Vorwettkampfperiode 42.-45. Woche

Begriffserklrung: B=Brust, R=Rcken, 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

42.Woche: Montag, den 16.10.

800m E
30P/ 8 x 150m
15P/ 100m F , 25m D sprint/25m locker
200m l
1P/ 4 x 450m HL/NL
20P/ 6 x 75m ( 1. Bahn B.; 50m g.L. sprint )
300m K o. R 3er BS
4300m


Dienstag, den 17.10. ( mit Hose )

800m E
500m K 6er BS; 300m DWZ + KRW
30P/ 10 x 125m K + Pa
200m l
30P/ 8 x 100m F + Pa
100m l
500m B. HL/NL
1/ 10 x 50m
500m A
4150m


Mittwoch, den 18.10.

1000m E 2 B. DB auf dem Rcken/4 B. DWZ/100m bel.
20P/ 12 x 100m F + Pa
mind. 6 x D o. Pa ( Reihenfolge egal )
200m l
1P/ 2 x 666m K
1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
100m l
30P/ 10 x 50m
tauchen, solange wie es geht; Rest g.L.sprint
500m A
4732m


Freitag, den 20.10.

1000m K 3/4/5/4/3er
1P/ 8 x 225m HL o. NL + Pa/Fugummi
10P/ 25/50/75/50/25m
500m K 5er-Zug
40P/ 6 x 175m LA o. HL/NL
pro 25m 10P/ 25/50/25/50/25m (mind. 3 Serien mit D)
200m l 20P/ 10 x 50m + Flossen
1.Bahn tauchen/2. D 2er
500m A
5550m


Sondertraining vom 23.10. bis 04.11.

43.Woche: Montag, den 23.10.

1000m E
30P/ 10 x 125m
15P/ 75m F, 25m D/ 25m locker
200m Ilde
1P/ 4 x 225m B. ( hohe Int )
20P/ 1/2/3/2/1 Bahn
800m K
1P/ 4 x 250m HL/NL
115/ 5 x 50m + Start
200m Rckenalt.
500m B 2:1-3:2 o. R 1/2/3/2/1er
5850m


Dienstag, den 24.10.

1000m K 3/4/5/4/3er
40P/ 4 x 50m HL (1.+Start)
400m K 3/5er
40P/ 4 x 50m NL (1.+Start)
800m R locker
40''P/ 4 x 450m HL / NL + Pa
20P/ 50/100/150/100/50m
200m l
30P/ 20 x 50m B.
400m A
6000m


Mittwoch, den 25.10.

1000m E
20P/ 40 x 50m F
1.-5. sprint+Pa+Fug.; 6-10. K 1er-10er Atmung;...
300m DWZ
1'P/ 2 x 500m D
30''P/ 10 x 50m
200m l
40P/ 8 x 100m spezial evtl. + Flossen
200m A
5500m


Donnerstag, den 26.10.

800m E
40P/ 4 x 50m HL ( 100% )
400m K 3/5er
40P/ 4 x 50m NL ( 100% )
400m B 2:1/3:2
1P/ 4 x 900m F + Pa
20P/ 100/200/300/200/100m; die 200er LA mit wenig Zgen
800m B.
300m A
6500m


Freitag, den 27.10.

1000m E
1P/ 2 x 400m K + Pa
200m l
40P/ 4 x 200m HL / NL + Pu
200m Ilde
30P/ 10 x 100m F
200m r-Altd.
1000m K 1:1/2:2/.....
100m l
1'15''/ 10 x 50m B.
400m A
6200m


44.Woche: Montag, den 30.10.

1500m K
P120/ 8 x 100m HL + Pa ( P ber 180 )
200m l
P120/ 8 x 100m NL + Pa ( P ber 180 )
400m Ilde
40P/ 3 x 225m B.
20P/ 5/3/1 Bahn
100m l
1P/ 3 x 250m HL/NL
1/ 5 x 50m + Start
400m A
5650m


Dienstag, den 31.10.

1000m E
40P/ 4 x 50m HL ( 100% )
400m K 3/5er
40P/ 4 x 50m NL ( 100% )
200m Ilde
1P/ 2 x 600m K (beim 2. die schnellen in D, Rest K)
1:1/2:1/3:1/4:2/3:1/2:1/1:1
200m l
115/ 20 x 50m B.
400m A
4800m


Donnerstag, den 02.11.

800m E
40P/ 4 x 50m HL
400m K 3/5er
40P/ 4 x 50m NL
400m B 2:1/3:2
40P/ 4 x 50m F
200m Ilde
40''P/ 4 x 900m F + Pa
20P/ 100/200/300/200/100m die 200m im. die 1.Bahn m. Faust
500m A
6300m


Freitag, den 03.11.

1000m E
500m K 6er BS; 300m DBS i. Rckenlage; 200m Ilde
40P/ 5 x 400m i. W. K / LA
400m l
Absto-Technik
3400m


45.Woche: Montag, den 06.11.

800m E
130P/ 2 x 500m F + Pa
P120/ 10 x 50m
200m Ilde
40P/ 2 x 250m B.
10P/ 10 x 25m
200m l
1P/ 4 x 250m HL/NL
115/ 5 x 50m + Start
1. Bahn sprint+Wende; 2. Bahn K 5er zgig
200m A
3850m


Dienstag, den 07.11.

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 R-Alt/Ilde
40P/ 4 x 50m F + Pa ( hohe Int.)
100m l
800m B.
200m A
3900m


Mittwoch, den 08.11.

800m E
1P/ 3 x 700m
30P/ 400m K +Pa/200m F jede 3. Bahn sprinten/100m DWZ+Pa
200m l
800m
i.100er-W.: B pro AZ 2BS; R 2er g.L.
200m l
20P/ 10 x 4Bah.
1 Bahn tauchen; 2 Bahnen B.; 1 Bahn bel.
400m A
5000m


Freitag, den 10.11.

800m E
2/ 15 x 100m K + Pa/Pu ( mittl. Int. )
200m Ilde
40''P/ 10 x 100m F
10P/ 75m;25m D
400m DWZ+KRW
1P/ 4 x 200m F
1/ 4 x 50m ( nur Beine sprint bis zur Hlfte )
1000m K 2/4/6/4/2
5700m