Swimming
Swim your first 1000 metres: a 12-week preparation
From a couple of pool lengths to a kilometre without stopping — through technique, not strength.
- 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 prepare for continuous swimming over 1000 metres. You should start from a distance at which you still control your breathing and don't speed up out of tension. The path to a kilometre is built through manageable intervals and a gradual reduction in the need for rest, while readiness for the full distance is assessed as you go.
The 1trAIner coach takes into account how far you currently swim without stopping, which pool is available and how often you manage to train. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If a long interval turned out to be too hard, the following sessions change instead of demanding that you complete the previous volume at any cost.
First, it's important to find a calm effort and repeat the intervals without a sharp drop in pace. Then the continuous part of the session grows if breathing and recovery allow you to keep going. A sign of progress is longer swimming at a comparable effort, not one kilometre at your limit. 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 with your current distance without stopping, your pool schedule and your goal — 1000 metres.
- Get the first week of the plan with manageable intervals and a task to assess which pace lets you keep calm breathing.
- The coach will review the distance you covered, your pauses and how you felt towards the end of sessions, then adjust the length of the next intervals.
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 “Swim your first 1000 metres: a 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.