Swimming
Swimming endurance: 12-week preparation
Long sets and threshold work to hold your pace through the end of the distance.
- 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 increase the swimming volume you can sustain without a noticeable drop in technique and pace. That takes not only long sets but also enough easy sessions between hard ones. Your starting volume and intensity depend on your current fitness: adding metres once your stroke is already falling apart isn't the point.
The 1trAIner coach builds a plan around your usual training load, the time you have at the pool and your recovery schedule. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If your pace drops sharply by the end of your sets or fatigue carries over into the next session, the coach adjusts the balance of work and rest.
First you lock in a volume you can handle, then either the sets get longer or the total work increases, depending on how you respond to the load. Harder sessions are added as your readiness allows, and easier weeks help you recover. Progress shows up as a smaller pace drop at the end of a set and the ability to come back to the next workout feeling calm. 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 in the questionnaire about your weekly volume, your usual sets and your goal: where exactly your endurance falls short right now.
- Get the first week of the plan, alternating easy swimming with sets to assess how steady your pace is.
- The coach reviews the start and end of your sets, your rest intervals and your recovery, then decides what load you can build on next.
How it works
-
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.
-
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.
-
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 endurance: 12-week preparation”, 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.