DAY 1 | 23 JULY 2026 | : First training session in Tarifa after Bulgarian Champs | Journey To My Best Swim

Warm up: Dry land 5-6 min 

Warm up water:

3 x Freestyle start + 3 strokes with 45 sec rest (4.9 5.0 4.9)

3 x Freestyle turns + 3 strokes with 45 sec rest (no time)

3 min rest

6 x 25 m Freestyle with 3 min rest

1. 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
2. 25 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.
3. 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
4. 25 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.
5. 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
6. 5 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.

3 x Fly start + 1 stroke with 45 sec rest (4.8 5.2 4.9)

3 x Fly turns + 1 stroke with 45 sec rest (4.8 4.6 4.5)

3 min rest

6 x 25 m Fly with 3 min rest

1. 25 m with start, 8 under water kicks, turn, timing on hand touching the wall, one breath on 20th meter.
2. 25 m starting from the flags, turn, time starts on hands touching the wall, 7 underwater kicks, no breathing to 25.

Alternating to 6

• Fly main focus on low position for the head, tall body line and focus on throwing forward not upward. 
• Free main focus on body position head low, fast breathing only once at the flags on the first 25m.