Vorwettkampfperiode 51.-04. 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.
 

51.Woche: Montag, den 15.12. (II)

                800m E
 40´´P/     12 x 100m D
                300m Ilde
                800m HS o. NS
                     » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                100m l
30''P/       8 x 100m B.
                400m A
4400m

Dienstag, den 16.12. (II)

                1000m K 3/4/5/4/3er
1'P/         5 x 400m LA ( 1. normal,2.Begin mit R,3.mit B,...)
                     » 4 x 100m
                200m l
1'P/         5 x 250m F + Pa
1'/                » 5 x 50m
                100m l
                800m B. (I)
                200m A
5550m

Mittwoch, den 17.12. (II)

                800m E
                400m LA-WZ
40''P/      10 x 200m F + Pa
                800m K 3er
15''P/      15 x 100m F a.W. ( I )
                500m A
6000m

Donnerstag, den 18.12. (I)

                2000m K
1'P/         2 x 1000m F a.W.
20''P/         » 100/200/400/200/100m
                100m l
                1000m B.
                    » 2/4/6/8/8/6/4/2 Bahnen
                500m A
5600m

Freitag, den 19.12. (II)

                500m B 2:1-3:2
                500m bel.
30''P/       15 x 100m K + Pa/Pu
                200m Ilde
40''P/       10 x 100m HS
                    » 75m;25m D
                400m Ilde
4100m


2. Woche: Mittwoch, den 07.01. (II)

                1000m E
40''P/       8 x 200m HL / NL + Pa (II)
                200m Ilde
30''P/       10 x 100m LA
                800m R
30''P/       10 x 50m
                    » 1. Bahn o.a.;2. D 3er
                400m B 2:1-3:2
5500m

Donnerstag, den 08.01. (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

Freitag, den 09.01. (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

3.Woche: Montag, den 12.01. (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 13.01. (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


Mittwoch, den 14.01. (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

Donnerstag, den 15.01. (SA)

                1000m E
P120/       10 x 100m HS + Pa (SA)
                    » 75m-25m locker
                200m Ilde
P120/       10 x 100m NS + Pa ( SA ) s.o.
                1000m R 1/2/3/2/1er
1'P/          4 x 200m B.
20''/             » 4 x 50m , 25m sprint-25m
                800m A
5800m

Freitag, den 16.01. (II)

                800m 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 )
                500m DWZ+KRW+2-3 DBS n.W.
                100m bel.
4400m

4. Woche: Montag, den 19.01. (SA)

                1200m 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
4500m

Dienstag, den 20.01. (I)

                2000m K
1´P/         4 x 800m HS/NS a.W.
                1000m K 3/4/5/4/3er
6200m

Mittwoch, den 21.01. (SA)

                1200m 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. )
                200m l
                1000m B. (I)
                400m A
5600m

Donnerstag, den 22.01. (I/II)

                1000m K 3/4/5/4/3er
40''P/       8 x 500m
                    » 1.+2.+4.+5.+7.+8. F locker/ 3.+6. jede 4. Bahn schnell
1'P/          2 x 100m B. 100%
10''P/          » 4 x 25m
                400m F
5600m

Freitag, den 23.01. (SA)

                1200m 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
4800m