47. Woche: Montag, den 17.11. (WSA)
1000m E
P<100/ 2 x 500m HL + Startkommando
15''P/
» 75m+25m 100%, 400m locker
800m K 3er
P<100/ 2 x 500m NL ( s.o. )
800m A
4600m
1000m K 3/4/5/4/3er
5'/
4 x 25m + Start (S)
2´P/ 2 x 2000m
HL/NL (I)
500m B 2:1/3:2
5600m
1500m K 3/4/5/4/3er
40''P/ 8 x 400m
» i.W. LAWZ-F a.W.
400m F
5100m
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
500m A
3900m
1000 E
100m F 100%
15''P/
» 2 x 50m ( 1. mit WK-Start )
500m bel.
100m B. 100%
10''P/
» 4 x 25m
200m l
100m B. 100%
10''P/
» 4 x 25m
500m B 2:1/3:2
2500m
1000m ( 100m B.-100m g.L. i. W. )
5'/
6 x 25m + Start
1'P/ 2 x 1500m
HL/NL (I)
1000m B.
500m A
5650m
1200m E
P120/ 3 x 300m HL
» 50m 100%, 250m locker - beim letzten 300er nur Beine
400m R-altdeutsch
400m K 3er
P120/ 3 x 300m NL ( s.o. )
200m Ilde
40''P/ 8 x 100m B. (II)
400m A
5800m
1500m K 3/4/5/4/3er
1'P/
3 x 1000m F
30''P/
8 x 50m
» 1. Bahn tauchen/ 2. Bahn K 5er
400m F
5300m
1000m E
P<100/ 2 x 400m HL + Start
15''P/
» 50m + 50m 100%, 300m locker
400m LA-WZ
P<100/ 2 x 400m NL ( s.o. )
15''P/
» 50m + 50m 100%, 300m locker
500m TÜ
3500m
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
1500m E
5´/
8 x 25m + Start
400m l
1'P/ 2 x 200m F (SA)
40´´P/
» 4 x 50m + 50m locker
800m A
3300m
2000m E
100m + Start (WSA)
15''P/
» 2 x 50m
30´´P/ 4 x 400m F (I)
» je 50m 2li/re;50m WZ; 100m g.L.
400m A
4100m
1000m E
30´´P/ 6 x 200m F Koord.
400m A
2600m
30' Dehnung
1200m E
2 x 25m + Start ( auf Zeit )
500m A
2150m