7 am wake up + pastry, fruit, fresh juice
7:30 light jogging
8:00 stretching, injury prevention, balance, joint & bone stability, strength exercises
8:30 conditioning – swimming
15 min – 800 m warm up – 200 m butterfly, 200 m freestyle, 200 m breaststroke, 200 m backstroke
45 min – 4 x 10 x 25 m freestyle sprints – 1st 10 x 25 regular, 2nd 10 x 25 head up, 3rd 10 x 25 head up + ball, 4th 10 x 25 head up + ball + partner
9:30 10 min – 400 m cool down – Germania

10:00 brunch buffet- eggs, cold cuts, pasta, salads, bread, buns, pastry, smoothies,
desserts
11:00 free time or organized activities

17:30 gathering + pastry, fruit, fresh juice
18:00 stretching, injury prevention, balance, joint & bone stability, strength exercises
19:00 conditioning – water polo (medicine balls, tire, weights, t-shirts,…)
19:45 passing, shooting, technical-tactical practice
20:30 scrimmage – drills

21:30 Mediterranean a la carte 3 course dinner – typical local fish or meat dishes