{"id":2785,"date":"2018-06-04T09:19:06","date_gmt":"2018-06-04T07:19:06","guid":{"rendered":"http:\/\/docswim.de\/?p=2785"},"modified":"2023-11-28T11:18:37","modified_gmt":"2023-11-28T10:18:37","slug":"trainingsplan-48-schnell-ausdauernd-kompatibel-trainieren-3-000-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/06\/04\/trainingsplan-48-schnell-ausdauernd-kompatibel-trainieren-3-000-meter\/","title":{"rendered":"Trainingsplan #48: SUPER-MIX Schnelligkeit + Ausdauer, 3.000 Meter"},"content":{"rendered":"<h4><div id=\"docsw-4082023272\"><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>Kompatibler Mix: Schnell und ausdauernd<\/h4>\n<p><strong>Das Prinzip kompatibler Trainingsmethoden gezielt einsetzen<\/strong><\/p>\n<p>Es gibt Trainingsinhalte, die man in einer Einheit kombinieren kann, ohne dass sie sich in ihrer Wirkung negativ beeinflussen. Dabei gilt es, die richtige Reihenfolge einzuhalten. Schnelligkeit vor Ausdauer ist dabei ein passender Mix f\u00fcr die Trainingseinheit der Woche.<\/p>\n<p>Kompatible Trainingsmethoden sind gemeint, wenn es darum geht, in knappe Zeitfenster das Optimum an Trainingsinhalten zu packen. Dabei sollte es, die richtige Reihenfolge vorausgesetzt, sogar m\u00f6glich sein, besonders auch den zweiten Hauptteil so zu strukturieren, dass er von der Voraktivierung profitiert und somit auf einem besseren Niveau absolviert werden kann. F\u00fcr das Training der Grundlagenausdauer kann deshalb immer empfohlen werden, eine kurze Hauptserie 1 vorzuschalten, um die Aktivierung eines gr\u00f6\u00dferen Muskelfaserpools anzusteuern. Damit gewinnt das Training an Effektivit\u00e4t.<\/p>\n<p><strong>Kombinationen aus Schnelligkeit und weiteren Trainingsinhalten als Beispiel:<\/strong><\/p>\n<p><strong>Hauptteil 1\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Hauptteil 2<\/strong><\/p>\n<p>Schnelligkeit\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 ReKom &#8211; regenerativ<\/p>\n<p>Schnelligkeit \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 GA1 &#8211; Grundlagenausdauer<\/p>\n<p>Schnelligkeit \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 GA 1-2 \/ GA2 &#8211; intensive Grundlagenausdauer<\/p>\n<p>Schnelligkeit \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 SA &#8211; Schnelligkeitsausdauer<\/p>\n<p>Schnelligkeit \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 WA &#8211; Wettkampf-spezifische Ausdauer<\/p>\n<p>Weitere Kombinationen folgen in einem separaten Artikel!<\/p>\n<p>Das 6&#215;50 Meter MiniMax-Schwimmen dient dazu, betont auf Druck und damit auf Technik zu schwimmen. Addieren Sie Ihre 50m-Zeit zur Anzahl der ben\u00f6tigten Z\u00fcge und versuchen Sie, diesen Wert \u00fcber die Serie, aber auch \u00fcber die kommenden Wochen hinweg, zu verbessern.<\/p>\n<p>Im Grundlagentraining hei\u00dft es auch hier, gerne eigene Kombinationen zu w\u00e4hlen, um die Schwerpunkte noch individueller zu gestalten!<\/p>\n<p><strong>Der Trainingsplan als Download per PDF &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/48-DOC-SWIM-KompatiblerMix-S-GA-1.pdf\">48-DOC-SWIM-KompatiblerMix-S-GA<\/a><\/strong><\/p>\n<h4>Das Video zum Plan mit Tipps und Erkl\u00e4rungen:<\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/9YRq7T2h8pg?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\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/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><strong>48<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">Inhalt\/Schwerpunkte:<\/td>\n<td><\/td>\n<td><strong>Kompatibler Mix: Sprint + Ausdauer<\/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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>25m Beine + 25m ganze Lage + 25m<\/td>\n<td>GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Technische \u00dcbung + 25m 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>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Mini-Max, bevorzugt in Kraul<\/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>Optimum aus Zeit + Zugzahl erzeugen<\/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>Schnelligkeits-Serie<\/strong><\/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<\/td>\n<td>Tempospiele: 15m Wasserstart + 35m<\/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>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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>60<\/td>\n<td>25m Spurt mit Zeitnahme + 75m locker<\/td>\n<td>S<\/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>4<\/td>\n<td>x<\/td>\n<td>300<\/td>\n<td>40-60<\/td>\n<td><strong>Grundlagen-Ausdauer-Serie:<\/strong><\/td>\n<td>GA1<\/td>\n<td>1200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>1. Jeweils 75m Kraul + 25m andere 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>2. Lagen in beliebiger Aufteilung<\/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>3. Kraul mit Schwimmerschnorchel<\/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>4. 50m Kraul + 50m Hauptlage<\/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><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/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><strong>3000<\/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-72588234\" 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>Kompatibler Mix: Schnell und ausdauernd Das Prinzip kompatibler Trainingsmethoden gezielt einsetzen Es gibt Trainingsinhalte, die man in einer Einheit kombinieren<\/p>\n","protected":false},"author":1,"featured_media":2885,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"no_sidebar_full_width","colormag_page_sidebar_layout":"right_sidebar","footnotes":""},"categories":[30],"tags":[127,510,39,20,435,24,19],"class_list":["post-2785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-ga1","tag-kompatible-trainingsmethoden","tag-schnelligkeit","tag-schwimmen","tag-schwimmtraining","tag-trainingsplan","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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