{"id":12978,"date":"2025-06-16T08:00:27","date_gmt":"2025-06-16T06:00:27","guid":{"rendered":"https:\/\/docswim.de\/?p=12978"},"modified":"2025-06-16T09:24:24","modified_gmt":"2025-06-16T07:24:24","slug":"trainingsplan-172-kona-set-von-weltmeister-patrick-lange-3-400m","status":"publish","type":"post","link":"https:\/\/docswim.de\/2025\/06\/16\/trainingsplan-172-kona-set-von-weltmeister-patrick-lange-3-400m\/","title":{"rendered":"Trainingsplan #172: KONA-SET von Weltmeister Patrick Lange , 3.400m"},"content":{"rendered":"<div id=\"docsw-2065953526\"><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>\n<h4>Feinschliff f\u00fcr die IRONMAN-Weltmeisterschaft<\/h4>\n<p><strong>Weltmeister-Training wenige Tage vor dem siegreichen Hawaii-Rennen<\/strong><\/p>\n<p><a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/06\/Patrick-Lange-Kona-Set.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-13263\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/06\/Patrick-Lange-Kona-Set.jpg\" alt=\"\" width=\"217\" height=\"400\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/06\/Patrick-Lange-Kona-Set.jpg 488w, https:\/\/docswim.de\/wp-content\/uploads\/2025\/06\/Patrick-Lange-Kona-Set-163x300.jpg 163w\" sizes=\"auto, (max-width: 217px) 100vw, 217px\" \/><\/a>Dem Weltmeister am Beckenrand zugesehen. Als Patrick Lange 2024 wenige Tage vor seinem \u00fcberragenden IRONMAN-World-Championship-Sieg auf Hawaii die Schwimmform noch einmal auf die kommende Aufgabe erfolgreich vorbereitet hat, konnten wir seinen am Beckenrand befindlichen Trainingsplan aufnehmen und archivieren.<\/p>\n<p>Nun wollen wir hier den Trainingsplan als Anregung leicht modifizieren, so dass er &#8211; wie immer &#8211; f\u00fcr alle Bereiche einsetzbar ist. So k\u00f6nnen nicht nur Triathleten von diesem Plan profitieren. Auch f\u00fcr Freiwasserschwimmer bietet dieses Programm eine passende Vorbereitung.<\/p>\n<p>F\u00fcr Beckenschwimmer ist dieser Plan vor allem als Formerhaltungs-Programm optimal einsetzbar, da er gut dosierte intensive Tempo-Inhalte genauso enth\u00e4lt, wie Grundlagenausdauer-Aspekte ber\u00fccksichtigt. So k\u00f6nnen beispielsweise alle 50m-Serien auch in Hauptlage geschwommen werden.<\/p>\n<p>Trainieren wie der Weltmeister &#8211; dieses Motto gilt also f\u00fcr alle. Klingt das nicht verlockend? Entnimm dir ggf. einzelne Bausteine \/ Hauptserien, um sie in deine Trainingseinheit zu integrieren.<\/p>\n<p>Ein Dank an Patrick Lange f\u00fcr die offene Darstellung seines Trainingsplan und nat\u00fcrlich an unseren Fotografen und &#8222;Spion&#8220; vor Ort im Kailua Kona Aquatic Center.<\/p>\n<p>Gerne darfst du uns daf\u00fcr ein &#8222;Like&#8220; auf <a href=\"https:\/\/www.youtube.com\/c\/DOCSWIM\" target=\"_blank\" rel=\"noopener\">Youtube geben, unseren Kanal abonnieren<\/a> und das Video (wie auch den Plan) teilen. Vielen Dank f\u00fcr die Wertsch\u00e4tzung.<\/p>\n<h4 style=\"text-align: center;\">Schneller Schwimmen: das Buch f\u00fcr deine Trainingsplanung<\/h4>\n<p style=\"text-align: center;\">Mit einem Klick auf das Motiv gelangst du zum Shop und weiteren Informationen!<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2022\/10\/Schneller-Schwimmen-Luening-Banner2022.png\" alt=\"\" width=\"740\" height=\"221\" \/><\/a><\/p>\n<h4>Unser Service: der kostenfreie Download<\/h4>\n<p><strong>Trainingsplan 172 als PDF-Download<\/strong> <strong>&gt; <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/06\/172-DOC-SWIM-PatrickLange-KonaSet.pdf\">172-DOC-SWIM-PatrickLange-KonaSet<\/a><\/strong><\/p>\n<p>Und nun in die \u00dcbersicht von Trainingsplan 172 und das Video f\u00fcr weitere Tipps und Erl\u00e4uterungen.