{"id":2190,"date":"2018-02-26T09:31:43","date_gmt":"2018-02-26T08:31:43","guid":{"rendered":"http:\/\/docswim.de\/?p=2190"},"modified":"2023-11-28T11:22:13","modified_gmt":"2023-11-28T10:22:13","slug":"trainingsplan-34-how-long-can-you-go-3-300-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/02\/26\/trainingsplan-34-how-long-can-you-go-3-300-meter\/","title":{"rendered":"Trainingsplan #34: HOW LONG CAN YOU GO?, 3.300 Meter"},"content":{"rendered":"<h4><div id=\"docsw-2467552021\"><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<p><strong>Eine ganz besondere Trainingseinheit!<\/strong><\/p>\n<p>In dieser Trainingseinheit der Woche m\u00f6chten wir Sie motivieren, einen Test zu schwimmen. Er dient dazu, Ihre Grundlagenausdauer, Ihr Tempogef\u00fchl und Ihre Erm\u00fcdungsresistenz zu entwickeln und zugleich Ihren Leistungsfortschritt \u00fcber Monate und Jahre hinweg zu dokumentieren. Neugierig geworden?<\/p>\n<p>Alles, was Sie ben\u00f6tigen, ist Ihre 100-Meter-Bestzeit bzw. ein Wert, der dieser Zeit bestm\u00f6glich entspricht. Addieren Sie nun 40 Sekunden hinzu und schon haben Sie Ihre feste Abgangszeit f\u00fcr den Start dieses Tests.<\/p>\n<p><strong>Beispiel:<\/strong> 100-Meter-Bestzeit 1.30 Minuten + 40 Sekunden = 2.10 Minuten Abgangszeit.<\/p>\n<p>(siehe auch Erkl\u00e4rung im Video)<\/p>\n<p>Dies bedeutet, dass Sie exakt 2.10 Minuten nach dem vorherigen Start das n\u00e4chste 100-Meter-Intervall starten. Schwimmen Sie 1.45 Minuten, haben Sie also 25 Sekunden Pause. Auf dieser Basis verk\u00fcrzen Sie nun die Pausen der weiteren S\u00e4tze um 5 Sekunden nach dem folgenden Muster. Die Intensit\u00e4t w\u00e4hlen am Anfang selber. Versuchen Sie so lange wie m\u00f6glich, die Pausen zu verringern. Liegen die Pausen nur noch unter 2 Sekunden, brechen Sie den Test ab und schlie\u00dfen ihn mit dem letzten 100-Meter-Intervall ab.<\/p>\n<p>Auch dieser Trainingsplan l\u00e4dt ein, eigene Variationen zu kreieren, um das Set noch individueller zu gestalten. So kann man die Pausen-Optionen ver\u00e4ndern, die Streckenl\u00e4ngen ebenfalls anpassen oder Tempoaufgaben stellen. Ein Set sollte aber zu Testzwecken standardisiert werden, um Ver\u00e4nderungen des Formzustands wie auch langfristige Formentwicklungen dokumentieren zu k\u00f6nnen. Test in dieser Art geh\u00f6ren regelm\u00e4\u00dfig in das Training!<\/p>\n<p><strong>Download des Trainingsplans #34 als PDF &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/02\/34-Trainingsplan-how-long-can-you-go.pdf\">34-Trainingsplan-how-long-can-you-go<\/a><\/strong><\/p>\n<h4>Der Clip mit Tipps und Erkl\u00e4rungen zum Plan:<\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/DK3MCbrEVUg?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>34<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">Inhalt\/Schwerpunkte:<\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>HOW LONG CAN YOU GO?<\/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>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>Kraul, Brust, R\u00fccken in bel. Aufteilung<\/td>\n<td>GA1<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>\u00dcbungen: Technik, Wassergef\u00fchl, Koord.<\/td>\n<td>GA1<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td><\/td>\n<td>Tempospiele jeweils 10m beliebige Stelle<\/td>\n<td>S<\/td>\n<td>300<\/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><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 style=\"text-align: center;\"><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>HOW LONG CAN YOU GO?<\/strong><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>Pause jeweils Pers\u00f6nliche Bestzeit (PB)+<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>\u00a0<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>die jeweilige Pause-Angabe<\/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>3<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>HSA, Pause: PB + 40 Sekunden<\/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>2 Minuten Serienpause<\/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><\/td>\n<td>HSA, Pause: PB + 35 Sekunden<\/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>2 Minuten Serienpause<\/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><\/td>\n<td>HSA, Pause: PB + 30 Sekunden<\/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>2 Minuten Serienpause<\/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><\/td>\n<td>HSA, Pause: PB + 25 Sekunden<\/td>\n<td>GA1-2<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>2 Minuten Serienpause<\/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><\/td>\n<td>HSA, Pause: PB + 20 Sekunden<\/td>\n<td>GA1-2<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>2 Minuten Serienpause<\/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><\/td>\n<td>HSA, Pause: PB + 15 Sekunden<\/td>\n<td>GA2<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong>4 Minuten Serienpause !!!<\/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>100<\/td>\n<td><\/td>\n<td>HSA voll!<\/td>\n<td>WSA<\/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><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>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><\/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>Ausschwimmen<\/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><\/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><strong>\u00a0<\/strong><\/td>\n<td><strong>3300<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/schwimm+camps\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-2922 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner.jpg\" alt=\"\" width=\"800\" height=\"247\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner.jpg 800w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner-300x93.jpg 300w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/DOC-SWIM-Schwimmcamps-Teneriffa-Banner-768x237.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<div id=\"docsw-252935167\" 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 = 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In dieser Trainingseinheit der Woche m\u00f6chten wir Sie motivieren, einen Test zu schwimmen. Er dient dazu,<\/p>\n","protected":false},"author":1,"featured_media":2321,"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":[38,20,24,349],"class_list":["post-2190","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-intervalltraining","tag-schwimmen","tag-trainingsplan","tag-trainingsprogramm"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #34: HOW LONG CAN YOU GO?, 3.300 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\/02\/26\/trainingsplan-34-how-long-can-you-go-3-300-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #34: HOW LONG CAN YOU GO?, 3.300 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Eine ganz besondere Trainingseinheit! 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