Swimming
Swimming speed in the pool: 12 weeks of training
Short intervals and work on stroke pace — to swim faster at your 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 work on speed at your chosen distance while keeping your stroke controlled. This requires a baseline time, comparable measurement conditions and recovery between fast intervals. Your target pace is determined by your fitness, not set the same for every swimmer.
The 1trAIner coach builds a plan for your distance, current results and available pool days. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If your accelerations turn into a fight against fatigue, the coach changes the volume of speed work and rest instead of adding another hard set.
First, test sets help determine your baseline pace and your ability to repeat fast intervals. Then the mix of speed, interval length and rest changes based on how consistently you complete the sets. Progress is assessed by repeatable results in the same pool, not by one lucky acceleration. 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, specify your chosen distance, recent time, pool length and available schedule in the questionnaire.
- Get the first week of the plan with a test set based on your level and short accelerations with rest between them.
- The coach will review the spread of your interval times and how you feel about your technique, then refine your pace and the volume of speed work.
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 speed in the pool: 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.