Aufbauperiode 17.-21. 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,

17.Woche: Montag, den 21.04. (I)

                1000m K 3/4/5/4/3er
30''P/        5 x 400m K
                    » 50m 2er-50m 4er-100m 6er BS
                1000m RB o. KB
                400m A
4400m

Dienstag, den 22.04. (II)

                2000m E
                    » 2 x (500m K 6er+2 DBS; 500m R 1/2/3/2/1)
2´P/         2 x 1000m
                    » 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
                    » locker K-schnell D
                400m A
4400m

Mittwoch, den 23.04. (I)

                800m LA-WZ
30''P/       10 x 200m K a.W.
                200m l
30´´P/     10 x 50m
                    » 1. Bahn tauchen/ 2. KWZ an Hüfte incl. Pause
                1000m K 3/4/5/4/3er
4500m

Donnerstag, den 24.04. (II)

                800m E
40''P/       5 x 400m K jede 6. Bahn D 3er
                100m l
20´´P/      10 x 100m HS-B.
                100m l
30''P/       10 x 50m
                    » o.a.+KRW, Rest g.L.
                200m A
4700m

Freitag, den 25.04. (I)

                1000m E
1´P/          3 x 1800m 2xHS; 1xNS
                        » 400mB./600 A.+Pa/800 g.L.
                400m A
6800m

18. Woche: Montag, den 28.04. (I/II)

                800m E (A)
10''P/       20 x 100m F + Pu  (I)
                200m l
40''P/       5 x 300m K + Pa ( II )
                400m A
4900m

Dienstag, den 29.04. (II)

                1000m E (A)
30´´P/       8 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
1'P/          2 x 700m B.
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                200m
4400m

Mittwoch, den 30.04. (II)

                500m K 6er
                300m bel.
30´´P/     8 x 200m LA (II)
                    » D 3BS/RA+DB/BAKB/KA-BB
                200m l
20''P/       8 x 100m B.-NS
                500m A
5100m

Freitag, den 02.05. (I)

                1000m K 3/4/5/4/3er i. 100er-W.
30´´P/      10 x 200m LA-B.
                100m l
40''P/       20 x 100m spezial
                200m A
5300m

19. Woche: Montag, den 05.05. (II)

                1000m E (A)
40''P/       10 x 200m F + Pu ( P 150-170 )
                200m l
                1000m K ( bei schnell immer 6er BS + a.W. )
                    » 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
                400m A
4600m

Dienstag, den 06.05. (I)

                500m E
                4000m K
                    » 1000m B./1000m A.+Pa-Pu/2000m 3/4/5/4/3er g.L.
                1000m F
5500m

Mittwoch, den 07.05. (II)

                800m E
40''P/       6 x 400m K o. R +Pa 6er BS ( P 150-170 )
                400m Ilde
20''P/       10 x 100m HS( die 3. Bahn regressiv )
                500m A
5300m


Freitag, den 09.05. (II)

                1000m K 3/4/5/4/3er i. 100er-W.
2'P/          2 x 2000m HS/NS
15''P/         » 200B./400A.+Pa-Pu/800B./400A.+Pa-Pu/200B.
                400m A
5400m


20. Woche: Montag, den 12.05. (II)

                1000m K 3/4/5/4/3er i.100er-W.
1'P/          8 x 300m F + Pa/Pu
                200m l
                1000m K ( bei schnell immer 6er BS )
                    » 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
                400m A
4400m

Dienstag, den 13.05. (II)

                1000m A
30''P/        20 x 100m HS/NS + Pa ( P150 )
                200m Ilde
20''P/       10 x 100m LA-B.
                500m A
4700m

Mittwoch, den 14.05. (I)

                800m E
1´P/         3 x 800m K + Pa (I)
               200m l
30''P/     10 x 100m
                    » tauchen + KRW, Rest B 2:1
                500m A
4900m

Donnerstag, den 15.05. (II)

                1000m K 3/4/5/4/3er i. 100er-W.
20''P/       20 x 100m B. (I)
                100m l
1'30''P/     3 x 466m F ( schnell immer D )
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                200m A
4700m

Freitag, den 16.05.

                1000m E (A)
40''P/        10 x 125m D
                200m Ilde
1'P/         2 x 800m K 6er+n.W.4 DBS (I)
                500m Koordination Aus
4550m


Sondertraining 21. Woche: Dienstag, den 20.05. (II)

                1000m E (A)
40''P/        8 x 200m D
                500m Ilde
30''P/      15 x 100m LA-B.
                500m A
5100m

Mittwoch, den 21.05. (II)

                1000m E (A)
1'P/          5 x 500m K + Pa (II)
                400m DWZ
30''P/        5 x 200m DB
                1000m K 3/4/5/4/3er-Aus
5900m

Donnerstag, den 22.05.

                1000m K 3/4/5/4/3er i. 100er-W.
40''P/        8 x 500m B. 4x HS/NS (II)
                    » 200m B.-100m g.L.( 1.+ 4. locker, 2.+ 3. schnell mit maximalen Beinschlag )- 200m B.
                500m A
5500m

Freitag, den 23.05. (II)

                1000m E (A) .f@ .,.7 .,/, .ðñ.¬ Á¹+>R>                200m Ilde
30''P/       8 x 100m BADB + Pa
                800m K 3er
2'P/         2 x 700m K+R ( jeder 2. schnelle immer D )
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                500m Aus
5500m