Wettkampfperiode 5.-9. 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.

5. Woche: Montag, den 26.01. (WSA)

                1000m E
P<100/     2 x 500m HL + Start
15''P/         » 75m+25m 100%, 400m locker ( gleiche Schwimmart )
                800m K 3er
P<100/    2 x 500m NL ( s.o. )
                800m A
4600m

Dienstag, den 27.01. (S/I)

                1000m K 3/4/5/4/3er
5'/             4 x 25m + Start (S)
1´P/         2 x 2000m HL/NL (I)
                100m A
5200m

Mittwoch, den 28.01. (SA)

                1200m E
P120/      4 x 300m HL + Pa
                    » 50m 100%, 250m locker o. Pa ( gleiche Schwimmart )
                800m K 3er
P120/      4 x 300m NL + Pa ( s.o. )
                400m A
4800m

Donnerstag, den 29.01. (I)

                1500m K 3/4/5/4/3er
40''P/       8 x 400m
                    » i.W. LAWZ-F a.W.
                400m F
5100m

Freitag, den 30.01. (WSA)

                1000m E
P<100/    4 x 400m HL + Start
15''P/         » 50m + 50m 100%, 300m locker ( gleiche Schwimmart )
                400m B 2:1-3:2
2'P/         2 x 100m B. 100%
10''P/         » 2 x 50m
                500m Koord.-A
3700m


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

6. Woche: Montag, den 02.02. (I)

                1000m E
1'P/          4 x 800m F
                    » 800 HS/800 V / 800 NS/ 800 V
                    ( V= 200mLB./200mLA/200m LB./200mLA )
                800m A
5000m

Dienstag, den 03.02. (S/I)

                1000m K 3/4/5/4/3er
5'/             4 x 25m + Start (S)
1´P/         4 x 1000m HL/NL (I)
                100m A
5200m

Mittwoch, den 04.02. (SA)

                1200m E
P120/       4 x 300m HL
                    » 50m 100%, 250m locker o. Pa ( gleiche Schwimmart )
                800m K 3er
P120/      4 x 300m NL ( s.o. )
                400m A
4800m

Donnerstag, den 05.02. (I)

                1500m K 3/4/5/4/3er
5'/             3-6 x 25m F
                200m l
40''P/       6 x 400m
                    » i.W. LAWZ-F a.W.
                400m F
4650m

Freitag, den 06.02. (WSA)

                1000m E
P<100/    4 x 400m HL + Start
15''P/            » 50m + 50m 100%, 400m locker ( gleiche Schwimmart )
                800m K 3er
10''P/       4 x 25m B. 100%
                500m Koord.-A
4200m

7.Woche: Montag, den 09.02. (SÜK)

                1000m E
2´P/         2 x 400m HL + Pa 100%
                200m l
1´P/         2 x 200m F 100%
20''P/         » 4 x 50m
                800m K 5er
40´´P/      8 x 100m LA
                200m l + 400m R 2/3/4er- Atmung
4200m

Dienstag, den 10.02. (S)

                1500m E
5´/            8 x 25m + Start
                200m l
2'P/         6 x 200m F (SA)
1'30''P/     » 4 x 50m + 200m locker
                500m l
3600m

Mittwoch, den 11.02. (WSA/I)

                2000m E
                100m + Start (WSA)
15''P/         » 2 x 50m
                200m l
30´´P/      4 x 400m F (I)
                    » je 50m 2li/re;50m WZ; 100m g.L. 200m l
2´/           10 x 50m
                    » 1. Bahn tauchen; Rest F g.L.
                400m A
5000m

Donnerstag, den 12.02. (I)

                1000m E
30''P/        4 x 400m F a.W.
                100m l
30´´P/      6 x 200m F Koord.
                400m A
4300m

Freitag, den 13.02. (I)

                1000m E
                2 x 25m + Start ( auf Zeit )
                500m A
2150m


8. Woche: Montag, den 16.02. (AE)

                30' Dehnung
                1200 E
                2000m F
3200m

Dienstag, den 17.02. (SA/II)

                1000m K 3/4/5/4/3er
1'P/          10 x 100m HS/NS (SA)
15''P             » 75+25m
                400m Ilde
1'P/          5 x 200m GA II
                    » jede 4. Bahn schnell
                200m l
30''P/       5 x 200m B. (I)
                400m Aus
5000m

Mittwoch, den 18.02. (WSA)

                1500m E
                200m HS
20''P/         » 4 x 50m
                800m l
                200m NS
20''P/         » 4 x 50m
                400m LA-WZ
                300m A
3400m

Donnerstag, den 19.02. (I)

                1500m E
40''P/       10 x 50m HS progressiv
                200m l
40''P/       10 x 50m NS progressiv
                400m K 5er
                700m HS-B.
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                100m l
30''P/       10 x 50m
                    » 1. Bahn tauchen-2. Bahn D 3er
                800m A
5200m

Freitag, den 20.02. (WSA)

                1000m E
P<100/     2 x 400m HL + Start
15''P/         » 50m + 50m 100%, 300m locker
                 800m K 3er
P<100/     2 x 400m NL ( s.o. )
15''P/         » 50m + 50m 100%, 300m locker
                400m B 2:1-3:2
10''P/       4 x 25m B. 100%
                1500m Koord.-A
6000m

9.Woche: Montag, den 24.02. (SÜK)

                800m E
2´P/         2 x 400m HL + Pa 100%
                200m l
2´P/         4 x 200m NL 100%
                200m l
40´´P/     8 x 100m F
                200m l + 400m R 2/3/4er- Atmung
4200m

Dienstag, den 25.02. (S)

                1000m E
5´/            8 x 25m + Start
                200m l
1'P/         2 x 200m F (SA)
40´´P/         » 4 x 50m + 50m locker
                300m l
2100m

Mittwoch, den 26.02. (WSA/I)

                2000m E
                100m + Start (WSA)
10''P/         » 2 x 50m
30´´P/       4 x 400m F (I)
                    » je 50m 2li/re;50m WZ; 100m g.L. 400m A
4100m

Donnerstag, den 27.02. (I)

                1000m E
30´´P/      6 x 200m F Koord.
                400m A
2600m

Freitag, den 28.02. (I)

                30' Dehnung
                1200m E
                2 x 25m + Start ( auf Zeit )
                500m A
2150m