Trainingspläne der Saison 98/99: Wettkampfphase 53.-05. Woche

Wettkampfperiode 53.-5. 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.

53. Woche: Sonntag, den 27.12. (WSA)

                1000m E
P<100/   2 x 500m HL + Start
15''P/             » 75m+25m 100%, 400m locker
                800m K 3er
P<100/   2 x 500m NL ( s.o. )
                400m B pro AZ-1BS
15''P/     20 x 50m B.
                800m A
6000m

Montag, den 28.12. (S/SA)

                1000m K 3/4/5/4/3er
5'/           4 x 25m + Start (S)
                200m l
1'30''/     5 x 100m HS + Pa
                    » 25 sprint-75 locker; 50:50;75:25;50:50;25:75
                800m R
1'30''/     5 x 100m NS + Pa
                    » 25 sprint-75 locker; 50:50;75:25;50:50;25:75
1´P/        4 x 800m HL/NL (I)
                    » 25li-25re-50m 2li/re-50WZ-250g.L. a.W.
                500m B 2:1/3:2
7500m

Dienstag, den 29.12. (SA)

                1200m E
P120/     4 x 300m HL + Pa
                    » 50m 100%, 250m locker o. Pa
                800m K 3er
P120/     4 x 300m HL + Pa
                    » 50m 100%, 250m locker o. Pa
                300m R-Altd.
20''P/      10 x 100m B.
                400m A
6100m

Mittwoch, den 30.12. (S/SA)

                1500m E
5'/            4 x 25m + Start (S)
                200m l
                1250m HS 200er immer in 8x25 + Pa mit 5''P
30''P/             » 1x200/1x150(I)/2x200/1x150(I)/3x200/1x150(I)
                800m TÜ
40''P/      6 x 400m F
                    » nach jeder Wende 3m max. BS
                400m F
6650m

Donnerstag, den 31.12. (SA)

                1200m E
P<100/   2 x 400m HL + Start
15''P/         » 50m + 50m 100%, 300m locker
                400m R-Altd.
                400m bel.
P<100/    2 x 400m NL ( s.o. )
15''P/         » 50m + 50m 100%, 300m locker
                800m TÜ
                800m B.
                500m A
5700m

01. Woche: Montag, den 04.01. (SA/II)

                1000m ( 100m B.-100m g.L. i. W. )
5'/            6 x 25m + Start
                800m K 5er
40''P/      8 x 200m HL/NL + Pa/Pu(II)
                200m l
30''P/     10 x 75m
                    » 1. Bahn tauchen DB+Flossen sprint/ Rest bel.
                500m A
5000m

Dienstag, den 05.01. (S/I)

                1200m E
P120/     3 x 300m HL + Start
                    » 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

Donnerstag, den 07.01. (SA/I)

                1000m K 3/4/5/4/3er
                500m bel
1½'P/     4 x 200m F + Pa
5''P/             » 8 x 25m
1'P/         3 x 1000m F
                    » 100A./200m B./400m g.L./200....
30''P/     8 x 50m
                    » 1. Bahn tauchen/ 2. Bahn K 5er
               400m F
5300m

Freitag, den 08.01. (WSA)

                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

02. Woche: Montag, den 11.01. (SA)

                1000m ( 100m B.-100m g.L. i. W. )
P120      3 x 100m HA + Pa (95%)
                800m K 5er
P120      3 x 100m HA + Pa (95%)
                200m l
20''P/      10 x 75m B.
                500m A
3850m

Dienstag, den 12.01. (SA/II)

Mittwoch, den 13.01. (WSA)

                1200m E
                200m HS + Start
20''P/             » 4 x 50m 100%,
                400m R-altdeutsch o. Ilde
                400m K 3er
                200m NS + Start
20''P/             » 4 x 50m 100%,
                200m Ilde
40''P/      8 x 100m B. (II)
                200m l
1'/             10 x 50m D
                400m A
4500m

Donnerstag, den 14.01. (SA)

                1000m K 3/4/5/4/3er
                500m bel
1½'P/      4 x 200m F ( HS-B. i. W. )
5''P/             » 8 x 25m
                800m K 5er
30''P/      8 x 75m
                    » 1. Bahn sprint+Flossen/ 2. Bahn D 2er/3. RB
                400m F
4100m

Freitag, den 15.01. (WSA)

                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

3.Woche: Montag, den 18.01. (SÜK)

                1000m E
                200m F 100%
20''P/             » 4 x 50
                800m l
                200m F 100%
                    » s.o.
                200m l + 400m R 2/3er- Atmung
2800m

Dienstag, den 19.01. (S)

                  1500m E
5´/             8 x 25m + Start
                400m l
1'P/         4 x 200m F (SA)
40´´P/         » 4 x 50m + 50m locker
                800m A
3700m

Mittwoch, den 20.01. (WSA/I)

                    1500m 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.
                    400m A
3800m

Donnerstag, den 21.01. (I)

                    1000m E
5'/                 4 x 25m F
30´´P/         6 x 200m F Koord.
                    400m A
2700m

Freitag, den 22.01. (I)

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

WK !!!!!!!!!!!!!!!!!

4. Woche: Montag, den 25.01. (AE)

                30' Dehnung
                1200 E
                2000m F
3200m

Dienstag, den 26.01. (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 27.01. (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 27.01. (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 28.01. (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

5.Woche: Montag, den 01.02. (SÜK)

                1000m E
                200m F 100%
20''P/         » 4 x 50
                800m l
                200m F 100%
                    » s.o.
                200m l + 400m R 2/3er- Atmung
2800m

Dienstag, den 02.02. (S)

                1500m E
5´/            8 x 25m + Start
                400m l
1'P/         4 x 200m F (SA)
40´´P/             » 4 x 50m + 50m locker
                800m A
3700m

Mittwoch, den 03.02. (WSA/I)

                1500m 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.
                400m A
3800m

Donnerstag, den 04.02. (S)

                1000m E
5'/            4 x 25m F
30´´P/     6 x 200m F Koord.
                400m A
2700m

Freitag, den 05.02. (S)

                30' Dehnung
                1200m E
                2 x 25m + Start ( auf Zeit )
                500m A
1750m