{"id":13039,"date":"2025-10-09T08:00:14","date_gmt":"2025-10-09T06:00:14","guid":{"rendered":"https:\/\/docswim.de\/?p=13039"},"modified":"2025-10-08T09:34:48","modified_gmt":"2025-10-08T07:34:48","slug":"trainingsplan-175-kurz-intervalle-von-team-iceland-3-000m","status":"publish","type":"post","link":"https:\/\/docswim.de\/2025\/10\/09\/trainingsplan-175-kurz-intervalle-von-team-iceland-3-000m\/","title":{"rendered":"Trainingsplan #175: Kurz-Intervalle von TEAM ICELAND , 3.000m"},"content":{"rendered":"<div id=\"docsw-3963050193\"><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><\/h4>\n<h4>Short-Intervals by TEAM ICELAND<\/h4>\n<p><strong>Punktuelle Schwerpunkte in der Hauptlage setzen<\/strong><\/p>\n<p>W\u00e4hrend eines unserer Schwimm-Camps auf Teneriffa konnten wir die Nationalmannschaft Islands auf der Nebenbahn erleben. Dabei ergab sich die Gelegenheit, mal etwas genauer auf den Trainingsplan zu schauen. Einer dieser Pl\u00e4ne schien eine gute Vorlage f\u00fcr eine Trainingseinheit zu sein, die zum einen die technische Komponente ausreichend ber\u00fccksichtigt, zugleich aber auch punktuelle Intensit\u00e4ten in wettkampf-relevanten Bereichen als wichtigen Baustein beinhaltet. Gedacht, getan.<\/p>\n<p>Die verh\u00e4ltnism\u00e4\u00dfig kurzen Intervalle geben die M\u00f6glichkeit, immer wieder physische und mentale Energie aufzubauen, um konzentriert an die einzelnen Aufgaben heranzugehen. So haben wir hier ein Ger\u00fcst, das sich auf der 25m-Bahn ebenso schwimmen l\u00e4sst wie auf der 50m-Bahn.<\/p>\n<p><strong>Stagnationszust\u00e4nde verhindern<\/strong><\/p>\n<p>Von der Planung kann dieses Programm sehr variabel eingesetzt werden und ist somit ein Ganzjahresplan, der immer wieder daf\u00fcr sorgt, technische und koordinative Stagnationszust\u00e4nde zu verhindern. Du kannst nat\u00fcrlich auch hier einzelnen Abschnitte etwas mehr Intensit\u00e4t verleihen und den Schnelligkeits-Aspekt st\u00e4rker gewichten.<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-12317 size-full aligncenter\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2024\/10\/Overload-Training-Bremsschirm-Shop.png\" alt=\"\" width=\"740\" height=\"225\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2024\/10\/Overload-Training-Bremsschirm-Shop.png 740w, https:\/\/docswim.de\/wp-content\/uploads\/2024\/10\/Overload-Training-Bremsschirm-Shop-300x91.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<p>Interessant ist auch die Overload-Variante (= erh\u00f6hte Widerst\u00e4nde; passende Artikel dazu im Shop &gt; klick auf das Motiv) im letzten Drittel des Trainings, um hier nochmals die Unterwasserphasen zu trainieren. Zum Training mit erh\u00f6hten Widerst\u00e4nden haben wir bereits &#8211; weil es doch recht spektakul\u00e4re Effekte geben kann &#8211; mehrere Artikel, Tipps und sogar Trainingspl\u00e4ne ver\u00f6ffentlicht. Hier einige Links:<\/p>\n<p><strong>Links zu wichtigen Artikeln des Overload-Prinzips<\/strong><\/p>\n<p><strong>Teil 1:<\/strong>\u00a0Overload-Training \u2013 Prinzipien und Wirkungsweise\u00a0<a href=\"https:\/\/docswim.de\/index.php\/2024\/10\/28\/tipp-151-spektakulaere-overload-trainingsmethode\/\" target=\"_blank\" rel=\"noopener\"><strong>&gt; KLICK<\/strong><\/a><\/p>\n<p><strong>Teil 2:<\/strong>\u00a0Spezifische Kr\u00e4ftigung durch zus\u00e4tzliche Widerst\u00e4nde (Overload)\u00a0<a href=\"https:\/\/docswim.de\/index.php\/2024\/11\/11\/tipp-153-krafttraining-im-wasser-mit-overload\/\" target=\"_blank\" rel=\"noopener\"><strong>&gt; KLICK<\/strong><\/a><\/p>\n<p><strong>Teil 3:<\/strong>\u00a0Technik-Training nach dem Overload-Prinzip\u00a0<a href=\"https:\/\/docswim.de\/index.php\/2024\/12\/02\/tipp-155-next-level-technik-training-mit-overload\/\" target=\"_blank\" rel=\"noopener\"><strong>&gt; KLICK<\/strong><\/a><\/p>\n<p>Insgesamt erm\u00f6glicht der Trainingsplan das Herausnehmen einzelner Serien in dein Trainingsprogramm. Lass dich inspirieren!<\/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<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>Unser Service: der kostenfreie Download<\/h4>\n<p><strong>Trainingsplan 175 als PDF-Download<\/strong> <strong>&gt; <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/10\/175-DOC-SWIM-TEAM-ICELAND-KurzIntervalle.pdf\" target=\"_blank\" rel=\"noopener\">175-DOC-SWIM-TEAM-ICELAND-KurzIntervalle<\/a><\/strong><\/p>\n<p>Und nun in die \u00dcbersicht von Trainingsplan 175 und in das Begleitvideo (unten) f\u00fcr weitere Tipps und Erl\u00e4uterungen.