Swimming
Swim your first 1000 metres: 12 weeks of training
From a couple of pool lengths to a kilometre without stopping — through technique, not strength.
- 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 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, find an easy effort level that lets you repeat intervals without slowing sharply. Then the continuous swimming distance increases as your breathing and recovery allow. Progress means swimming farther at a similar effort, not struggling through one kilometre at your limit. 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 with your current distance without stopping, your pool schedule and your goal — 1000 metres.
- Get your first week of the plan with manageable intervals and a task to find the pace that lets you keep your breathing relaxed and steady.
- 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
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 “Swim your first 1000 metres: 12 weeks of training”, 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.