{"id":3874,"date":"2019-01-14T08:49:45","date_gmt":"2019-01-14T07:49:45","guid":{"rendered":"http:\/\/docswim.de\/?p=3874"},"modified":"2023-11-28T11:12:54","modified_gmt":"2023-11-28T10:12:54","slug":"trainingsplan-74-dynamische-renngestaltung-verbessern-3-400-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2019\/01\/14\/trainingsplan-74-dynamische-renngestaltung-verbessern-3-400-meter\/","title":{"rendered":"Trainingsplan #74: Dynamische Renngestaltung verbessern, 3.400 Meter"},"content":{"rendered":"<h4><div id=\"docsw-1742466337\"><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>Steigerungen f\u00fcr eine dynamische Renngestaltung<\/h4>\n<p><strong>Effektive Wechselspiele<\/strong><\/p>\n<p>Wechselnde Belastungen, die sich in ihrer Wirkung nicht entgegen stehen sondern im besten Falle erg\u00e4nzen, sind das passende Instrument, um sich als Schwimmer komplett auszubilden. Im Falle unserer Trainingseinheit der Woche bestehen diese Wechselwirkungen aus der Entwicklung einer dynamischen Anfangsphase und einer endspurtstarken Endphase eines Rennens.<\/p>\n<p>Zur Entwicklung dieser F\u00e4higkeiten, werden unterschiedliche Tempoaufgaben innerhalb der zwei Haupt-Intervallserien platziert. Achten Sie vor allem auf den exakten Tempo- und Intensit\u00e4tswechsel, um die gew\u00fcnschten Stoffwechsel- und Belastungsbereiche auch zielgerichtet anzusteuern.<\/p>\n<p>Schwimmen Sie deshalb die lockeren und gleichm\u00e4\u00dfigen GA1-Anteile auch wirklich sehr ruhig und lassen Sie sich nicht in Versuch bringen, das Tempo hoch zu halten. Je punktueller der Intensit\u00e4tswechsel vorgenommen wird, desto mehr profitieren Sie davon. Nicht nur der Stoffwechsel, besonders auch die schnelle Aktivierung der Muskelfasern sowie deren koordinative Abstimmung, profitieren von dieser Trainingseinheit. Damit werden Sie noch variabler in Ihren M\u00f6glichkeiten.<\/p>\n<p>Diese Trainingseinheit bringt Sie zielgerichtet auf den Weg zu neuen pers\u00f6nlichen Bestzeiten!<\/p>\n<p><strong><span style=\"color: #ff0000;\">Der Trainingsplan #74 als PDF-Download<\/span><\/strong> &gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/01\/74-DOC-SWIM-DynamischeRenngestaltung.pdf\">74-DOC-SWIM-DynamischeRenngestaltung<\/a><\/p>\n<h4>Das Video mit vielen Tipps zum Plan<\/h4>\n<p>Im Video zum Trainingsplan sprechen wir \u00fcber die wichtigen Aspekte der Aufteilung von Intensit\u00e4ten und den Hintergr\u00fcnden zur optimalen Durchf\u00fchrung dieser Trainingseinheit. Au\u00dferdem zeigen wir einen knackigen und kurzen Kr\u00e4ftigungszirkel mit Zugseil-Training, Liegest\u00fctz und Klimmzug. Einfach auf das Motiv hier unten klicken und schon startet das Video.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/py7ENVWuIEk\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3736\" 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\" \/><\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"218\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"227\"><strong>Dynamische Renngestaltung<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>74<\/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>GA1<\/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>Je 2x50m: Kraul \/ alles au\u00dfer Kraul \/<\/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>T\u00dc beliebig \/ Wassergef\u00fchl-\u00dcbung<\/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>50<\/td>\n<td>20<\/td>\n<td>15m Delfin-Kicks in R\u00fcckenlage sehr<\/td>\n<td>S<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>dynamisch + 35m beliebig<\/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>20<\/td>\n<td>25m Beine-Sprint + 75m Arme locker<\/td>\n<td>S\/GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>mit Brett zwischen den Beinen<\/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>Locker schwimmen<\/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><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><strong>8<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>100<\/strong><\/td>\n<td>30<\/td>\n<td><strong>Dynamische Steigerungen \u00e1 je 2x100m:<\/strong><\/td>\n<td>S+GA1<\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>1.+2. = 15m Spurt + 85m Locker \/ GA1<\/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. = 25m Spurt + 75m Locker \/ GA1<\/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. = 35m Spurt + 65m Locker \/ GA1<\/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.+8. = 50m Spurt + 50m Locker \/ GA1<\/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>Locker schwimmen<\/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><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><strong>8<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>100<\/strong><\/td>\n<td>30<\/td>\n<td><strong>Dynamische Steigerungen \u00e1 je 2x100m:<\/strong><\/td>\n<td>GA1+S<\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>1.+2. = 85m GA1 + 15m Spurt<\/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. = 75m GA1 + 25m Spurt<\/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. = 65m GA1 + 35m Spurt<\/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.+8. = 50m GA1 + 50m Spurt<\/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><\/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>3400<\/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-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, 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besten<\/p>\n","protected":false},"author":1,"featured_media":3966,"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":[524,486,84,20,435,23,90,24,19,282],"class_list":["post-3874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-holger-luening","tag-renntaktik","tag-schneller-schwimmen","tag-schwimmen","tag-schwimmtraining","tag-training","tag-trainingsmethodik","tag-trainingsplan","tag-triathlon","tag-zugseil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #74: Dynamische Renngestaltung verbessern, 3.400 Meter - DOC SWIM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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