Swimming
Swimming endurance: 12-week preparation
Long sets and threshold work to hold your pace through the end of the distance.
- 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 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, establish a volume you can handle, then increase either the length of your sets or the total work, depending on how you respond to the load. Higher-intensity sessions are added as your readiness allows, with recovery weeks to help you recover. Progress shows in less slowing towards the end of a set and feeling recovered enough for the next workout. 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 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
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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 endurance: 12-week preparation”, 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.