Format 3 · Adults · intermediate to advanced
Online training
Online training is coaching for adults who already swim: instead of the old spreadsheet, each workout arrives in the Sampa Treinos app, set by set, planned around your routine, goals and progress. It works in any pool, in any city or country; in São Paulo there is also an option with a monthly in-person session.
Who it’s for
Adults who already swim independently — fitness, masters, open water or getting back into training — looking for progress with professional guidance.
No more spreadsheets
Workouts that used to arrive as a spreadsheet are now online, in the Sampa Treinos app.
Before · spreadsheet
- A PDF or paper spreadsheet to memorize at the pool edge
- No signal at the pool, no workout
- Feedback lost in scattered messages
- Progress hard to see
Now · online in the app
- Today’s workout on your phone, step by step, in large print
- Pool mode: the screen stays on and works offline
- You log effort and soreness; the coach adjusts your week
- History, assessments and watch data (.fit) in one place
What’s included
- Today’s workout on your phone, set by set, with large text and pool mode (works offline)
- After swimming, you log effort, aches and comments; the coach adjusts the coming weeks
- History and progress always at hand, with swim watch integration (.fit)
- WhatsApp support from 7 am to 7 pm, video analysis and technique adjustments
How it works
- APlanningA training cycle built around your routine and goal, right in the app.
- BWorkout in the appOpen the workout poolside: reps, distance, stroke, interval and zone.
- CFeedbackYou tell us how it went; the coach reads it and adjusts the load.
Questions
Do I still get a spreadsheet?
No. Training is now online, in the Sampa Treinos app: no PDFs or spreadsheets to memorize. You open today’s workout on your phone, log how it went and track your progress.
Do I need to live in São Paulo?
No. Online training can be done from any city or country; only the option with in-person sessions is for students in São Paulo.
Do you support races and competitions?
Yes. For competitive goals, ask about race and event support conditions via WhatsApp or the contact form.