{"id":1931,"date":"2018-01-15T09:23:19","date_gmt":"2018-01-15T08:23:19","guid":{"rendered":"http:\/\/docswim.de\/?p=1931"},"modified":"2023-11-28T11:23:24","modified_gmt":"2023-11-28T10:23:24","slug":"trainingsplan-28-gebrochene-serien-fuer-mehr-durchhaltevermoegen","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/01\/15\/trainingsplan-28-gebrochene-serien-fuer-mehr-durchhaltevermoegen\/","title":{"rendered":"Trainingsplan #28: GEBROCHENE SERIEN f\u00fcr mehr Durchhalteverm\u00f6gen, 3.300 Meter"},"content":{"rendered":"<h4><div id=\"docsw-456492556\"><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>Gebrochen und wieder zusammengesetzt: 400er, 200er und 100er<\/h4>\n<p><strong>Optimale Wettkampf-Simulation und -prognose<\/strong><\/p>\n<p>Der Begriff des gebrochenen Schwimmens ist kein gefl\u00fcgeltes Wort oder gar eine Metapher f\u00fcr den Grad der Anstrengung. Vielmehr handelt es sich um die gezielte Zerst\u00fcckelung einer Wettkampfdistanz in kleine Intervallstrecken.<\/p>\n<p>In dieser Einheit nehmen Sie die 400m-, 200m- und 100m-Strecke einmal in 50er-Intervallen auseinander, um diese Distanz mit einem guten Schnitt, d.h. im Bereich des \u00dcbergangs von GA1 zu GA2, zu absolvieren. Addieren Sie die Zeiten der Teilstrecken zu einer virtuellen Endzeit. Danach wagen Sie sich an die komplette Strecke und versuchen diese in den vorgegebenen Zeiten zu beenden. Diese Einheit hat einen aussagekr\u00e4ftigen Testcharakter und kann im Saisonverlauf mehrfach wiederholt werden.<\/p>\n<p>Und nebenbei entwickelt man sehr gezielt genau die F\u00e4higkeiten, die man im Rennen ben\u00f6tigt. Es soll aber auch den Anreiz geben, sich eigene Test- oder gebrochene Serien zu kreieren, um das eigene Training noch individueller zu gestalten.<\/p>\n<p>Eine weitere Erg\u00e4nzung ist das anschlie\u00dfende Schwimmen der Gesamtstrecke in gem\u00e4\u00dfigtem Tempo mit einer klaren Zeitvorgabe. Hier erh\u00e4lt man eine sehr interessante R\u00fcckmeldung \u00fcber die eigenen Pacing-F\u00e4higkeiten.<\/p>\n<p><strong>Download des Trainingsplan als PDF<\/strong> &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/01\/28-Doc-Swim-Trainingsplan-GebrocheneSerien-2.pdf\">28-Doc-Swim-Trainingsplan-GebrocheneSerien<\/a><\/p>\n<h4>Und hier ist der Clip mit weiteren Tipps und hilfreichen Erkl\u00e4rungen zum Plan &gt;&gt;&gt; KLICK!<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/EqVzFCJm22E?rel=0\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/h4>\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\"><\/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>28<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\"><strong>Inhalt\/Schwerpunkte:<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>Gebrochene Serien<\/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>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>300<\/td>\n<td><\/td>\n<td>Einschwimmen<\/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><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td>30<\/td>\n<td>pro Lage: 50m 1-armig + 50m T\u00fc +<\/td>\n<td><\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>50m ganze Lage auf Technik<\/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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>15m T\u00dc + 35m ganze Lage auf Technik dabei<\/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>die letzten 5 Meter Tempoerh\u00f6hung<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Bester Schnitt! In Kraul oder HSA<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Ziel: In der Addition die optimale 400m-<\/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>Zeit zu erzielen!<\/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>&gt;&gt; 2-4 Minuten Pause &lt;&lt;<\/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 oder HSA mit dem Ziel die virtuelle<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>400m-Zeit um nicht mehr als 40 Sek.<\/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>zu \u00fcberbieten<\/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>locker schwimmen als aktive Pause<\/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>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Bester Schnitt! In Kraul oder HSA<\/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>Ziel: In der Addition die optimale 200m-<\/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>Zeit zu erzielen!<\/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>&gt;&gt; 2-4 Minuten Pause &lt;&lt;<\/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>Kraul oder HSA mit dem Ziel die virtuelle<\/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>200m-Zeit um nicht mehr als 20 Sek.<\/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>zu \u00fcberbieten<\/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>locker schwimmen als aktive Pause<\/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>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Bester Schnitt! In Kraul oder HSA<\/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>Ziel: In der Addition die optimale 100m-<\/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>Zeit zu erzielen!<\/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>&gt;&gt; 2-4 Minuten Pause &lt;&lt;<\/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>Kraul oder HSA mit dem Ziel die virtuelle<\/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>100m-Zeit um nicht mehr als 7 Sek.<\/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>zu \u00fcberbieten<\/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 DOC SWIM<\/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>www.docswim.de<\/strong><\/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>Gesamtumfang (m)<\/td>\n<td><\/td>\n<td>3200<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.youtube.com\/c\/DOCSWIM\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2123 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/01\/Button-DocSwim-Youtube-3.png\" alt=\"\" width=\"729\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/01\/Button-DocSwim-Youtube-3.png 729w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/01\/Button-DocSwim-Youtube-3-300x37.png 300w\" sizes=\"auto, (max-width: 729px) 100vw, 729px\" \/><\/a><\/p>\n<div id=\"docsw-2075188567\" 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>Gebrochen und wieder zusammengesetzt: 400er, 200er und 100er Optimale Wettkampf-Simulation und -prognose Der Begriff des gebrochenen Schwimmens ist kein gefl\u00fcgeltes<\/p>\n","protected":false},"author":1,"featured_media":2127,"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":[234,20,405,146,23,24,19,423],"class_list":["post-1931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-gebrochene-serien","tag-schwimmen","tag-schwimmtest","tag-test","tag-training","tag-trainingsplan","tag-triathlon","tag-wettkampfsimulation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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