total yardage shown in the workout title. If the user doesn't specify, briefly note which lane was used.

Common Abbreviations

Abbreviation	Meaning
FR	Freestyle
BK	Backstroke
BR	Breaststroke
FL	Butterfly
IM	Individual Medley (Fly-Back-Breast-Free)
Choice	Swimmer's choice of stroke
Kick	Kick with board
Pull	Pull with buoy
Drill	Technique drill
DPS	Distance Per Stroke
AFAP	As Fast As Possible (sprint)
r	Rest (as in @:15r = 15 seconds rest)
RI	Rest Interval
Descend	Get faster each repeat
Build	Increase speed within each repeat
Easy	Recovery pace
Fast	Sprint/race pace
Moderate	Aerobic pace

Scriptable (iOS) Integration

A full Scriptable.app JavaScript implementation exists for iOS Shortcuts integration. It:

• Fetches the WOD from SugarWOD
• Parses the workout structure (sections, intervals, options)
• Generates formatted HTML for PDF export via Shortcuts
• Returns structured JSON for .workout file generation
• Auto-targets the next swim day (Tue/Wed/Thu) when run outside swim days

See scriptable_wod.js in this skill directory for the complete implementation.

Troubleshooting

Issue	Solution
403 Forbidden	Ensure User-Agent header is set to a non-empty string
Empty response	No workout posted for that date; Steve posts Tue/Wed/Thu
Wrong track	Verify the track filter is ["Masters Swim"] (case-sensitive)
API changed	Check if https://app.sugarwod.com/public/api/v1/ still resolves; the endpoint is undocumented and could change