{"id":5568,"date":"2019-12-02T09:12:02","date_gmt":"2019-12-02T08:12:02","guid":{"rendered":"http:\/\/docswim.de\/?p=5568"},"modified":"2023-10-19T09:24:15","modified_gmt":"2023-10-19T07:24:15","slug":"trainingsplan-110-der-kraul-ausdauer-plan-3-100-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2019\/12\/02\/trainingsplan-110-der-kraul-ausdauer-plan-3-100-meter\/","title":{"rendered":"Trainingsplan #110: Der Kraul-Ausdauer-Plan, 3.100 Meter"},"content":{"rendered":"<h4><div id=\"docsw-3402885663\"><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>Grundlagen schaffen<\/h4>\n<p><strong>Die Basis f\u00fcr die sportliche Leistungsf\u00e4higkeit im Schwimmen<\/strong><\/p>\n<p>Die Grundlagenausdauer beschreibt die Basisf\u00e4higkeit der Ausdauer in einem moderaten Anspruchs- also Intensit\u00e4tsbereich. Auch wenn man zurecht der Meinung ist, dass Leistungen im Wettkampf selten von moderaten Intensit\u00e4tsbereichen gepr\u00e4gt sind, so ist das Training der Grundlagenausdauer (GA) eine wichtige Voraussetzung, um auf h\u00f6heren Leistungsstufen stabil performen zu k\u00f6nnen.<\/p>\n<p>So gew\u00e4hrleistet das GA-Training die Ansteuerung von wichtigen Prozessen, die der Verbesserung der Kapillarisierung dienen und zugleich Stoffwechselprozesse optimieren. Somit f\u00fchrt das gem\u00e4\u00dfigte Intensit\u00e4tsniveau zu entscheidenden Umbauprozesse und Kapazit\u00e4tserweiterungen. Oder um in die Sprache des Automobils zu wechseln: mit diesem Training erh\u00f6hen wir den Hubraum und st\u00e4rken die Versorgungsleitungen von Benzin und \u00d6l. Damit wird aus einem kleinen Motor ein echter Bolide mit allerbester Energieversorgung, starkem Drehmoment und Durchhalteverm\u00f6gen. Das klingt doch interessant!<\/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>Folgerichtig dient diese Trainingsform allen Sportlern als wichtige Basisarbeit und kann zudem auch andere Funktionen erf\u00fcllen. So f\u00fchrt das gleichm\u00e4\u00dfige Schwimmen zu einer \u00f6konomischen Schwimmtechnik, es lockert die Muskulatur und erf\u00fcllt damit auch den wichtigen Zweck eines regenerativen Trainings. Viele, viele Gr\u00fcnde um auch mal die Intensit\u00e4ten auszusparen und sich auf v\u00f6llig andere Dinge zu konzentrieren. Optimierung findet diese Trainingsformen durch sehr kurze Tempo-Erh\u00f6hungen im Zeitrahmen bis maximal 6-10 Sekunden. Mehr Informationen \u00fcber das interessante Zusammenspiel kompatibler Trainingsmethoden unter diesem <a href=\"https:\/\/docswim.de\/index.php\/2017\/10\/27\/blockperiodisierung-12-innovativer-ansatz-statt-alter-rezepte\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\"><strong>Link &gt; KLICK .<\/strong><\/span><\/a><\/p>\n<p><strong>Viel Spa\u00df mit dieser Trainingseinheit!<\/strong><\/p>\n<p><strong><span style=\"color: #ff0000;\">Download von Trainingsplan #110 als PDF-Dokument<\/span><\/strong> &gt; <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/12\/110-DOC-SWIM-AusdauerPlanGleichmaessig.pdf\">110-DOC-SWIM-AusdauerPlanGleichmaessig<\/a><\/p>\n<h4>Das Video mit vielen Tipps zur Durchf\u00fchrung<\/h4>\n<p>Auch dieses Mal sind wir auf Teneriffa im Trainingszentrum Tenerife Top Training. kurz T3, wo wir unsere Schwimm-Camps durchf\u00fchren. Weitere Informationen zu den Angeboten und auch die M\u00f6glichkeit, f\u00fcr Vereine und Gruppen Trainingsaufenthalte zu buchen, finden sich hier <a href=\"https:\/\/www.t3-training.de\/trainingscamps\/schwimm+camps\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span style=\"color: #ff0000;\">-KLICK-<\/span><\/strong><\/a>. Das Video startet mit einem Klick auf das Motiv und schon geht es los. Viel Spa\u00df!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/vRz-d1YfPGA\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5510 alignleft\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/10\/DOC-SWIM-Trainingsplan-1.png\" alt=\"\" width=\"740\" height=\"163\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/10\/DOC-SWIM-Trainingsplan-1.png 740w, https:\/\/docswim.de\/wp-content\/uploads\/2019\/10\/DOC-SWIM-Trainingsplan-1-300x66.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"218\"><strong>Inhalte\/ Schwerpunkte:<\/strong><\/td>\n<td width=\"227\"><strong>Gleichm\u00e4\u00dfiger Ausdauer-Plan<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>110<\/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>2<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td><\/td>\n<td>Pro 50m je 15m Beine + 35m ganze Lage<\/td>\n<td>GA1<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td><\/td>\n<td>Pro 50m je 25m Kr-Abschl. + 25m Kr.<\/td>\n<td>GA1<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td><\/td>\n<td>15m Spurt + 35m locker beliebig<\/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><\/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>500<\/strong><\/td>\n<td>30-45<\/td>\n<td>200m-150m-100m-50m<\/td>\n<td>GA1<\/td>\n<td>500<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Kraul aus jeder 50m-Wende 6 Z\u00fcge<\/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>schnell und ohne Atmung<\/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 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><strong>1<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>500<\/strong><\/td>\n<td>30-45<\/td>\n<td>50m-100m-150m-200m<\/td>\n<td>GA1<\/td>\n<td>500<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Kraul jeweils die letzten 25m jedes Teilst\u00fccks<\/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>mit Endbeschleunigung<\/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 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><strong>1<\/strong><\/td>\n<td><strong>x<\/strong><\/td>\n<td><strong>700<\/strong><\/td>\n<td><\/td>\n<td>200m-100m-2x50m-100m-200m<\/td>\n<td>GA1<\/td>\n<td>700<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>Kraul-Arme mit Pullbuoy und Fu\u00df-<\/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>schlaufe oder f\u00fcr versierte Schwimmer in<\/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>Lagen<\/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 style=\"text-align: center;\"><\/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>Gesa<strong>mtumfang (m)<\/strong><\/td>\n<td><\/td>\n<td><strong>3100<\/strong><\/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-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<div id=\"docsw-3686283880\" 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>Grundlagen schaffen Die Basis f\u00fcr die sportliche Leistungsf\u00e4higkeit im Schwimmen Die Grundlagenausdauer beschreibt die Basisf\u00e4higkeit der Ausdauer in einem moderaten<\/p>\n","protected":false},"author":1,"featured_media":5578,"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":[127,229,20,435,24,19],"class_list":["post-5568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-ga1","tag-grundlagenausdauer","tag-schwimmen","tag-schwimmtraining","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 #110: Der 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