EVAD
EVAD for swimmers

Your dryland depends
on who runs the pool.

Most of EVAD's coach-led sports draw one line and never move it. Swimming's rule has an if in it. If a swim coach runs pool practice, EVAD is the dryland side and nothing else — shoulder durability, pull strength, hip and core drive, mobility. If nobody writes your practices but you, the same rule lets it write the pool sets too. So the first thing it asks is which one you are.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
DRYLAND SIDE SHOULDERS NAMED FIRST POOL SETS ONLY IF SELF-COACHED
The EVAD Train tab on an iPhone, showing the week's session count, today's strength focus and a note from Coach EVAD
The rules EVAD follows

What it builds — and where it stops.

NEVER

The practice your coach wrote

Name a swim coach and EVAD puts nothing in the water — no sets, no intervals, no drills, no stroke work. That session is already written, and a second plan arguing with it on deck helps nobody.

ONLY IF SELF-COACHED

Pool sets

The exception written into the rule itself. A swimmer with no coach can have the water work written too, because otherwise it isn't written at all. Say a school or club coach runs practice and that half switches off.

BUILDS

Shoulder durability

Cuff and scapular work is the first quality the swimming rule names, so it is programmed as work with a dose on it — not two minutes of bands at the end of the session.

BUILDS

Pull strength

Lats and mid-back, vertical and horizontal. Loaded pulling is the thing the weight room adds to a sport that spends every practice pulling.

BUILDS

Hip and core drive

Hinge and jump strength plus a trunk trained to stay rigid — what the app calls the power behind your starts and turns. Bracing, not crunches.

BUILDS

Mobility

Fourth on the rule's list and the first thing a dryland plan usually drops: overhead position, thoracic rotation, ankles. It gets a slot and a dose like everything else.

ACCOUNTS FOR

The pool week

You mark each day — practice, meet, gym, rest, or open — and the week is built around what you marked. Pool hours count as real load when it sets how many dryland days the week can hold, and heavy work stays off meet day and the day before. A dryland session can still share a day with practice: EVAD writes the dryland only, never your coach's pool session, and leaves the timing of the two to you.

ADAPTS

What practice actually was

After practice it asks three things: how hard it was, how your body feels, and what the focus was — sprint sets, distance, technique, starts and turns, dryland. A max-effort sprint set and a technique day should not produce the same session tomorrow.

A day from a real block

What one dryland session looks like.

A club swimmer whose coach runs practice, lifting twice a week around six pool sessions and a Saturday meet.

WEEK 4 · DAY 1 — DRYLAND

Shoulders, Pull & Drive

IN-SEASON · 34 MIN · GYM
A Cuff & Scapular PrepBanded external rotation, prone Y-T, serratus reach 8 MIN
B Neutral-Grip Pull-UpFull range, no kipping — one rep, one pull 4 × 6
C Chest-Supported RowMid-back strength, pause where it's hardest 3 × 10
D Barbell Hip ThrustRibs down, drive through the hips, hold the top 3 × 8
E Hollow-Body Hold + Dead BugA trunk that holds its line when the legs get heavy 3 × 30S
F Overhead & Thoracic MobilityGet to full overhead without arching the low back 6 MIN
Representative session — your block is generated from your pool schedule, your event times, and the equipment you actually have, and it adapts when practice runs hot.
Why it fits

It asks who writes your practice before it writes anything.

EVAD doesn't guess. Setup asks who programs your training — you, a school coach, a club coach, a strength coach, a trainer — and naming anyone but yourself is what puts the water on their side of the line. It then asks how EVAD should sit beside them — build the complete program, supplement their training, fill gaps only, recovery and mobility only — and that answer shapes the dryland, not the pool. Your pool week goes into the calendar after that, and the dryland fills what is left — more of it in the base weeks, less of it as the meet gets close.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — who runs your practice, your pool week, the events you swim, and the meet you're pointing at. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

Swimming isn't the only thing on your calendar? See every sport EVAD programs →