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
49.Woche: Montag, den 04.12.
500m K 6er
500m K n.W. 2er
30´´P/ 8 x 200m F Puls nicht über 170 ( auf Wende )
200m l
20´´P/ 10 x 100m B.
» i.W. F und LA
1000m K 3/4/5/4/3/2/4/6/4/2er
200m A
5000m
Dienstag, den 05.12.
800m E
» 500m K n.W. 10 BS; 300m B + 2 BS
30''P/ 2 x 800m D
» i. 200er-W. WZ/g.L.
200m l
20''P/ 10 x 50m B.
200m l
1½´/ 12 x 50m
» 1 B tauchen; 2 B D 3er
400m A
4300m
Mittwoch, den 06.12.
800m E 2 B. DB auf dem Rücken/4 B. DWZ/100m bel.
30´´P/ 5 x 400m F + Pa
200m l
1´P/ 2 x 666m B.
» 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
100m l
30´´P/ 10 x 50m
» 1.Bahn tauchen; Rest g.L.
200m A
4900m
Freitag, den 08.12.
1000m K 3/4/5/4/3er
2000m LA
200m Ilde
30´´P/ 8 x 225m HL o. NL
500m B 2:1;3:2
20´´P/ 20 x 50m B.
500m A
6100m
50.Woche: Montag, den 11.12.
1200m E
» 400m n.W. 2er; 400m LA; 400m bel.
20´´P/ 12 x 100m D
» 50m g.L.; 25m l DWZ ;25m g.L.
200m Ilde
1000m
» 1 Beine:1 g.L./2:2/3:3/4:4/4:4/3:3/2:2/1:1
100m l
30''P/ 2 x 250m + Pa
5''P/ » 10 x 25m
400m A
4600m
Dienstag, den 12.12.
1000m K 3/4/5/4/3er
30''P/ 5 x 400m LA
» 4 x 100m; 2.+4. auf Wende
200m l
30''P/ 2 x 250m F + Pa
5''P/ » 10 x 25m
200m A
3900m
Mittwoch, den 13.12.
800m E
40''P/ 8 x 200m F + Pa
100m l
500m R 1/2/3/2/1er
100m l
15''P/ 20 x 50m F
» 5x50m 1.+3. Bahn sprint / 5 x 50m 2. Bahn sprint
500m A
4600m
Freitag, den 15.12.
800m E
2´/ 15 x 100m K + Pa/Pu
200m Ilde
40''P/ 10 x 100m F
10´´P/ » 75m;25m D
400m Ilde
1´P/ 4 x 200m F
1´/ » 4 x 50m ( nur Beine sprint bis zur Hälfte )
1000m K 2/4/6/4/2
5700m
51. Woche: Montag, den 18.12.
800m E
30''P/ 2 x 400m LA a.W.
200m l
30''P/ 4 x 200m HL / NL + Pa
200m Ilde
2'/ 8 x 100m F
100m l
400m LA-B.
200m A
4300m
Dienstag, den 19.12.
800m E
2'/ 8 x 100m HL + Pa
200m l
2¼'/ 8 x 100m NL + Pa
400m Ilde
40´´P/ 2 x 225m F
20´´P/ » 5/3/1 Bahn
400m A
3850m
Mittwoch, den 20.12.
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
4750m
Freitag, den 22.12.
800m E
1'P/ 4 x 900m F + Pa
20''P/ » 100/200/300/200/100m
200m Ilde
5''P/ 20 x 25m D
500m A
5600m
02.Woche: Montag, den 08.01.
1000m K 3/4/5/4/3er
500m bel.
30''P/ 5 x 400m HL
» 50 2li/re;50 WZ /100 g.L. a. Wende
200m l
20''P/ 10 x 100m B.
400m A
5100m
Dienstag, den 09.01.96
1000m E
40´´P/ 4 x 50m HL ( 100% )
400m K 3/5er
40´´P/ 4 x 50m NL ( 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 10.01.96
1000m E
» 500m K 6er BS; 300m DBS i. Rückenlage; 200m Ilde
40´´P/ 5 x 400m i. W. K / LA
200m l
500m B.
100m l
20''P/ 10 x 2 B
» 1. B tauchen/ 2. B D 3er
400m Abstoß-Technik
4500m
Freitag, den 12.01.96
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 immerB.
200m A
6000m
3.Woche: Montag, den 15.01.
800m E
1´30´´P/ 2 x 500m F + Pa
1'15''/ » 10 x 50m
200m Ilde
40´´P/ 2 x 250m B.
10´´P/ » 10 x 25m
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
4050m
Dienstag, den 16.01.
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
40´´P/ 4 x 50m F + Pa ( hohe Int.)
100m l
700m B.
200m A
3800m
Mittwoch, den 17.01.
800m E
1´P/ 3 x 700m
30´´P/ » 400m K +Pa/200m F jede 3. Bahn sprint/100m DWZ+Pa
200m l
800m
» i.100er-W.: B pro AZ 2BS; R 2er g.L.
200m l
20´´P/ 10 x 4Bah.
» 1 Bahn tauchen; 2 Bahnen B.; 1 Bahn bel.
400m A
5000m
Freitag, den 19.01.
800m E
2´/ 15 x 100m K + Pa/Pu ( mittl. Int. )
200m l
1´P/ 10 x 100m F
20´´P/ » 75m;25m D
400m Ilde
1´P/ 4 x 200m F
1´/ » 4 x 50m ( nur Beine sprint bis zur Hälfte )
1000m K 2/4/6/4/2
5700m