Aufbauperiode 47+48. 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.
 

47.Woche: Montag, den 16.11. (I)

Besprechung
                800m E
40´´P/     8 x 400m F
                400m A
4400m

Dienstag, den 17.11. (I/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 ( langer Zug )
                100m l
                800m B. (I)
                200m A
5550m

Mittwoch, den 18.11. (II)

                800m E
                400m LA-WZ
40''P/     10 x 200m F + Pa
                    » 2 x locker-3 x GA II-...
                800m K 3er
15''P/      15 x 100m F a.W. ( I )
                    » 25m tankern-25m RB-50m B 2AZ/BS
                500m A
6000m

Donnerstag, den 19.11. (I/II)

                2000m K
                2200m F a.W.
20''P/         » 100LA/200RB./400R 2-3er/800A.+Pu K 5er/400/200/100m
                100m l
                800m HS o. NS
                    » 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
                1000m B.
                500m A
6600m

Freitag, den 20.11. (II)

                500m B 2:1-3:2
                500m bel.
30''P/     15 x 100m K + Pa/Pu
                200m Ilde
30''P/     12 x 75m HS
                    » 25m tankern-25m DWZ-25m D 3er
                400m Ilde
3950m


48. Woche: Montag, den 23.11. (I)

                800m E
1´P/         rotierendes System
20''P/           » 1x300m / 2x200m / 3x100m
                    » 3x200m / 1x200m / 2x100m
                    » 2x300m / 3x200m / 1x100m
                    » 300m immer Arme + Pu/Pa, 200m Beine, 100m spezial
                400m A
4800m

Dienstag, den 24.11. (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 25.11. (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 26.11. (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

Freitag, den 27.11. (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