Swimming
Swimming: regular workouts for 12 weeks
Your first confident pool workouts: technique, breathing and clear tasks for every session.
- Training horizon
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
The goal for 12 weeks is to make swimming a regular part of your week, not a series of rare and exhausting pool visits. To start, you need available days, a manageable session length and a clear reserve of energy by the end of it. If you can't stay afloat yet, your first sessions should be with an in-person instructor: a digital plan doesn't replace safety training.
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.
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
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via 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 us know in the chat. Right now the plan is built for the goal “Swimming: regular workouts for 12 weeks”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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.