Vorwettkampfperiode 24.-26. 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, a.W.= auf Wende.

24. Woche: Montag, den 08.06. (II)

                800m E
40''P/       8 x 200m HL / NL + Pa (II)
                200m Ilde
20''P/       8 x 100m LA i. 50er Wechsel
                800m K 3er
30''P/       10 x 50m
                    » 1. DB tauchen, Rest D 3er
                400m B 2:1-3:2
5100m


Dienstag, den 09.06. (II/I)

                1000m E
2'P/          2 x 800m HL/NS
                    » 1:1/1:2/1:3/1:4/1:4/....
                200m l
1'P/          5 x 600m F a.W.
10''P/           » 300/200 B./100
                400m A
6000m


Mittwoch, den 10.06. (SA/I)

                1000m E
P120/       8 x 100m HS + Pa/Pu
                400m l
P120/       8 x 100m NS + Pa/Pu
                200m l
1'P/          4 x 600m F + Pu
10''P/           » 300/200 B./100
                400m A
5000m


Freitag, den 12.06. (SA)

                1000m E
30´´P/      10 x 50m HL + Pa/Pu
                100m l
30´´P/       10 x 50m NL + Pa/Pu
                800m K 5er
1´P/          4 x 225m F a.W.sprint, Rest locker
20´´P/         » 5/3/1 Bahn
                400m A
4000m


25.Woche: Montag, den 15.06. (SA)

                800m E
P120/       8 x 100m HS + Pa (SA)
                    » 75m-25m locker
                200m Ilde
P120/       8 x 100m NS + Pa ( SA ) s.o.
                400m K 3er
1'P/          4 x 200m B.
20''/             » 4 x 50m , 25m sprint-25m
                200m A
4000m


Dienstag, den 16.06. (I)

                3 x 400m E
                    » 200m LA-B. / 200m LA
40''P/       5 x 400m F a.W.
                100m l
30''P/       5 x 200m B.
                800m K 6er
5100m


Mittwoch, den 17.06. (II)

                800m E
1´P/         rotierendes System
20''P/             » 1x300m / 2x200m / 3x100m
                      » 3x200m / 1x200m / 2x100m
                      » 2x300m / 3x200m / 1x100m
                      » 300m immer Arme + Pu ohne Paddles, 200m Beine, 100m LA
                500m R 1/2/3/2/1er-Atmung oder B 2:1-3:2
30''P/       5 x 200m TÜ
                    » 25 TÜ-25m normal immer im Wechsel
                400m A
6300m


Donnerstag, den 18.06. (II)

                1000m E
1'P/          2 x 900m HS/NS
10''P/            » 100/200/300/200/100 ( jede 4. Bahn D schnell )
                400m Ilde
1'P/          4 x 200m F + Pa
1'/                 » 4 x 50m progressiv ( 1. langsamm-4. schnell )
                800m K 3er
30''P/       10 x 50m B.
                200m A
5500m


Freitag, den 19.06. (SA)

                1000m 300m A./300m B./400m g.L.
P120/       6 x 100m HS (SA) + Pa
10''P/            » 75m;25m D
                200m Ilde
P120/       6 x 100m NS (SA) + Pa ( wie oben )
                800m K
                    » 25m Faust/25m Finger bewegen/ 50m normal
1'P/          4 x 200m F (SA)
20''/              » 4 x 50m , 25m sprint( nur Beine bis zur Hälfte )
                200m A
4200m


26. Woche: Montag, den 22.06. (SA)

                1000m E
P120/       4 x 200m HS/NS + Pa
                    » 50m 100%, 150m locker o. Pa ( gleiche Schwimmart )
                800m K 3er
40''P/        5 x 200m F + Pa/Pu ( II )
                500m A
4100m


Dienstag, den 23.06. (I)

                1500m K 3/4/5/4/3er
1´P/          4 x 800m HS/NS a.W.
                1000m B. (I)
                200m A
5900m


Mittwoch, den 24.06. (SA)

                1000m E
1'P/          8 x 125m HS
15''P/           » 75m 95%+25m locker/25m sprint
                800m K 3er
1'P/          8 x 125m NS ( s.o. )
                400m A
4200m


Donnerstag, den 25.06. (SA)

                1000m E
P120/       3 x 400m HS + Pa
                    » 100m 95%, 300m locker o. Pa
                800m K 3er
P120/        3 x 400m NS + Pa ( s.o. )
                400m Ilde
4600m


Freitag, den 26.06. (II)

                1000m K 3/4/5/4/3er
10''P/       10 x 200m F
                    » i.W. F locker/ 50er progr.-50 locker
                200 l
1'P/          2 x 100m B. 100%
10''P/           » 4 x 25m
30''P/        8 x 100m spezial
                400m F
4600m


Samstag/Sonntag WK !!!!!!!!!!!!!!!!!