{"id":4123,"date":"2019-03-11T08:24:35","date_gmt":"2019-03-11T07:24:35","guid":{"rendered":"http:\/\/docswim.de\/?p=4123"},"modified":"2023-11-28T11:11:15","modified_gmt":"2023-11-28T10:11:15","slug":"trainingsplan-82-wasserlage-verbessern-mit-beine-drills-3-000-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2019\/03\/11\/trainingsplan-82-wasserlage-verbessern-mit-beine-drills-3-000-meter\/","title":{"rendered":"Trainingsplan #82: WASSERLAGE verbessern mit BEINE-DRILLS, 3.000 Meter"},"content":{"rendered":"<h4><div id=\"docsw-1725698766\"><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>Tuning f\u00fcr die Wasserlage<\/h4>\n<p><strong>Weniger Widerst\u00e4nde = schneller schwimmen<\/strong><\/p>\n<p>\u00dcberall dort, wo es um Geschwindigkeit geht, geht es zwangsl\u00e4ufig auch um Widerst\u00e4nde. Sei es im Automobilbereich, in der Aerodynamik und nat\u00fcrlich auch im Sport. Das wissen vor allem diejenigen, die schon viel Geld f\u00fcr das Tuning Ihrer Aerodynamik im Bereich des Zeitrades investiert haben. Mit dem Ziel, Wattwerte im einstelligen Bereich zu verbessern.<\/p>\n<p>Sprechen wir \u00fcber die Widerst\u00e4nde im Schwimmen, kann man sicherlich mit ein paar Anpassungen analog zum Radfahren Wattwerte im Bereich um 30-40 einsparen (als Metapher, denn errechnen l\u00e4sst sich das nat\u00fcrlich nicht). Die Chancen sind deshalb enorm, wenn es um die Verbesserung der Wasserlage geht. Denn sie ist es schlie\u00dflich, die den Schwimmer weit nach oben an die Wasseroberfl\u00e4che bringt und dabei die Stirnfl\u00e4che m\u00f6glichst gering h\u00e4lt. Eine gro\u00dfe Aufgabe, zugegeben, doch auch mit vielen M\u00f6glichkeiten, das Tempo ohne gro\u00dfe Umwege nach oben hin zu korrigieren.<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/b%C3%BCcher-dvds\/b%C3%BCcher\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4259 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/banner-schnellerschwimmen-728x90-1.jpg\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/banner-schnellerschwimmen-728x90-1.jpg 728w, https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/banner-schnellerschwimmen-728x90-1-300x37.jpg 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<h4>Aktive Beinarbeit bringt Stabilit\u00e4t<\/h4>\n<p>Eine wesentliche Stellschraube ist das Training der Beinarbeit. In diesem Falle aber gar nicht unbedingt, um die Qualit\u00e4t der Beinarbeit an sich zu verbessern. Vielmehr hat das explosive Training der Beinarbeit einen ganz anderen Effekt, der untersch\u00e4tzt wird.<\/p>\n<p>Wie im Video auch dargestellt, hilft eine ganz einfache \u00dcbung. Klatschen Sie einmal ganz entspannt in die H\u00e4nde und klatschen Sie ein weiteres Mal mit einer hohen Frequenz die Handinnenfl\u00e4chen zusammen. Was bemerken Sie? Richtig, je h\u00f6her die Frequenz desto stabiler wird der Rumpf. Schnelle Bewegungen erzeugen unweigerlich eine hohe K\u00f6rperspannung! Und das ist die gro\u00dfe Qualit\u00e4t kurzer Eins\u00e4tze der Beinarbeit. Sie werden stabiler.<\/p>\n<p>Und wie oben erkannt bedeutet Stabilit\u00e4t auch geringere Widerstandswerte. Somit erf\u00fcllt diese Trainingseinheit gleich mehrere Zwecke. Wechseln Sie auch im Training immer wieder einmal auf kurze Beinarbeit-Aktivierungen, das hilft auch gerade zu Beginn eines jeden (!) Trainings, den Rumpf zu aktivieren und damit zu stabilisieren. Probieren Sie es aus!