{"id":3358,"date":"2018-10-22T09:59:28","date_gmt":"2018-10-22T07:59:28","guid":{"rendered":"http:\/\/docswim.de\/?p=3358"},"modified":"2023-11-28T11:14:55","modified_gmt":"2023-11-28T10:14:55","slug":"trainingsplan-64-wettkampf-spezifische-ausdauer-5x200m-3-000-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/10\/22\/trainingsplan-64-wettkampf-spezifische-ausdauer-5x200m-3-000-meter\/","title":{"rendered":"Trainingsplan #64: Wettkampf-Spezifische Ausdauer 5x200m, 3.000 Meter"},"content":{"rendered":"<h4><div id=\"docsw-392822730\"><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>Wettkampf-Simulation mal 5<\/h4>\n<p><strong>Spezifische Rennh\u00e4rte erlangen f\u00fcr Schwimmen und Triathlon<\/strong><\/p>\n<p>Training der wettkampfspezifischen Ausdauer. Der Hauptteil richtet sich vor allem an SchwimmerInnen, deren Hauptstrecke 200m oder l\u00e4nger ist. Doch auch f\u00fcr die Kurzstreckenschwimmer kann sich hier ein sehr interessanter Trainingsreiz f\u00fcr die Verbesserung des Endspurt-Verhaltens einstellen.<\/p>\n<p>Auch f\u00fcr Freiwasserschwimmer und Triathleten ist diese Trainingseinheit ein Schl\u00fcssel, um die unterschiedlichen Intensit\u00e4ten im Rennen ad\u00e4quat verarbeiten zu k\u00f6nnen und insbesondere die verh\u00e4ltnism\u00e4\u00dfig schnelle Startphase noch besser verkraften zu k\u00f6nnen. Dieses Training bef\u00e4higt den Organismus, die Enzymt\u00e4tigkeiten hinsichtlich des Laktatabbaus, zu verbessern.<\/p>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/\" 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>Versuchen die Hauptserie mit einem optimalen Schnitt zu absolvieren. Ermitteln Sie die Durchschnittszeit, um diese Serie als Testserie zu einem sp\u00e4teren Saisonzeitpunkt zur \u00dcberpr\u00fcfung Ihrer Leistungsentwicklung zu wiederholen. Wichtig ist es, das lockere Schwimmen in den 4 Minuten langen Pause auch tats\u00e4chlich sehr, sehr locker durchzuf\u00fchren.<\/p>\n<p>Eine aktive Pause, und der damit erhaltene Blutdurchfluss in den Leistungsorganen, ist der passiven Pause immer vorzuziehen! Nur so gelingt es, die Stoffwechselendprodukte abzutransportieren und frische Energie, d.h. N\u00e4hrstoffe etc., &#8222;anzuliefern&#8220;.<\/p>\n<p>Im Idealfall gehen Sie ausgeruht in diese Trainingseinheit, um m\u00f6glichst alle 200er auf bestm\u00f6glichen Niveau zu absolvieren. Taktieren Sie nicht! Wenn der vierte oder f\u00fcnfte 200er nicht mehr so laufen wie zuvor, haben Sie die Gewissheit, Ihre M\u00f6glichkeiten ausgesch\u00f6pft zu haben. Darum geht es!<\/p>\n<p>Trainieren Sie am Folgetag sehr locker und\/oder planen Sie regenerative Ma\u00dfnahmen ein. So kann eine Massage, ein Saunagang oder auch eine leichte Radtour die Regeneration enorm beschleunigen.<\/p>\n<p>Und nicht vergessen: f\u00fchren Sie Buch \u00fcber die erzielten Ergebnisse! Viel Spa\u00df!<\/p>\n<p><strong>Download von Trainingsplan #64 bei DOC SWIM<\/strong> &gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/10\/64-Trainingsplan-DOC-SWIM-WettkampfspezAusdauer-1.pdf\">64-Trainingsplan-DOC-SWIM-WettkampfspezAusdauer<\/a><\/p>\n<h4>Das Video mit vielen Tipps zum Thema<\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/e0lFQrb0Vaw\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<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<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"218\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"227\"><strong>Wettkampf-spezifische Ausdauer<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>64<\/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>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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20<\/td>\n<td>Lagen-Wechsel, alle 25m die Lage<\/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>wechseln, beliebige Reihenfolge<\/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>40-60<\/td>\n<td>15m Spurt mit Freiwasser-Start + 70m<\/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>locker + 15m Anschlag-Sprint<\/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>HAUPTSERIE<\/strong><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td>240<\/td>\n<td>Hauptlage<\/td>\n<td>WSA<\/td>\n<td>1000<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>zwischen den Intervallen<\/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>locker schwimmen als aktive Pause<\/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>(= in der Summe ca. 300m 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><\/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>beliebig<\/td>\n<td>Lockere Atem- oder Tauch\u00fcbungen<\/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><\/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>300<\/td>\n<td><\/td>\n<td>Ausschwimmen<\/td>\n<td>ReKom<\/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><\/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\/\" 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-1632035155\" 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>Wettkampf-Simulation mal 5 Spezifische Rennh\u00e4rte erlangen f\u00fcr Schwimmen und Triathlon Training der wettkampfspezifischen Ausdauer. Der Hauptteil richtet sich vor allem<\/p>\n","protected":false},"author":1,"featured_media":3774,"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":[487,114,128,556,20,23,90,24,19,558,557],"class_list":["post-3358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-ausdauer","tag-freiwasser","tag-ga2","tag-rennhaerte","tag-schwimmen","tag-training","tag-trainingsmethodik","tag-trainingsplan","tag-triathlon","tag-wettkampfspezifisch","tag-wsa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #64: Wettkampf-Spezifische Ausdauer 5x200m, 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\/10\/22\/trainingsplan-64-wettkampf-spezifische-ausdauer-5x200m-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 #64: Wettkampf-Spezifische Ausdauer 5x200m, 3.000 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Wettkampf-Simulation mal 5 Spezifische Rennh\u00e4rte erlangen f\u00fcr Schwimmen und Triathlon Training der wettkampfspezifischen Ausdauer. 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