{"id":4270,"date":"2019-03-25T09:24:05","date_gmt":"2019-03-25T08:24:05","guid":{"rendered":"http:\/\/docswim.de\/?p=4270"},"modified":"2023-11-28T11:10:49","modified_gmt":"2023-11-28T10:10:49","slug":"trainingsplan-84-wettkampf-ausdauer-nach-baukasten-prinzip-3-100-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2019\/03\/25\/trainingsplan-84-wettkampf-ausdauer-nach-baukasten-prinzip-3-100-meter\/","title":{"rendered":"Trainingsplan #84: Wettkampf-Ausdauer nach Baukasten-Prinzip, 3.100 Meter"},"content":{"rendered":"<h4><div id=\"docsw-4220890165\"><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>Trainingsplan in wenigen Minuten erstellen!<\/h4>\n<p><strong>Das Buch &#8222;Schneller schwimmen &#8211; das Baukastensystem&#8220; im Workshop<\/strong><\/p>\n<p>Wir pr\u00e4sentieren das Planungsbuch f\u00fcr Trainer und Sportler, die ihre eigenen Pl\u00e4ne schreiben oder ihren Sch\u00fctzlingen die optimalen Trainingseinheiten anbieten m\u00f6chten. Denn: nicht immer hat man Zeit, um sich mit den Inhalten ausgiebig zu besch\u00e4ftigen. Zwar wei\u00df man im Regelfall, wo der Schwerpunkt der Trainingseinheit liegen soll. Die Ausf\u00fchrung ist indes nicht selten zeitraubende Feinarbeit.<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/b%C3%BCcher-dvds\/b%C3%BCcher\/\" target=\"_blank\" rel=\"noopener noreferrer\"><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<p>Das Buch &#8222;Schneller Schwimmen &#8211; das Baukasten-System&#8220; stellt \u00fcber 200 Tabellen zur Verf\u00fcgung. Mittels der einzelnen Trainingsbausteine, die den Trainingsbereichen ReKom, GA1, GA1-2, GA2, SA, WA, S, Technik zugeordnet sind, k\u00f6nnen Sie weit \u00fcber 1.001 Trainingseinheiten individuell planen. Unabh\u00e4ngig von der Leistungsf\u00e4higkeit sichert dieses System die planm\u00e4\u00dfige Ansteuerung der Trainingsbereiche.<\/p>\n<p>Um zu zeigen, wie einfach das ist, planen wir im Video die hier aufgef\u00fchrte Trainingseinheit. In diesem Trainingsprogramm geht es um die Schwerpunkte maximalen Tempos (deshalb Schnelligkeit als vorgeschaltete Belastung &amp; Aktivierung) und wettkampf-spezifischer Ausdauer im Kurzstreckenbereich. Wichtig f\u00fcr Sportler aller Distanzen, um die anaerobe Kapazit\u00e4t zu steigern und somit St\u00fcck f\u00fcr St\u00fcck die individuelle Temposchwelle zu verschieben.<\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/b%C3%BCcher-dvds\/b%C3%BCcher\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #003366;\"><strong>Hier geht es direkt zum Shop, um das Buch zu bestellen &gt;&gt;&gt; KLICK<\/strong><\/span><\/a><\/p>\n<p><span style=\"color: #ff0000;\">Der Download von Trainingsplan #84 als PDF<\/span> <strong><span style=\"color: #ff0000;\">&gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/03\/84-DOC-SWIM-SchnellerSchwimmenBaukasten-1.pdf\">84-DOC-SWIM-SchnellerSchwimmenBaukasten<\/a><\/span><\/strong><\/p>\n<h4>Das Video zum Buch-Workshop &#8211; so geht\u00b4s<\/h4>\n<p>Wir starten in den Workshop, um mit den Bausteinen aus dem Buch diese Trainingseinheit zu gestalten. Zudem blicken wir in das Innere des gebundenen Buches, DIN A4-Format mit \u00fcber 200 Tabellen. Viel Spa\u00df dabei &#8211; hoffentlich eine Inspiration f\u00fcr viele eigene Pl\u00e4ne! <strong>Klick hier unten auf das Motiv und schon startet der Clip!<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ZrZWUjtCaHg\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<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>WORKSHOP Trainingsplan\u00a0 \u00a0 \u00a0 \u00a0 S-WA-ReKom<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>84<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>20-30<\/td>\n<td>1.-4.: 25m T\u00dc + 25m ganze 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>5.-8.: 25m Wassergf.-\u00dcbung 25m ganze L.<\/td>\n<td>GA1<\/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>12<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60-120<\/td>\n<td>1.-8.: 15m Spurt + 35m locker beliebig<\/td>\n<td>S<\/td>\n<td>600<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>9.-12.: 25m Spurt + 25m locker beliebig<\/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><\/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>HAUPTSERIE<\/strong><\/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>Kraul GA1 (ggf. auch HSA)<\/td>\n<td>GA1<\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60<\/td>\n<td>HSA &#8222;voll&#8220;<\/td>\n<td>WA<\/td>\n<td>100<\/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>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60<\/td>\n<td>HSA &#8222;voll&#8220;<\/td>\n<td>WA<\/td>\n<td>100<\/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>2<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>60<\/td>\n<td>HSA &#8222;voll&#8220;<\/td>\n<td>WA<\/td>\n<td>100<\/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>1<\/td>\n<td>x<\/td>\n<td>1000<\/td>\n<td><\/td>\n<td>Kraul ggf. mit Pullbuoy und\/oder Paddl.<\/td>\n<td><\/td>\n<td>1000<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>20-40<\/td>\n<td><strong>Aufteilung: <\/strong><strong>400m-300m-200m-100m<\/strong><\/td>\n<td>GA1\/ReKom<\/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 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>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>Gesamtumfang (m)<\/td>\n<td><\/td>\n<td>3200<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/www.t3-training.de\/trainingscamps\/\" target=\"_blank\" rel=\"noopener noreferrer\"><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-853995214\" 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>Trainingsplan in wenigen Minuten erstellen! Das Buch &#8222;Schneller schwimmen &#8211; das Baukastensystem&#8220; im Workshop Wir pr\u00e4sentieren das Planungsbuch f\u00fcr Trainer<\/p>\n","protected":false},"author":1,"featured_media":4280,"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":[622,631,524,84,20,24,588,350,630],"class_list":["post-4270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-baukasten-system","tag-buch","tag-holger-luening","tag-schneller-schwimmen","tag-schwimmen","tag-trainingsplan","tag-trainingsplaene","tag-wa","tag-wettkampfausdauer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsplan #84: Wettkampf-Ausdauer nach Baukasten-Prinzip, 3.100 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\/2019\/03\/25\/trainingsplan-84-wettkampf-ausdauer-nach-baukasten-prinzip-3-100-meter\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsplan #84: Wettkampf-Ausdauer nach Baukasten-Prinzip, 3.100 Meter - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Trainingsplan in wenigen Minuten erstellen! 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