Begriffserklärung: B=Brust, R=Rücken, D=Delphin, K=Kraul, F=Freistil, HL=Hauptlage, NL=Nebenlage, B.=Beine, Pa=Paddles, Pu=Pullbuoy, spezial=1 Bahn tauchen-1 Bahn D 2er-1 Bahn Ilde-1 Bahn K 5er, g.L.= ganze Lage, i.W.= im Wechsel
13.Woche: Montag, den 25.03.
1000m K 3/4/5/4/3er
30´´P/ 8 x 200m F + Pa
200m l
1´/ 10 x 50m D
200m l
1´/ 10 x 25m tauchen
400m A
4150m
Dienstag, den 26.03.
800m E
2'/ 8 x 100m HL + Pa ( auf Wende )
200m l
2'/ 8 x 100m NL + Pa ( auf Wende )
200m l
750m
» 1 B Beine sprint; 2 B g.L. locker
400m A
3950m
Mittwoch, den 06.03.
1000m E
30´´P/ 10 x 50m HL + Pa/Pu
100m l
30´´P/ 10 x 50m NL + Pa/Pu
200m Ilde
800m K + Pa
200m l
1'30´´/ 15 x 50m B.
400m A
4450m
Freitag, den 08.03.
1500m K
40´´P/ 15 x 100m
15''P/ » 75m F/25m D 3er
100m Ilde
40´´P/ 4 x 250m B.
5''P/ » 1/2/4/2/1 Bahn
200m B pro AZ 2BS
1´P/ 4 x 250m LA auf Wende
20''P/ » 5 x 50m
400m A
5700m
14.Woche: Montag, den 01.04.
1000m K 3/4/5/4/3er
P120/ 12 x 50m HL + Pa
200m l
P120/ 12 x 50m NL + Pa
200m l
30''P/ 8 x 100m spezial
400m A
3800m
Dienstag, den 02.04.
1000m E
40´´P/ 4 x 50m HL + Pa ( 100% )
400m K 3/5er
40´´P/ 4 x 50m NL + Pa ( 100% )
200m Ilde
1´P/ 2 x 600m K
» 1:1/2:1/3:1/4:2/3:1/2:1/1:1
200m l
1´30´´/ 15 x 50m B.
400m A
4550m
Mittwoch, den 03.04.
1000m E
» 500m K 6er BS; 300m DBS i. Rückenlage; 200m Ilde
2'/ 10 x 100m HL + Pu
200m l
2'/ 10 x 100m NL + Pu
500m B.
100m l
20''P/ 10 x 2 B
» 1. B tauchen/ 2. B D 3er
400m Abstoß-Technik
4500m
Freitag, den 05.04. (Feiertag)
800m E
40´´P/ 4 x 50m HL
400m K 3/5er
40´´P/ 4 x 50m NL
400m B 2:1/3:2
40´´P/ 4 x 50m F
200m Ilde
1´P/ 4 x 900m F + Pa
20´´P/ » 100/200/300/200/100m die 200m immer B.
500m A
6300m
Osterferien 1 Woche je 2Std.
15.Woche: Dienstag, den 09.04.
1000m K 3/4/5/4/3er
P120/ 4 x 100m HL + Pa ( hohe Int.)
400m K 3/5er
P120/ 4 x 100m NL + Pa ( hohe Int.)
400m K 3/5er
P120/ 4 x 100m LA ( hohe Int.)
200m l
1000m B.
200m l
30''P/ 8 x 100m
» 1. Bahn DB-tauchen; Rest DWZ 2li-re
400 A
5600m
Mittwoch, den 10.04.
800m E
200m l/ 2 x 600m F + Pa ( P über 180 )
P120/ » 12 x 50m
100m Ilde
800m K 3er + Pu
200m l
1´P/ 4 x 250m HL/NL
1´15´´/ » 5 x 50m + Start
» 1. Bahn sprint+Wende; 2. Bahn K 3er zügig
400m A
4700m
Donnerstag, den 11.04.
800m E
30''P/ 5 x 600m
20´´P/ » 300m K n.W.12BS/200m LA a.W./100m spezial
200m l
30´´P/ 20 x 50m
» 1. B DB; 2. B D-3er
2000m A-Varianten
7000m
Freitag, den 12.04.
800m E
40´´P/ 4 x 50m HL + Pa
400m K 3/5er
40´´P/ 4 x 50m NL + Pa
400m B 2:1/3:2
40´´P/ 4 x 50m F + Pa
100m Ilde
1000m K
» i. 200er-W. K 5er/ 2li-re
20''P/ 10 x 100m LA Beine
1000m B
» i.200er-W. langes gleiten/2:1-3:2
5300m
16.Woche:Montag, den 15.04.
800m E
30''P/ 8 x 200m F + Pa
200m l
20´´P/ 20 x 50m HL/NL
400m A
4000m
Dienstag, den 16.04.
1000m E
P120/ 4 x 100m HL + Pa ( hohe Int.)
600m B 2:1/3:2
P120/ 4 x 100m NL + Pa ( hohe Int.)
600m B 2:1/3:2
P120/ 4 x 100m LA ( hohe Int.)
200m l
800m B.-A
4400m
Mittwoch, den 17.04.
1000m E
200m l/ 2 x 600m F + Pa
P120/ » 12 x 50m
300m Ilde
1200m B.
10''P/ » 2/4/6/8/10/12/10/...
400m A
4100m
Freitag, den 19.04.
800m E
40´´P/ 4 x 50m HL + Pa
400m K 3er
40´´P/ 4 x 50m NL + Pa
400m B 2:1/3:2
40´´P/ 4 x 50m F + Pa
100m Ilde
800m K 3er
10''P/ 20 x 100m LA
» i.W. B./g.L.
300m A
5400m