{"id":11927,"date":"2024-08-05T08:00:01","date_gmt":"2024-08-05T06:00:01","guid":{"rendered":"https:\/\/docswim.de\/?p=11927"},"modified":"2024-08-06T09:47:55","modified_gmt":"2024-08-06T07:47:55","slug":"trainingsplan-160-intensives-ausdauer-training-ga2-3-200m","status":"publish","type":"post","link":"https:\/\/docswim.de\/2024\/08\/05\/trainingsplan-160-intensives-ausdauer-training-ga2-3-200m\/","title":{"rendered":"Trainingsplan #160: Intensives GA2-Intervall-Training, 3.200m"},"content":{"rendered":"<h4><div id=\"docsw-4241773198\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"8784192865\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><\/h4>\n<h4>Intervalle von extensiv bis intensiv<\/h4>\n<p><strong>Zielvorgabe: das Tempo l\u00e4nger halten zu k\u00f6nnen<\/strong><\/p>\n<p>&#8222;Tempo halten!&#8220; Dieses Kommando hallt uns doch eigentlich st\u00e4ndig im Kopf. Besonders nat\u00fcrlich genau dann, wenn es schwierig wird, diese Forderung in die Tat umzusetzen. In der Schwierigkeit der Umsetzung liegt aber doch auch der Reiz der Angelegenheit. Wenn es darum geht, die individuellen M\u00f6glichkeiten zu erweitern, die individuellen Grenzen zu verschieben, beginnt es, interessant zu werden.<\/p>\n<p>&#8222;Gelingt es mir dieses Mal besser? Wie kann ich mich gezielt verbessern?&#8220; Fragen, die regelm\u00e4\u00dfig auftauchen.<\/p>\n<p>An solche herausfordernden Aufgaben mit Strategie heranzugehen, l\u00e4sst die Chance auf einen pers\u00f6nlichen Erfolg naturgem\u00e4\u00df wachsen. So entfernt man sich von Zufallserfolgen. Genau deshalb geht es in diesem Trainingsplan um die Erweiterung individueller M\u00f6glichkeiten: Leistungsentwicklung!<\/p>\n<p>Deshalb ist in diesem Ablauf auf die Einhaltung der Pausen und Intensit\u00e4ten genau zu achten, um den erw\u00fcnschten Anpassungsreiz auch zu treffen. Im Video gehen wir auf spezifische Details des Plans ein und geben weitere Tipps zur Variation der Hauptserie, die ja zweimal durchgef\u00fchrt wird.<\/p>\n<p>Diese Hinweise sollen dich anregen, diesen Plan ggf. auf deine individuellen Bed\u00fcrfnisse anzupassen. Das gilt f\u00fcr Pool-Schwimmer ebenso wie f\u00fcr Freiwasserschwimmer und Triathleten. Denn der Kern des Plans ist f\u00fcr alle gleich: die Weiterentwicklung und Erweiterung pers\u00f6nlicher Leistungsst\u00e4rke. Viel Spa\u00df mit diesem Trainingsplan!<\/p>\n<p><a href=\"https:\/\/www.t3-training.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2023\/02\/DOC-SWIM-Schwimm-Camp_Teneriffa.png\" alt=\"\" width=\"740\" height=\"246\" \/><\/a><\/p>\n<h4>Das Video zu Trainingsplan 160 mit weiteren Erkl\u00e4rungen<\/h4>\n<p>Tipps zur Ausf\u00fchrung und weitere wichtige Hinweise f\u00fcr die Vorbereitung der Hauptserie gibt es im Begleitvideo. Mit einem Klick auf das Motiv startet der Clip. Viel Spa\u00df mit den bewegten Bildern aus unserem Schwimm-Camp auf Teneriffa.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/gSU7tRvGNjs?si=68EqvtWoNUzztNrV\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Unser Service: der kostenfreie Download<\/h4>\n<p>Trainingsplan 160 als PDF-Download <strong><span style=\"color: #ff0000;\">&gt;<\/span><\/strong> <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2024\/08\/160-Trainingsplan-IntensiveAusdauer.pdf\">160-Trainingsplan-IntensiveAusdauer<\/a><\/p>\n<p>Und nun in die \u00dcbersicht von Trainingsplan 160 und das Begleitvideo (unten) f\u00fcr weitere Tipps und Erl\u00e4uterungen. Das Titelfoto kommt von Michael Lapp von www.snap-pix.de<\/p>\n<h4>Trainingsplan 160 in der \u00dcbersicht<\/h4>\n<p><img decoding=\"async\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/09\/Trainingsplan-DOC-SWIM-Website.png\" \/><\/p>\n<table width=\"729\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"268\"><strong>Inhalte\/ Schwerpunkte:<\/strong><\/td>\n<td width=\"303\"><strong>Intensives Ausdauer-Training<\/strong><\/td>\n<td width=\"87\"><strong>Nr.