<\/p>\n<h4>Das Video zu Trainingsplan 175 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\/yL5bY6unjKQ?si=Z4TbD-psS3lxkwsL\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Trainingsplan 175 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><a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/08\/DOC-SWIM-Trainingsplan_Titel.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-13609\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/08\/DOC-SWIM-Trainingsplan_Titel.png\" alt=\"\" width=\"740\" height=\"139\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2025\/08\/DOC-SWIM-Trainingsplan_Titel.png 740w, https:\/\/docswim.de\/wp-content\/uploads\/2025\/08\/DOC-SWIM-Trainingsplan_Titel-300x56.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<table width=\"729\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"268\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"303\"><strong>TEAM ICELAND &#8211; Kurz-Intervalle<\/strong><\/td>\n<td width=\"87\"><strong>Nr.<\/strong><\/td>\n<td width=\"71\"><strong>175<\/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>300<\/td>\n<td><\/td>\n<td>Einschwimmen<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>20<\/td>\n<td>Arme-\/Beine-Wechsel mit Brett<\/td>\n<td>GA1<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>15m Beine &#8222;schnell&#8220; + 35m Kraul<\/td>\n<td>S<\/td>\n<td>300<\/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 &#8222;TECHNIK-SET&#8220;<\/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 style=\"text-align: center;\"><strong>4 Durchg\u00e4nge \u00e0 3&#215;50 Meter<\/strong><\/td>\n<td><\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>25m Wassergef\u00fchl-\u00dcbung + 25m Transfer<\/td>\n<td>T<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>25m Hauptlage Technik + 25m locker<\/td>\n<td>T<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>Hauptlage Technik-Fokus leicht progress.<\/td>\n<td>GA1-2<\/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 style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>HAUPTSERIE &#8222;ARME \/ BEINE&#8220;<\/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>2 Durchg\u00e4nge \u00e0 500m<\/strong><\/td>\n<td><\/td>\n<td>1000<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>Beinarbeit 25m Spurt + 25m locker<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>Armarbeit mit Pullbuoy\/ggf. Paddles<\/td>\n<td>GA2<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>20<\/td>\n<td>25m Del-Beine + 75m Kraul\/R\u00fccken<\/td>\n<td>ReKom<\/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 style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><strong>HAUPTSERIE &#8222;OVERLOAD&#8220;<\/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>3 Durchg\u00e4nge \u00e0 200m<\/strong><\/td>\n<td><\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>25m Spurt Overload + 25m locker<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>Ganze Lage &#8211; Technik-Transfer+Tempo<\/td>\n<td>GA2<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Locker schwimmen als aktive Pause<\/td>\n<td>ReKom<\/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 style=\"text-align: center;\"><\/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>3000<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: center;\"><strong>Informationen zu unseren Trainingsangeboten<\/strong><\/p>\n<p style=\"text-align: center;\">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=\"aligncenter\" 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-1001092471\" 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>Short-Intervals by TEAM ICELAND Punktuelle Schwerpunkte in der Hauptlage setzen W\u00e4hrend eines unserer Schwimm-Camps auf Teneriffa konnten wir die Nationalmannschaft<\/p>\n","protected":false},"author":1,"featured_media":13220,"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":[128,42,38,435,1433,24],"class_list":["post-13039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-ga2","tag-intervalle","tag-intervalltraining","tag-schwimmtraining","tag-team-iceland","tag-trainingsplan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - 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