Aufbauphase 11.-13. Woche 

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,  

11. Woche: Montag, den 10.03. (I) 

                1000m E (A) 
1'P/         3000m K 
                    » 1000 K 6er-BS; 1000m 3/4/5/4/3er i. 100er-W.;s.A. 
                100m l 
                800m B. 
                200m A 
5100m


Dienstag, den 11.03. (I) 

                1500m K 3/4/5/4/3er i. 100er-W. 
1'P/         3 x 800m K + Pa 6er-BS + 2DBS n. jeder Wende 
                800m B. 
                200m A 
4900m 


Mittwoch, den 12.03. (I) 

                1000m E (A) 
1´P/         3 x 1000m HL + Pa a.W. 
5''P/100m     » 400/300/200/100 
                100m Ilde 
30''P/     10 x 100m spezial 
                400m F 
5500m 


Donnerstag, den 13.03. (I) 

                1000m LA-WZ 
20''P/       20 x 100m B. 
                800m K 5er 
                400m A
4200m


Freitag, den 14.03. (I) 

                1000m F (A) 
30´´P/     20 x 200m F 
                100m l
30''P/      5 x 200m LA-B. 
                400m A 
6500m 


12.Woche: Montag, den 17.03. (II) 

                1000m E (A)
40''P/      4 x 400m K 6er BS( GAII )
                200m l 
30''P/      8 x 200m F +Pa a.W.( 2. Hälfte schneller als 1. ) 
                400m A 
5000m


Dienstag, den 18.03. (II) 

                1000m E (A)
1'P/         2 x 800m HS/NS-B. ( jede 4. Bahn schnell ) 
                200m l 
30''P/     10 x 50m 
                    » 1. B tauchen/2. B D2er
                500m K 3/4/5/4/3er i. 100er-W.
3800m 


Mittwoch, den 19.03. (I) 

                800m LA-WZ 
1´P/         3 x 800m K 6er BS 
                200m l 
30´´P/     4 x 200m B. 
                200m l 
                1000m K 3/4/5/4/3er
4600m


Donnerstag, den 20.03. (I) 

                800m E 
15''P/     20 x 100m LA ( rotierendes System ) 
                200m l 
10´´P/     10 x 100m Beine
                400m A 
4400m


Freitag, den 21.03. (II) 

                800m E 
1´P/         3 x 1600m 2xHS; 1xNS a.W.
x''P/100m     » 100/200/300/400/300/200/100m 
                            » 1.+3. + Pa GAII 10''P/100m; 2. GAI o.Pa 5''P/100m 
                200m l 
30´´P/     10 x 100m DB 
                400m A
7200m 


13. Woche: Montag, den 24.03. (II)

                1000m E (A) 
40''P/       6 x 400m F + Pa/Pu (2. Hälfte schneller als erste) 
                200m l 
30''P/      5 x 300m K a.W.
                400m A 
5500m


Dienstag, den 25.03. (II) 

                1000m E (A) 
30´´P/     10 x 200m LA a.W.( alle 25m wechseln,rotierendes System ) 
                    » D-R-B-K-D-R-B-K; D-R-B-K-R-B-K-D; usw. 
                200m l 
30''P/      10 x 100m DB 
                200m A 
4400m


Mittwoch, den 26.03. (I) 

                1000m E (A) 
30´´P/     8 x 200m LA 
                    » D 3BS/RA+DB/BAKB/KA-BB 
                800m K 3er + Pu 
                100m l 
40''P/     10 x 100m spezial 
                500m A 
4500m 


Sondertraining Osterferien + 14. Woche

Donnerstag, den 27.03. (II) 

                1000m E (A) 
1'45''/      40 x 100m K + Pa 
                    » 10x GAI / 10x GAII / 10x GAI / 10x GAII 
                300m Ilde 
30''P/      6 x 200m Ko 
                400m Aus 
6900m