<\/strong><\/td>\n<td width=\"71\"><strong>160<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Anzahl<\/td>\n<td><\/td>\n<td>Strecke(m)<\/td>\n<td>Pause(s.)<\/td>\n<td>Inhalt<\/td>\n<td>Intensit\u00e4t<\/td>\n<td>Umfang<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>Einschwimmen<\/td>\n<td><\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>Arme\/Beine im beliebigen Wechsel<\/td>\n<td>GA1<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td><\/td>\n<td>10m Beine-Spurt + 40m ganze Lage<\/td>\n<td>S\/T<\/td>\n<td>150<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>35m T\u00dc + 15m Suptertechnik<\/td>\n<td>T\u00dc<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td><\/td>\n<td>10m Faust + 15m Offen + 10m F. + 15m Off.<\/td>\n<td>T\u00dc<\/td>\n<td>50<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>25m Spurt + 75m locker<\/td>\n<td>S\/T<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong>HAUPTSERIE &#8211; 2 DURCHG\u00c4NGE<\/strong><\/td>\n<td><\/td>\n<td><strong>1800<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>20<\/td>\n<td>GA1 sehr gleichm\u00e4\u00dfig!<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>\u00a0&#8212;&#8211; 1 Minute Pause &#8212;&#8211;<\/td>\n<td>Pause<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>GA2<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>\u00a0&#8212;&#8211; 2 Minuten Pause &#8212;&#8211;<\/td>\n<td>Pause<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>75m GA2 + 25m locker<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>\u00a0&#8212;&#8211; 90 Sekunden Pause &#8212;&#8211;<\/td>\n<td>Pause<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>50m Spurt Spurt + 50m locker<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>\u00a0&#8212;&#8211; 60 Sekunden Pause &#8212;&#8211;<\/td>\n<td>Pause<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>25m Spurt + 175m locker<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td style=\"text-align: center;\"><strong>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>DOC SWIM &#8211; www.docswim.de<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>400<\/td>\n<td><\/td>\n<td>Kraul mit Kurzflossen &#8222;easy going&#8220;<\/td>\n<td>GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td><\/td>\n<td>Ausschwimmen<\/td>\n<td>ReKom<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong>Gesamtumfang (m)<\/strong><\/td>\n<td><\/td>\n<td><strong>3200<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png\" alt=\"\" width=\"740\" height=\"221\" \/><\/a><\/p>\n<div id=\"docsw-1950058391\" class=\"docsw-nach-dem-inhalt docsw-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1530165191019890\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-1530165191019890\" \ndata-ad-slot=\"\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Intervalle von extensiv bis intensiv Zielvorgabe: das Tempo l\u00e4nger halten zu k\u00f6nnen &#8222;Tempo halten!&#8220; Dieses Kommando hallt uns doch eigentlich<\/p>\n","protected":false},"author":1,"featured_media":11962,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[30],"tags":[128,1290,1291,38,435,24],"class_list":["post-11927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-ga2","tag-intensives-ausdauertraining","tag-intensives-intervalltraining","tag-intervalltraining","tag-schwimmtraining","tag-trainingsplan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #160: Intensives GA2-Intervall-Training, 3.200m - DOC SWIM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/docswim.de\/2024\/08\/05\/trainingsplan-160-intensives-ausdauer-training-ga2-3-200m\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #160: Intensives GA2-Intervall-Training, 3.200m - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Intervalle von extensiv bis intensiv Zielvorgabe: das Tempo l\u00e4nger halten zu k\u00f6nnen &#8222;Tempo halten!&#8220; 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