{"id":3794,"date":"2018-12-10T08:18:16","date_gmt":"2018-12-10T07:18:16","guid":{"rendered":"http:\/\/docswim.de\/?p=3794"},"modified":"2023-11-28T11:13:31","modified_gmt":"2023-11-28T10:13:31","slug":"trainingsplan-71-5x600-meter-wie-noch-nie-geschwommen-3-400-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2018\/12\/10\/trainingsplan-71-5x600-meter-wie-noch-nie-geschwommen-3-400-meter\/","title":{"rendered":"Trainingsplan #71: 5&#215;600 METER wie noch nie geschwommen, 3.400 Meter"},"content":{"rendered":"<h4><div id=\"docsw-3222966999\"><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><strong>Leicht gemerkt: 5&#215;600 Meter mit Pausenvariationen<\/strong><\/h4>\n<p><strong>Und doch mal etwas ganz Neues!<\/strong><\/p>\n<p>Lange Strecken oder sogar ein mehrere Kilometer langes Dauerschwimmen erfreut nicht jeden Schwimmer. Dabei k\u00f6nnen Sie eine Distanz von drei Kilometer auch variabel aufteilen.<\/p>\n<p>Wenn man n\u00e4mlich an der Pausenschraube dreht, k\u00f6nnen sich die Inhalte einer Trainingseinheit komplett \u00e4ndern. Einfach zu merkende Regel:<\/p>\n<p><strong>Pausen kurz = Intensit\u00e4t niedrig<\/strong><\/p>\n<p><strong>Pausen lang = Intensit\u00e4t hoch<\/strong><\/p>\n<p>Doch es gibt noch eine alternative Methode. Pausen zu variieren kann nochmals eine ganz neue Erfahrung darstellen. Wenn &#8211; wie in dieser Trainingseinheit der Fall &#8211; die Aufgabe darin besteht, jedes Intervall gleichm\u00e4\u00dfig schnell im GA1-Grundlagen-Tempo zu absolvieren, jedoch mit zunehmender Anzahl die Pausenl\u00e4nge reduziert wird. Dann stellt sich ein interessantes Gef\u00fchl dar, welches Auskunft gibt, inwieweit man sein Tempo z Beginn richtig gew\u00e4hlt hat. Und auf der anderen Seite f\u00fchlt sich GA1 pl\u00f6tzlich deutlich intensiver an. Eine ganz wichtige Trainingsma\u00dfnahme, um noch sicherer bei der Tempogestaltung zu werden.<\/p>\n<p>Diese Trainingseinheit ist ein must-do in der Trainingsplanung. Ob genau wie hier oder in der \u00dcbernahme einiger Anteile und dem Setzen eigener Schwerpunkte. Dieses Programm ist ein perfektes Ger\u00fcst f\u00fcr weitere Pl\u00e4ne \u00e4hnlicher Art!<\/p>\n<p>Lange Strecken im gleichm\u00e4\u00dfigen Tempo schulen den Organismus auf vielf\u00e4ltige Weise. Neben der Schwimm-\u00d6konomie, lockert sich die Muskulatur und auch die Stoffwechselprozesse werden optimiert. Das ist eine wichtige Grundlage f\u00fcr individuelle Spitzenleistungen.<\/p>\n<p>Die Variation der Pausenl\u00e4ngen ver\u00e4ndert die grunds\u00e4tzliche Zielrichtung der Trainingseinheit generell nicht, sondern f\u00f6rdert die Aufrechterhaltung der Konzentration w\u00e4hrend des \u00dcbungsprogramms. In diesem Fall ist das Ziel, die Geschwindigkeit konstant zu halten und \u00fcber das sukzessive Verk\u00fcrzen der Pausen den Stoffwechsel mit der Aufgabe zu konfrontieren, sich nur eine kurze Zeit auszuruhen und dennoch das Tempolevel auf einem gleichm\u00e4\u00dfigen Niveau zu halten. Starten Sie deshalb moderat in diese 3-Kilometer-Kernserie.<\/p>\n<p><span style=\"color: #ff0000;\"><strong>Der Trainingsplan #71 als PDF-Download<\/strong><\/span> &gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/12\/71-DOC-SWIM-GA1-EffektivBitte.pdf\">71-DOC-SWIM-GA1-EffektivBitte<\/a><\/p>\n<h4>Der Clip mit weiteren Tipps zum Thema<\/h4>\n<p>Einfach auf das Motiv klicken und schon startet der Clip mit weiteren Informationen zum Thema und zur Durchf\u00fchrung der Trainingseinheit. Viel Spa\u00df!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/aLuz3_uihGA\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/c\/DOCSWIM\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3736 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/11\/DOC-SWIM-Banner-Trainingsplan.jpg\" alt=\"\" width=\"760\" height=\"155\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2018\/11\/DOC-SWIM-Banner-Trainingsplan.jpg 760w, https:\/\/docswim.de\/wp-content\/uploads\/2018\/11\/DOC-SWIM-Banner-Trainingsplan-300x61.jpg 300w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><\/a><\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"218\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"227\"><strong>Einmal GA1 effektiv, bitte!