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,
17.Woche: Montag, den 21.04. (I)
1000m K 3/4/5/4/3er
30''P/ 5 x 400m K
» 50m 2er-50m 4er-100m 6er BS
1000m RB o. KB
400m A
4400m
2000m E
» 2 x (500m K 6er+2 DBS; 500m R 1/2/3/2/1)
2´P/ 2 x 1000m
» 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
» locker K-schnell D
400m A
4400m
800m LA-WZ
30''P/ 10 x 200m K a.W.
200m l
30´´P/ 10 x 50m
» 1. Bahn tauchen/ 2. KWZ an Hüfte incl. Pause
1000m K 3/4/5/4/3er
4500m
800m E
40''P/ 5 x 400m K jede 6. Bahn
D 3er
100m l
20´´P/ 10 x 100m HS-B.
100m l
30''P/ 10 x 50m
» o.a.+KRW, Rest g.L.
200m A
4700m
1000m E
1´P/ 3
x 1800m 2xHS; 1xNS
» 400mB./600 A.+Pa/800 g.L.
400m A
6800m
800m E (A)
10''P/ 20 x 100m F + Pu (I)
200m l
40''P/ 5 x 300m K + Pa ( II )
400m A
4900m
1000m E (A)
30´´P/ 8 x 200m LA
a.W.( alle 25m wechseln,rotierendes System )
» D-R-B-K-D-R-B-K; D-R-B-K-R-B-K-D; usw.
200m l
1'P/ 2 x 700m
B.
» 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
200m
4400m
500m K 6er
300m bel.
30´´P/ 8 x 200m LA (II)
» D 3BS/RA+DB/BAKB/KA-BB
200m l
20''P/ 8 x 100m B.-NS
500m A
5100m
1000m K 3/4/5/4/3er i. 100er-W.
30´´P/ 10 x 200m LA-B.
100m l
40''P/ 20 x 100m spezial
200m A
5300m
1000m E (A)
40''P/ 10 x 200m F + Pu ( P 150-170
)
200m l
1000m K ( bei schnell immer 6er BS + a.W. )
» 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
400m A
4600m
500m E
4000m K
» 1000m B./1000m A.+Pa-Pu/2000m 3/4/5/4/3er g.L.
1000m F
5500m
800m E
40''P/ 6 x 400m K o. R +Pa 6er
BS ( P 150-170 )
400m Ilde
20''P/ 10 x 100m HS( die 3. Bahn
regressiv )
500m A
5300m
1000m K 3/4/5/4/3er i. 100er-W.
2'P/ 2 x 2000m
HS/NS
15''P/ » 200B./400A.+Pa-Pu/800B./400A.+Pa-Pu/200B.
400m A
5400m
1000m K 3/4/5/4/3er i.100er-W.
1'P/ 8 x 300m
F + Pa/Pu
200m l
1000m K ( bei schnell immer 6er BS )
» 1:1/2:2/3:3/4:4/4:4/3:3/2:2/1:1
400m A
4400m
1000m A
30''P/ 20 x 100m HS/NS +
Pa ( P150 )
200m Ilde
20''P/ 10 x 100m LA-B.
500m A
4700m
800m E
1´P/ 3 x 800m
K + Pa (I)
200m l
30''P/ 10 x 100m
» tauchen + KRW, Rest B 2:1
500m A
4900m
1000m K 3/4/5/4/3er i. 100er-W.
20''P/ 20 x 100m B. (I)
100m l
1'30''P/ 3 x 466m F ( schnell immer D )
» 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
200m A
4700m
1000m E (A)
40''P/ 10 x 125m D
200m Ilde
1'P/ 2 x 800m K 6er+n.W.4
DBS (I)
500m Koordination Aus
4550m
1000m E (A)
40''P/ 8 x 200m D
500m Ilde
30''P/ 15 x 100m LA-B.
500m A
5100m
1000m E (A)
1'P/ 5 x 500m
K + Pa (II)
400m DWZ
30''P/ 5 x 200m DB
1000m K 3/4/5/4/3er-Aus
5900m
1000m K 3/4/5/4/3er i. 100er-W.
40''P/ 8 x 500m B. 4x HS/NS
(II)
» 200m B.-100m g.L.( 1.+ 4. locker, 2.+ 3. schnell mit maximalen
Beinschlag )- 200m B.
500m A
5500m
1000m E (A)
.f@ .,.7 .,/, .ðñ.¬ Á¹+>R>
200m Ilde
30''P/ 8 x 100m BADB + Pa
800m K 3er
2'P/ 2 x 700m K+R (
jeder 2. schnelle immer D )
» 1:1/1:2/1:3/1:4/1:4/1:3/1:2/1:1
500m Aus
5500m