{"id":3182,"date":"2018-09-17T09:39:59","date_gmt":"2018-09-17T07:39:59","guid":{"rendered":"http:\/\/docswim.de\/?p=3182"},"modified":"2023-11-28T11:15:30","modified_gmt":"2023-11-28T10:15:30","slug":"trainingsplan-61-hoch-intensiver-1-500m-pausenkiller-1-500-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/09\/17\/trainingsplan-61-hoch-intensiver-1-500m-pausenkiller-1-500-meter\/","title":{"rendered":"Trainingsplan #61: Hoch-Intensiver 1.500m-Pausenkiller, 1.500 Meter"},"content":{"rendered":"<h4><div id=\"docsw-3788048771\"><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>Der effektive Kurzplan<\/h4>\n<p><strong>Schwimmtraining mal kurz &amp; effektiv\u00a0<\/strong><\/p>\n<p>Kaum Zeit, auf Reisen oder eingeschr\u00e4nkte Trainingszeiten? Kein Grund zur Verzweiflung. Sie k\u00f6nnen auch mit einem Trainingsprogramm, das Sie in weniger als einer Stunde absolvieren, echte Trainingsreize setzen.<\/p>\n<p>Im Idealfall w\u00e4rmen Sie sich bereits am Beckenrand auf, um relativ schnell in die h\u00f6heren Intensit\u00e4ten einzusteigen. Dabei darf sich ruhig ein Schwei\u00dffilm auf Ihrer Stirn zeigen. Wollen Sie noch etwas mehr Pfeffer in die Wasser-Einheit bringen, so ziehen Sie sich eine Widerstands- oder kurze Laufhose an, um noch kraftbetonter agieren zu m\u00fcssen.<\/p>\n<p>Auch der Einsatz von Paddles und\/oder Kurzflossen ist ein passendes Instrument, um diese Einheit individuell anzupassen oder als alternative Version f\u00fcr sp\u00e4tere Eins\u00e4tze zu planen.<\/p>\n<p>Vom Grundsatz her sollte die Frage &#8222;Was trainiere ich am besten, wenn ich wenig Zeit zur Verf\u00fcgung habe?&#8220; ganz eindeutig beantwortet werden. Da Sie f\u00fcr eine wirkungsvolle Grundlagenausdauer-Einheit deutlich mehr Zeit ben\u00f6tigen, bietet sich f\u00fcr einen effektiven Trainingsreiz nur die Variante an, die Intensit\u00e4ten richtig hoch zu ziehen.<\/p>\n<p>Viele Tipps zur konsequenten Trainingsplanung (auch im Video thematisiert)<\/p>\n<p>hier im Artikel KLICK\u00a0<a href=\"https:\/\/docswim.de\/index.php\/2017\/07\/01\/training-konsequent-handeln-mit-der-e-formel\/\" target=\"_blank\" rel=\"noopener\"><strong>&gt;&gt; &#8222;Konsequent handeln mit der E-Formel&#8220;<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/schwimm+camps\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3421 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/09\/Schwimmcamp-Teaser-Pool.jpg\" alt=\"\" width=\"800\" height=\"252\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/09\/Schwimmcamp-Teaser-Pool.jpg 800w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/09\/Schwimmcamp-Teaser-Pool-300x95.jpg 300w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/09\/Schwimmcamp-Teaser-Pool-768x242.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Deshalb gilt es, nach dem Einschwimmen unmittelbar in die Intensit\u00e4ten zu gehen, um einen guten Kilometer mit vollem Einsatz zu schwimmen. Nutzen Sie dabei die ruhigen ReKom-Momente des lockeren Schwimmens, um sich kurzfristig zu erholen. Da sichert die hohen Tempospitzen in den drei Intervall-Serien.<\/p>\n<p>Diese Einheit eignet sich, um &#8211; wie bereits angedeutet &#8211; mit verschiedenen Hilfsmitteln zu agieren oder auch mal die Lagen zu wechseln. Somit sind Sie auch in diesem Fall aufgefordert, das Programm nach eigenen Vorstellungen zu adaptieren und aus einer Vorlage gleich noch ein paar Varianten zu erstellen.<\/p>\n<p>Dieses Trainingsprogramm eignet sich f\u00fcr alle Alters- und Leistungsklassen, sowie f\u00fcr Schwimmer im Pool und Freiwasser und nat\u00fcrlich auch f\u00fcr Triathleten.<\/p>\n<p><strong>Tipp:<\/strong> Sollten Sie am Beckenrand ausreichend Zeit haben, w\u00e4rmen Sie sich gut auf oder absolvieren Sie ein kurzes Zugseil-Training, z.B. mit 5&#215;15 Z\u00fcgen in hoher Geschwindigkeit. Auch ein paar Streckspr\u00fcnge, kurze Stabilit\u00e4ts\u00fcbungen und Liegest\u00fctze k\u00f6nnen Sie in den optimalen Trainingszustand versetzen. Und das hei\u00dft es nur noch. Vollgas und viel Spa\u00df!