Training

EVAstream swim programs

EVA Control 3 ProTrainer

With the EVA Control 3 ProTrainer, you have access to three complete swim training programs. Your personal coach to help you improve technique, build strength, speed and endurance.

Different training types

Swim Program Start

A progressive ten session program, beginning with a 17 minute workout and gradually increasing to 47 minutes. This program combines sprint, interval and endurance elements. It is ideal for building overall fitness, while also improving technique and strength.

Swim Program Sprint

A high-intensity sprint program consisting of five workouts, ranging from 12 to 17 minutes. Perfect for developing speed and power or focusing on specific strokes and techniques. You can also use training tools like paddles, fins, pull buoys or kickboards.

Swim Program Endurance

A stamina-focused program of five longer sessions, ranging from 30 to 60 minutes. The workouts are designed to boost your aerobic capacity and are ideal for building lasting endurance.

Options and customizations

Speed adjustments

Set the intensity (as a percentage) to match your personal swim pace. The entire training automatically adapts to your selected speed.
You can increase or decrease the intensity based on your training goals or when using training tools like paddles, fins, pull buoys or kickboards for technique drills or strength training.
Different swims strokes may require slight adjustments to your chosen intensity for optimal performance.
To build both endurance and speed, you can complete the full program one intensity level, then repeat it at a higher level.
Alternatively, you can repeat individual workouts multiple times, at the same or at varying intensity, before progressing to the next workout.

Integration with EVAsubaqua

Your EVA LED underwater lights automatically change colour during each training session. Every exercise or repetition is divided into three equal parts: you swim the first segment in red light, the middle in green and the final part in blue.
After each exercise or repetition, there is a designated rest period. The EVAstream pauses and the underwater lights turn white. The number of white flashes indicates how many repetitions you have left.

Training Structure

The EVAstream swim start training program consists of 10 workouts that gradually increase in both duration and intensity. We recommend following the start program in the intended order. Select an intensity level that allows you to complete the workouts comfortably and increase it gradually as your fitness improves. It is better to begin with a lower intensity and progress steadily, rather than pushing too hard from the start.

The sprint and endurance programs each include 5 targeted workouts. The sprint program is designed for short, high-intensity sessions that focus on power, speed and technique. Ideal for swimmers aiming to develop explosive strength or practice specific strokes. The endurance program features longer sessions that train aerobic capacity and stamina, helping you build a strong base for sustained performance over time.

Each training session follows a consistent structure:

A warming-up at a low pace.
Two or more core segments consisting of one or more repetitions of the same exercise at a medium to high pace.
A cooling-down at a low pace.

Exercise types

Warm-up & cool-down

Used at the start or end of a workout. A single low-intensity exercise performed at a steady, fixed pace.

Steady speed

A single exercise or a series of exercises performed at a consistent, fixed speed.

Progressive speed

A series of exercises performed at a fixed pace, where each repetition or set increases in intensity compared to the previous one.

Speed up

A single exercise or series of exercises in which the pace increases during the exercise. Each repetition follows the same speed pattern.

Speed down

A single exercise or series of exercises in which the pace decreases during the exercise. Each repetition follows the same speed pattern.

Speed up-down

A single exercise or series of exercises where the pace first increases and then returns to the starting speed. Each repetition follows the same speed pattern.

Ready to take your swim training to the next level?

Let’s talk about how the EVAstream can transform your workouts into real results. Contact us and start your journey to stronger, faster and more enjoyable swimming.

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