<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>71<\/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><strong>12<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>50<\/strong><\/td>\n<td><\/td>\n<td>Nach jedem 3. 50m-Intervall Pause k\u00fcrzen<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>1.-3. = 40 Sekunden 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>4.-6. = 30 Sekunden 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>7.-9. = 20 Sekunden 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>10.-12. = 10 Sekunden 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>Tempo halten! Serienpause: 1 Minute<\/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><strong>6<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>100<\/strong><\/td>\n<td><\/td>\n<td>Nach jedem 2. Intervall die Pause k\u00fcrzen:<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>1.-2. = 40 Sekunden 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>3.-4. = 30 Sekunden 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>5.-6. = 20 Sekunden 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>Tempo halten! Serienpause: 1 Minute<\/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><strong>4<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>150<\/strong><\/td>\n<td><\/td>\n<td>Nach jedem Intervall die Pause k\u00fcrzen:<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Nach dem 1. = 40 Sekunden 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>Nach dem 2. = 30 Sekunden 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>Nach dem 3. = 20 Sekunden 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>Tempo halten! Serienpause: 1 Minute<\/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><strong>3<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>200<\/strong><\/td>\n<td><\/td>\n<td>Nach jedem Intervall die Pause k\u00fcrzen:<\/td>\n<td>GA1<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Nach dem 1. = 40 Sekunden 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>Nach dem 2. = 30 Sekunden 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>Tempo halten! Serienpause: 1 Minute<\/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><strong>2<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>300<\/strong><\/td>\n<td><\/td>\n<td>Nach dem 1. = 40 Sekunden Pause<\/td>\n<td>GA1<\/td>\n<td>600<\/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 style=\"text-align: center;\"><strong>EIN TRAININGSPLAN VON<\/strong><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><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><strong>1<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>200<\/strong><\/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>Gesamtumfang (m)<\/td>\n<td><\/td>\n<td>3400<\/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-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<div id=\"docsw-1952426235\" 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>Leicht gemerkt: 5&#215;600 Meter mit Pausenvariationen Und doch mal etwas ganz Neues! Lange Strecken oder sogar ein mehrere Kilometer langes<\/p>\n","protected":false},"author":1,"featured_media":3798,"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":[38,20,435,204,90,24,19],"class_list":["post-3794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-intervalltraining","tag-schwimmen","tag-schwimmtraining","tag-trainingseinheit","tag-trainingsmethodik","tag-trainingsplan","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #71: 5x600 METER wie noch nie geschwommen, 3.400 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\/12\/10\/trainingsplan-71-5x600-meter-wie-noch-nie-geschwommen-3-400-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #71: 5x600 METER wie noch nie geschwommen, 3.400 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Leicht gemerkt: 5&#215;600 Meter mit Pausenvariationen Und doch mal etwas ganz Neues! 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