<\/p>\n<p><strong>Trainingsplan #61 als PDF-Download<\/strong> &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/09\/61-DOC-SWIM-HITPausenkiller.pdf\">61-DOC-SWIM-HITPausenkiller<\/a><\/p>\n<h4>Der Clip mit Tipps zum Plan und zum E-Prinzip<\/h4>\n<p>Hier erf\u00e4hrst du noch mehr zum Training nach dem E-Prinzip. Eine hilfreiche St\u00fctze f\u00fcr das eigene Training, besonders dann wenn er schnell gehen muss oder man nicht so recht wei\u00df, wie es um die Form bestellt ist. Dann hilft dieses Ger\u00fcst vor Fehlentscheidungen im Training (kann auch Trainern helfen)!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/9jS8a0BMmXg?rel=0\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2953 alignleft\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Header.png\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Header.png 728w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Header-300x37.png 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"218\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"227\"><strong>Hoch-Intensiver Pausenkiller<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>61<\/strong><\/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>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>Jeweils 1.-3. und 4.-6.:<\/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>15m Spurt + 35m locker<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>25m Spurt + 25m locker<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>35m Spurt + 15m locker<\/td>\n<td>S\/WA<\/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>20-30<\/td>\n<td>50m GA2 &#8211; 10 Sek. Pause<\/td>\n<td>GA2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>25m all-out + 25m locker<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>10m Beine Unterwasser + 15m schnell +<\/td>\n<td>S\/GA2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>10m locker + 15m Endbeschleunigung<\/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>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>1500<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-2973 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Schwimmcamps.png\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Schwimmcamps.png 728w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/06\/Banner-Trainingsplan-Schwimmcamps-300x37.png 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<div id=\"docsw-843883001\" 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>Der effektive Kurzplan Schwimmtraining mal kurz &amp; effektiv\u00a0 Kaum Zeit, auf Reisen oder eingeschr\u00e4nkte Trainingszeiten? Kein Grund zur Verzweiflung. Sie<\/p>\n","protected":false},"author":1,"featured_media":3314,"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":[213,228,371,267,466,20,435,23,90,24,349],"class_list":["post-3182","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-e","tag-hiit","tag-hit","tag-kurzprogramm","tag-prinzip","tag-schwimmen","tag-schwimmtraining","tag-training","tag-trainingsmethodik","tag-trainingsplan","tag-trainingsprogramm"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #61: Hoch-Intensiver 1.500m-Pausenkiller, 1.500 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\/09\/17\/trainingsplan-61-hoch-intensiver-1-500m-pausenkiller-1-500-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #61: Hoch-Intensiver 1.500m-Pausenkiller, 1.500 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Der effektive Kurzplan Schwimmtraining mal kurz &amp; effektiv\u00a0 Kaum Zeit, auf Reisen oder eingeschr\u00e4nkte Trainingszeiten? 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