{"id":1919,"date":"2018-01-01T10:30:37","date_gmt":"2018-01-01T09:30:37","guid":{"rendered":"http:\/\/docswim.de\/?p=1919"},"modified":"2023-11-28T11:23:47","modified_gmt":"2023-11-28T10:23:47","slug":"trainingsplan-26-speed-schnelligkeits-training-3-000-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/01\/01\/trainingsplan-26-speed-schnelligkeits-training-3-000-meter\/","title":{"rendered":"Trainingsplan #26: SPEED &#8211; SCHNELLIGKEITS-TRAINING, 3.000 Meter"},"content":{"rendered":"<h4><div id=\"docsw-3488575668\"><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><\/h4>\n<h4>High-Speed: Schneller schwimmen durch schnelleres Schwimmen<\/h4>\n<p>Haben Sie die \u00dcberschrift mehrfach lesen m\u00fcssen? H\u00f6rt sich zwar wie eine Binsenweisheit an, doch Schnelligkeit muss gezielt entwickelt werden. Und daf\u00fcr gibt es im Wasser nur eine Methode: das Kurzstreckentraining!<\/p>\n<p>Geringer Umfang, hohe Qualit\u00e4t! Das sind die Zutaten f\u00fcr ein konzentriertes Schnelligkeitstraining. Um ein maximales Tempo zu erreichen, sollten Sie die lockeren Abschnitte auch tats\u00e4chlich sehr locker absolvieren, um konzentriert in die Tempo-Aufgaben zu starten.<\/p>\n<p>Schnelligkeitstraining ist schlie\u00dflich in einem hohen Ma\u00dfe auch eine Konzentrationssache \u2013 Ihr Kopf schwimmt also aktiv mit. Denn nur wenn ihre motorischen Zentren im Gehirn die Informationen an die Muskulatur in der optimalen Frequenz abfeuern, kommt es zu den gewollten schnellen Kontraktionen m\u00f6glichst vieler Muskelfasern. Behalten Sie deshalb unbedingt die Ruhe in den Pausen und versuchen Sie sich dabei bestm\u00f6glich zu erholen.<\/p>\n<p>Zus\u00e4tzlicher Artikel: <a href=\"https:\/\/docswim.de\/index.php\/2017\/08\/02\/training-wer-sprinten-will-muss-erholt-sein\/\" target=\"_blank\" rel=\"noopener\">&#8222;Wer sprinten will muss erholt sein&#8220; &gt;&gt; hier klicken!<\/a><\/p>\n<p>Und zum Aspekt des <strong>Wassergef\u00fchls<\/strong> gibt es im Video einige interessante Tipps und Erkl\u00e4rungen. Klick dich rein!<\/p>\n<p><strong>Tipp:<\/strong> Versuchen Sie die einzelnen Sprint-Aufgaben mit einem Startkommando zu versehen, um auch die Reaktionsschnelligkeit und den \u00dcbergang von Start und Absto\u00df in die gesamte Lage zu trainieren. Die Pausen d\u00fcrfen auch gerne etwas l\u00e4nger sein als die angegebenen 30 Sek. und bis auf 60 Sekunden ausgedehnt werden!<\/p>\n<p><strong>Download des Trainingsplans als PDF-Dokument<\/strong> &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/01\/26-Trainingsplan-Schnelligkeit.pdf\">26-Trainingsplan-Schnelligkeit<\/a><\/p>\n<h4>Und hier das Video mit vielen Tipps zum Trainingsplan:<\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/13lNBRbXsEs?rel=0\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"5\" width=\"445\"><strong>Ein Trainingsplan von DOC SWIM<\/strong><\/td>\n<td width=\"65\">\n<table>\n<tbody>\n<tr>\n<td width=\"65\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>26<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">Inhalt\/Schwerpunkte:<\/td>\n<td><\/td>\n<td>Schnelligkeits-Training<\/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>Anzahl<\/td>\n<td><\/td>\n<td>Strecke(m)<\/td>\n<td>Pause(sek)<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>Arm-\/Beinarbeit und ganze Lage im<\/td>\n<td>GA1<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>beliebigen Wechsel<\/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>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>40-60<\/td>\n<td>Tempospiele: Grund-Tempo GA1 mit<\/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>7-10 Metern an beliebiger Stelle<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>15m Beinarbeit Spurt + 85m locker<\/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>beliebig ggf. Brett zwischen die Beine<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>25m Beinarbeit Spurt + 75m locker<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>beliebig ggf. Brett zwischen die Beine<\/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>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/td>\n<td>ReKom<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>15m Armarbeit Spurt + 85m locker<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>beliebig Bein-\/Armarbeit\/ganze Lage<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>25m Armarbeit Spurt + 75m locker<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>beliebig Bein-\/Armarbeit\/ganze Lage<\/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>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>15m ganze Lage (HSA) Spurt + 85m<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>locker schwimmen<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>25m ganze Lage (HSA) Spurt + 85m<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>locker schwimmen<\/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><\/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>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><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><\/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>3000<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div id=\"docsw-3305405458\" 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>High-Speed: Schneller schwimmen durch schnelleres Schwimmen Haben Sie die \u00dcberschrift mehrfach lesen m\u00fcssen? H\u00f6rt sich zwar wie eine Binsenweisheit an,<\/p>\n","protected":false},"author":1,"featured_media":2033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"no_sidebar_full_width","colormag_page_sidebar_layout":"right_sidebar","footnotes":""},"categories":[30],"tags":[275,39,415,20,23,24,349,19],"class_list":["post-1919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-grundschnelligkeit","tag-schnelligkeit","tag-schnelligkeitstraining","tag-schwimmen","tag-training","tag-trainingsplan","tag-trainingsprogramm","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #26: SPEED - SCHNELLIGKEITS-TRAINING, 3.000 Meter - 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\/2018\/01\/01\/trainingsplan-26-speed-schnelligkeits-training-3-000-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #26: SPEED - SCHNELLIGKEITS-TRAINING, 3.000 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"High-Speed: Schneller schwimmen durch schnelleres Schwimmen Haben Sie die \u00dcberschrift mehrfach lesen m\u00fcssen? 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