Swimming
Swim race preparation: a 12-week training plan
A plan for a specific distance: from one and a half kilometres to a marathon swim.
- 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.
A 12-week swim preparation starts with the distance, the race date and an assessment of your current form. For a long swim, the volume you have already built up matters especially: this timeframe does not make any distance manageable from scratch. First you need to compare the demands of the race with what you can handle now, and revise the goal if necessary.
In 1trAIner the coach builds a plan for your chosen swim, your level and the training days you have available. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Missed sessions, difficult recovery and schedule changes are taken into account in the rest of your preparation, so you don't try to make up for everything in one session.
The first weeks help you consolidate your working volume, then the sessions move closer to the demands of your chosen distance. Test sets show whether you can hold the intended effort closer to the finish. Before the race, the load is reduced based on accumulated fatigue, to leave time for recovery. 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, enter your swim distance and race date, recent workouts and your target time if you already have one.
- Get the first week of your plan with an assessment of your starting readiness and a load that fits your schedule.
- The coach will review your pace, completed volume and recovery after sessions, then refine the rest of your race preparation.
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 race preparation: a 12-week training plan”, 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.