Swimming
Swimming: regular workouts for 12 weeks
Your first confident pool workouts: technique, breathing and clear tasks for every session.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Training built for your goal
Not guesswork — by the numbers
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The goal over 12 weeks is to make swimming a regular part of your week, rather than a series of occasional, exhausting pool visits. Start by choosing days you can train and a manageable session length that leaves you with energy to spare. If you cannot stay afloat yet, take your first lessons with an instructor in person: a digital plan does not replace water safety instruction.
In 1trAIner, the coach builds a plan around your skills, work schedule and pool availability. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Based on your comments about fatigue and difficult tasks, the coach adjusts the load so the plan stays doable.
First you get used to the structure of the session and find a rhythm of visits that you can sustain. Then, as your readiness grows, the time spent on easy swimming increases and new technique tasks are added. Progress here means fewer missed sessions due to overload, steadier breathing, and a clear sense of how you feel after the pool. After the free trial, the subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire about your skills, limitations and available days, and set a goal for regular sessions.
- Get your first week of the plan with manageable swimming, rest and simple tasks for breathing and body position.
- The coach reviews your completed sessions and how you felt after them, then adjusts the load and the schedule for the next week.
How it works
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1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let the coach know in the chat. Your plan is currently built around “Swimming: regular workouts for 12 weeks”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.