<\/p>\n<p>Land\u00fcbungen k\u00f6nnen das Trainingsprogramm erg\u00e4nzen:<\/p>\n<p><a href=\"https:\/\/docswim.de\/index.php\/2017\/09\/22\/optimale-wasserlage-effektive-landuebungen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">Klicken Sie sich hier zu einem erg\u00e4nzenden Artikel &#8222;Rumpf\u00fcbungen an Land&#8220;<\/span><\/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-4262 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/Banner-Doc-SWIM-Teneriffa-728.jpg\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/Banner-Doc-SWIM-Teneriffa-728.jpg 728w, https:\/\/docswim.de\/wp-content\/uploads\/2019\/02\/Banner-Doc-SWIM-Teneriffa-728-300x37.jpg 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<p>Variationen k\u00f6nnen \u00fcbrigens auch mit Flossen geschwommen werden. Der Effekt auf den Rumpf ist mindestens genauso gut. Schwimmen Sie aber auch hier echte Sprints und lassen Sie sich nicht zu langen ausufernden Bewegungen verf\u00fchren. Der kurze Druck ist, der Ihnen Stabilit\u00e4t bringt.<\/p>\n<p>Dieses Programm, oder zumindest Teile daraus, sollten zu einer echten Trainingsroutine (im positiven Sinne) werden. Denn Stabilit\u00e4t ist die Grundvoraussetzung f\u00fcr schnelles Schwimmen.<\/p>\n<p>Der Download von Trainingsplan #82 als PDF <span style=\"color: #ff0000;\"><strong>&gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/03\/82-DOC-SWIM-BeineDrillsWasserlage.pdf\">82-DOC-SWIM-BeineDrillsWasserlage<\/a><\/strong><\/span><\/p>\n<h4>Das Video mit Tipps zum Plan<\/h4>\n<p>Im Video zeigen wir eine sehr effektive Feedback-Methode, wie man ganz schell feststellen kann, ob es Unregelm\u00e4\u00dfigkeiten im Vortrieb oder der Wasserlage gibt. Alles was man dazu ben\u00f6tigt, ist ein ausgedienter Fahrrad-Schlauch. Einfach auf das Motiv hier unten klicken und schon startet der Clip. Viel Spa\u00df!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/tz10PMFrf2A\" 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>Beine-Drills f\u00fcr die Wasserlage<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>82<\/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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30-45<\/td>\n<td>25m Kraul Zeitlupe + 25m 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>25m HSA Faust + 25m Kraul<\/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>30-45<\/td>\n<td>15m HSA Beine + 20m locker + 15m Spurt<\/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><\/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>Jeweils: 100m Kraul GA1 + 50m HSA GA1-2<\/td>\n<td>GA1<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>30<\/td>\n<td>Beine jeweils 1.-3.\/4.-6. gesteigert<\/td>\n<td>GA1-2<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/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>2<\/td>\n<td>x<\/td>\n<td>200<\/td>\n<td>30<\/td>\n<td>25m HSA auf Technik + 75m Kraul GA1<\/td>\n<td>GA1<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>45<\/td>\n<td>Beine &#8222;bester Schnitt&#8220;<\/td>\n<td>GA1-2<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td><\/td>\n<td>Locker schwimmen als aktive Pause<\/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>4<\/td>\n<td>x<\/td>\n<td>100<\/td>\n<td>30<\/td>\n<td>Kraul-Arme mit Pullbuoy\/Fu\u00dfschlaufe<\/td>\n<td>GA1-2<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60<\/td>\n<td>Beine &#8222;Voll&#8220;<\/td>\n<td>GA2<\/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><\/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\/\" 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-362399651\" 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>Tuning f\u00fcr die Wasserlage Weniger Widerst\u00e4nde = schneller schwimmen \u00dcberall dort, wo es um Geschwindigkeit geht, geht es zwangsl\u00e4ufig auch<\/p>\n","protected":false},"author":1,"featured_media":4125,"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":[396,194,625,20,196,24,19,53,395],"class_list":["post-4123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-auftrieb","tag-beinarbeit","tag-besser-im-wasser-liegen","tag-schwimmen","tag-stabilitaet","tag-trainingsplan","tag-triathlon","tag-wasserlage","tag-wasserwiderstand"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #82: WASSERLAGE verbessern mit BEINE-DRILLS, 3.000 Meter - DOC SWIM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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