Vorwettkampfperiode 41.-43. 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.

41.Woche: Montag, den 05.10. (II)

                800m E
Krafttraining im Wasser / 3R (1´Belastung, 30´´P)
                - KB mit Armen aus dem Wasser
                - Rausdrücken aus dem Wasser
                - Bauchmuskel
                - Liegestütz rücklings im Wasser
                - Zugseil D-DZ
200m l
20´´P/     10 x 100m F
                    » 50m B. progr.-50m g.L. regr.
                400m K 50B.-50WZ-100g.L.
2400m


Dienstag, den 06.10. (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 07.10. (II)

                1000m K 3/5/7/5/3er
Krafttraining im Wasser / 2x3R (SP 200m l ; 1´Belastung, 30´´P)
                - KB mit Armen aus dem Wasser
                - Rausdrücken aus dem Wasser
                - Bauchmuskel
                - Liegestütz rücklings im Wasser
                - Zugseil D-DZ
                100m l
1´P/         8 x 300m F + Pa (II)
                100m l
10''P/      8 x 50m B.
                200m A
4200m


Donnerstag, den 08.10. (I/II)

                1000m E
40''P/     8 x 200m HS/NS + Pa
                    » 2. Häfte schneller als 1.
                2000m K
20''P/      8 x 100m B-TÜ
                    » 25m Scheibenw.-25m Schweiben, nach jeden 2ten AZ atmen-50m B lange Gleitphase
                400m KB
                200m A
6000m


Freitag, den 09.10. (II)

                1000m E
40''P/      10 x 200m F + Pa ( II )
                200m l
                1000m K
                    » 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
                200m l
30´´P/     8 x 50m locker
                    » K o.a. + KRW- RB.
                200m A
4900m


42.Woche: Montag, den 12.10. (I)

                800m E
1´P/         rotierendes System
20''P/          » 1x300m / 2x200m / 3x100m
                    » 3x200m / 1x200m / 2x100m
                    » 2x300m / 3x200m / 1x100m
                    » 300m immer Arme + Pu langer Zug, 200m B., 100m LA
                400m A
4800m


Dienstag, den 13.10. (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 14.10. (SA)

                1500m 500m g.L./500m Beine/500m g.L.
P120/     10 x 100m HS (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 15.10. (I)

                1000m K
                    » 50m Daumen streifen Achseln-50m WZ-100m g.L.
1'P/         3 x 1000m HS/NS/F
20''P/             » 100/200/400LA/200/100m
                800m K 5er
30''P/      10 x 50m DB tauchen + Flossen; Rest g.L. locker
                200m bel
                400m TÜ
5900m


Freitag, den 16.10. (SA/II)

                1000m E
40''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
                200m A
5000m


43. Woche: Montag, den 19.10. (II)

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


Dienstag, den 20.10. (I)

                1000m E
30´´P/     8 x 400m K
                    » auf jede Wende 2 DBS
                200m l
                1000m B.
                400m A
5800m


Mittwoch, den 21.10. (SA)

                1000m E
P 120/     8 x 100m HL + Pa
                400m Ilde
P 120/     8 x 100m NL + Pa
                800m K 3er
30´´P/     8 x 100m spezial
                1000m TÜ
                400m A
6200m


Donnerstag, den 22.10. (SA)

                1200m E
                    » 300g.L.-300B. i. W.
P120/     10 x 100m HS/NS (SA)
15''P/           » 75m; 25m D
                100m Ilde
                1000m 1/2/3/2/1er Atmung
                100m l
1'P/         4 x 200m F (SA)
20''/             » 4 x 50m, ½ Bahn B. sprint-Rest g.L. locker-schnelle Wende+ ½ Bahn g.L. sprint-Rest locker )
                1000m F
                    » 25 linker-25 rechter-50WZ-50Scheibenwischer-50g.L.
20''P/      10 x 25m K o. atmen
                200m A
5650m


Freitag, den 23.10. (SA)

                800m E
1'P/         2 x 900m HS/NS + Pa
20''P/         » 100B./200/300B./200/100B.
                   » 200 immer in 8x25 mit 5''P
                200m Ilde
1'/            16 x 50m D
                200m l
                2 x 25m sprint + Start
                200m A
4100m