<\/p>\n<h4>Das Video zu Trainingsplan 172 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\/c86avMU-T7s?si=ae5d0Xzci337WfQQ\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Trainingsplan 172 in der \u00dcbersicht<\/h4>\n<p>Weitere Erkl\u00e4rungen und Informationen im Video. Eine Legende der K\u00fcrzel findest du hier <a href=\"https:\/\/docswim.de\/index.php\/2017\/09\/30\/trainingsinhalte-und-abkuerzungen-legende-zu-den-trainingsplaenen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">&gt; KLICK.<\/span><\/a><\/p>\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>Patrick Langes KONA-SET<\/strong><\/td>\n<td width=\"87\"><strong>Nr.<\/strong><\/td>\n<td width=\"71\"><strong>172<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>1.-4. T\u00dc beliebig<\/td>\n<td>T<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>5.-8. 15m HSA Tech-Sprint + 35m locker<\/td>\n<td>T\/S<\/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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>1.-4. gesteigert &#8211; GA1 bis &#8222;voll&#8220;<\/td>\n<td>GA1 bis SA<\/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>100<\/td>\n<td><\/td>\n<td>Locker schwimmen<\/td>\n<td><\/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 style=\"text-align: center;\"><strong>HAUPTSERIE 1<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>&#8222;Distance per Stroke&#8220;, gleichm\u00e4\u00dfig<\/td>\n<td>GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Locker schwimmen<\/td>\n<td><\/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 style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>HAUPTSERIE 2<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>10<\/td>\n<td>gleichm\u00e4\u00dfig GA1, kurze Pause!<\/td>\n<td>GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Locker schwimmen<\/td>\n<td><\/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 style=\"text-align: center;\"><strong>HAUPTSERIE 3<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>10<\/td>\n<td>Kraul Paddles + Pullbuoy, kurze Pause!<\/td>\n<td>GA1\/2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Locker schwimmen<\/td>\n<td><\/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>2<\/td>\n<td>x<\/td>\n<td>400<\/td>\n<td>30-45<\/td>\n<td>1. Kraul Pullbuoy<\/td>\n<td>GA1<\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>2. Kraul Paddles + Pullbuoy<\/td>\n<td>GA1<\/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>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>3400<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Informationen zu unseren Trainingsangeboten<\/strong><\/p>\n<p>Eine Woche Schwimmsport pur! F\u00fcr Schwimmer, Freiwasserschwimmer und Triathleten bieten wir eine Woche voller Eindr\u00fccke und nachhaltigen Lerneffekten. Klick auf das Banner f\u00fcr mehr Informationen. Bis bald in einem unserer Schwimm- oder Kraul-ABC-Camps!<\/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<div id=\"docsw-1063692100\" 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>Feinschliff f\u00fcr die IRONMAN-Weltmeisterschaft Weltmeister-Training wenige Tage vor dem siegreichen Hawaii-Rennen Dem Weltmeister am Beckenrand zugesehen. Als Patrick Lange 2024<\/p>\n","protected":false},"author":1,"featured_media":13205,"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":[589,47,1376,1375,1075,435,24],"class_list":["post-12978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-hawaii","tag-ironman","tag-kailua-kona","tag-patrick-lange","tag-schwimmplan","tag-schwimmtraining","tag-trainingsplan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #172: KONA-SET von Weltmeister Patrick Lange , 3.400m - 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\/2025\/06\/16\/trainingsplan-172-kona-set-von-weltmeister-patrick-lange-3-400m\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #172: KONA-SET von Weltmeister Patrick Lange , 3.400m - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Feinschliff f\u00fcr die IRONMAN-Weltmeisterschaft Weltmeister-Training wenige Tage vor dem siegreichen Hawaii-Rennen Dem Weltmeister am Beckenrand zugesehen. 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