Vorwettkampfperiode 43.-46. 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.
 

43.Woche: Montag, den 20.10. (I/II)

                800m E
30´´P/     8 x 200m F + Pa/Pu (I)
                200m l
20´´P/     10 x 100m F (II)
                    » 50m B. progr.-50m g.L. regr.
                1000m K 3/4/5/4/3/2/4/6/4/2er
4600m

Dienstag, den 21.10. (II)

                1000m E
2'P/         2 x 700m FS + Pa
                    » 1:1/1:2/1:3/1:4/1:4/......
                800m K 3/5er
30''P/       8 x 100m HS-B.
                    » 1.+3. Bahn progressiv
                200m l
30''P/       8 x 100m NS-B.
                    » 1.+3. Bahn progressiv
                400m TÜ i. 25er-Wechsel
5400m

Mittwoch, den 22.10. (I)

                1000m K 3/4/5/4/3er i. 100er-W.
                4300m K
20''P/             » 200A./400B./800gL./1500A./800B./400gL./200A.
                200m l
40´´P/     10 x 50m
                    » tauchen-Rest g.L
                200m A
6200m

Donnerstag, den 23.10. (SA)

                1200m E
P120/       8 x 100m HS + Pa ( SA )
                400m Ilde
                400m g.L.
P120/      8 x 100m NS + Pa( SA )
                200m R-Altd.
                500m R 1/2/3/2/1er
                1000m KB o. RB
                500m A
5600m

Freitag, den 24.10. (II)

                1000m E
30''P/       20 x 100m F + Pa ( II )
                200m l
                1000m K
                    » 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
                500m B 2:1/3:2
30´´P/     10 x 50m locker
                    » K o.a. + KRW- RB.
                200m A
5400m


44.Woche: Montag, den 27.10. (I)

                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

Dienstag, den 28.10. (II)

                1000m K 3/4/5/4/3er
1'P/          6 x 400m LA ( 1. normal, 2. Beginn mit R, 3. mit B,...)
                    » 4 x 100m
                400m l
2'P/         2 x 700m HS 1. g.L. / 2. Beine
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                800m A
6000m

Mittwoch, den 29.10. (SA)

                1500m 500m g.L./500m Beine/500m g.L.
P120/       10 x 100m F (SA)
10''P/             » 75m;25m D
                400m Ilde
30''P/       15 x 100m K + Pa/Pu ( II )
                200m Ilde
1'P/         4 x 200m F (SA)
20''/             » 4 x 50m , 25m sprint( nur Beine bis zur Hälfte )
                1000m K 2/4/6/4/2
6400m

Donnerstag, den 30.10. (I)

                1000m LA-WZ
1'P/         3 x 1000m HS/NS/HS o. 2. NS
20''P/         » 100/200/400/200/100m
                800m K 5er
30''P/       10 x 50m tauchen; Rest g.L. locker
                500m A
5800m

Freitag, den 31.10. (SA/II)

                1000m E
1'P/          8 x 200m K + Pa (II)
                    » 2. 100m schneller als die 1.
                100m l
                1000m TÜ
                    » 50m TÜ-50m g.L.
                200m R
1'P/         4 x 200m B. (SA)
30''P/         » 4 x 50m
                1000m K 2/4/6/4/2
5800m


45. Woche: Montag, den 03.11. (II)

                1000m E
1'P/          8 x 300m HL / NL + Pa
                200m Ilde
30''P/       15 x 50m B. progressiv
                200m A
4550m

Dienstag, den 04.11. (SA) 

                1000m E (A)
P 120/      8 x 100m HL + Pa
                800m K-3er
P 120/      8 x 100m NL + Pa
                400m Ilde
30´´P/      10 x 100m spezial
                400m A
5200m

Mittwoch, den 05.11. (I)

                1000m E
30´´P/      8 x 400m K
                    » auf jede Wende 4 DBS
                200m l
                1000m B.
                400m A
5800m

Donnerstag, den 06.11. (SA)

                1000m E
P120/      10 x 100m HS/NS (SA)
15''P/             » 75m; 25m D
                200m Ilde
                1000m 1/2/3/2/1er Atmung
1'P/         4 x 200m F (SA)
20''/             » 4 x 50m , 25m sprint( nur Beine bis zur Hälfte )
                500m DWZ+KRW+3DBS n.W.
                800m A
5300m

Freitag, den 07.11. (II)

                800m E
40''P/       2 x 900m HS/NS + Pa
20''P/         » 100/200B./300/200B./100m
                200m Ilde
1'/            16 x 50m D
200m l
                2 x 25m sprint + Start
                500m A
4400m

 46. Woche: Montag, den 10.11. (SA/II)

                1000m E
P120/       4 x 200m HS + Pa (SA)
                    » 50m 100%, 150m locker o. Pa
                800m TÜ
40''P/       4 x 200m NL + Pa/Pu ( II )
                300m B 2:1;3:2
                300m R 1/2/3/2/1er
4000m

Dienstag, den 11.11. (I)

                1500m E ( 500m B.-500m g.L.-500m B. )
1´P/         3 x 1000m HS/NS a.W.
5´´P/100m     » 400/300/200/100
                1000m K 3/4/5/4/3er
5500m

Mittwoch, den 12.11. (SA/I)

                1200m E
P120/       4 x 400m HS/NS + Pa
                    » 75m 100%, 325m locker o. Pa
                800m K 3/5er
10''P/       10 x 100m B. (I)
                400m A
5000m

Donnerstag, den 13.11. (I)
 
                1000m K 3/4/5/4/3er
1'P/          6 x 800m
                    » 1.+3.+5. F / 2.+4.+6. B.
                400m F
6200m
Freitag, den 14.11. (WSA/II)

                1000m E
P100/       2 x 400m HS + Pa
                    » 100m 100%, 300m locker o. Pa
                500m bel.
                700m FS
                    » 1:1/1:2/1:3/1:4/1:4/......
                400m Ilde
2'P/         2 x 100m B. 100%
                    » 4 x 25m ( + 100m locker )
                500m Koord.-A
4100m


26. Woche: Montag, den 23.06. (SA)

                1200m E
P120/       4 x 200m HL + Pa
                    » 50m 100%, 150m locker o. Pa
                500m R 2er
30''P/      8 x 100m B.
                    » 50m voll-50m locker
                800m LA-WZ
                400m A
4500m

Dienstag, den 24.06. (I)

                1500m E ( 500m B.-500m g.L.-500m B. )
20''P/       15 x 100m HL/NL TÜ
                200m l
40''P/       8 x 100m spezial
                500m K 3/4/5/4/3er
4500m

Mittwoch, den 25.06. (SA)

                1200m E
P120/       3 x 400m HL + Pa
                    » 100m 95%, 300m locker o. Pa
                800m K 3er
P120/      3 x 400m NL + Pa ( s.o. )
                400m l
30''P/       5 x 200m B. (I)
                400m A
6200m

Donnerstag, den 26.06. (I)

                1000m K 3/4/5/4/3er
40''P/       5 x 800m
                    » 1.+3.+5. F / 2.+4. B.
                400m F
5400m

Freitag, den 27.06. (SA)

                1200m E
P120/       3 x 400m HL + Pa
                    » 75m 100%, 325m locker o. Pa
                800m K 3er
P120/       4 x 200m NL + Pa ( s.o. )
                    » 50m 100%, 150m locker o. Pa
                400m Ilde
10''P/       4 x 25m B. 100%
                1500m Koord.-A
6000m