Agenda, May 2019

Tuesday 21

Group 1

Tuesday 28

Group 2

Participant Arrival

	Arrival of swimmers to Mallorca from various countries.
	Collection of swimmers at the airport and transfer to the clinic hotel (Hotel Hoposa Sport, located in Pollensa Bay in the north of the island
	Check-in at the hotel
	Easy swim in the hotel pool (optional)
19:00	Welcome Dinner
	Staff introduction
	Introduction of participants
	Program and activities review with each of the participants
	Welcome speech via Skype by Steven Munatones

Wednesday 22

Group 1

Wednesday 29

Group 2

Individual Evaluations

6:30	Anthropometric and Neuromuscular Evaluation (either in the gym or in a hall) These two evaluations will be carried out on an empty stomach The group will be divided into two and evaluations will be made alternating each group
8:00	Breakfast*
9:00	Open Water Swim for the Biochemical Test Participants will swim between 10 and 15 kilometers (3 to 4 hours). The precise location will be defined according to the weather. Swimmers will be accompanied by a tender boat and Dr. Ariadna del Villar, who will carry out the tests. On that day, it is very important for swimmers to bring their routine feeding supplies to perform the training as well as a written description of it.
14:00	Return to the hotel and lunch
16:00	Oceans Seven Conference
17:30	Coffee break
18:00	Pool Training Session: Endurance During this training session, two groups will be formed. While one group is doing the individual biomechanical evaluation, the other will be doing regular endurance training. Once the first group finishes the biomechanical evaluation, the groups will be inverted and, in this way, all swimmers will do the evaluations and training session.
21:00	Dinner

Thursday 23

Group 1

Thursday 30

Group 2

Technique and Endurance

6:45	Mental and Psychological Training **
7:30	Breakfast *
9:00	Open Water Swim: Swimming with Adverse Conditions
12:00	Return to the hotel, light snack
12:30	Fundamental Aspects on How to Do Long-Term Planning
14:00	Lunch and rest
16:00	Open Water Swimming Technique (videos)
17:00	Coffee break and change of clothes (swimmers must come prepared with their swimming gear to enter the pool right after the session on recovery)
17:30	Recovery, Injury Prevention, and Fatigue in Endurance Swimmers
18:30	Pool Training Session: Swimming Technique and Simulations in Open Water Swimming
21:00	Dinner During dinner, a conference about sports nutrition will take place: before, during, and after swims

Friday 24

Group 1

Friday 31

Group 2

Swims and Night Swimming

6:45	Mental and Psychological Training **
7:30	Breakfast *
9:00	Open Water Swim: Technique Improvements
12:00	Return to the hotel, light snack
12:30	Conflict Resolution During Swims
14:00	Lunch
16:00	How to Strategize Before, During, and After Swims
17:00	Coffee break and change of clothes
17:30	Pool Training Session: Power and Changes of Rhythm
19:30	Dinner During dinner, individual results of biochemical and biomechanical evaluations will be personally delivered.
22:30	Open Water Swim: Night Swimming
24:00	Return to hotel, hot tea with cookies

Saturday 25

Group 1

Saturday 01

Group 2

Preparing for Long Swims

8:45	Mental and Psychological Training **
9:30	Breakfast *
11:00	Open Water Swim: Refueling
13:00	Return to hotel. Theoretical Session: Medical Controls in Open Water Swimming: Check-Up and Biochemical Control
14:00	Lunch
16:00	Functional Training Session in the Gym: Building Up Strength for Long Swims
17:00	Light snack and change of clothes
18:00	Pool Training Session: General Preparation in a Typical Training Session
20:00	Final Dinner Closing remarks, conclusions, and feedback

Sunday 26

Group 1

Sunday 02

Group 2

Departure of Participants

Depending on the weather and swimmers’ departure time, an excursion open water swim might be scheduled for them to get to know a spot on the island. Transportation from the hotel to the airport.

Individual Evaluations:

Each swimmer will receive personalized results from four evaluations .

1. Technical and biomechanical evaluation
2. Neuromuscular evaluation
3. Anthropometric evaluation
4. Biochemical evaluation

*Every morning during breakfast a short 10-15 minute briefing will take place to evaluate the meteorological conditions of the day. This way, participants will be able to learn, in a practical way, all the basic notions of meteorology necessary to swim in the sea (winds, tides, currents, wave periods, frontal systems, etc.).

**During the morning sessions of mental and psychological training, swimmers will work on meditation and mindfulness techniques. They will also work on techniques and strategies to overcome the cold and confront swimming in low water temperatures.