{"id":5689,"date":"2020-02-10T08:06:42","date_gmt":"2020-02-10T07:06:42","guid":{"rendered":"http:\/\/docswim.de\/?p=5689"},"modified":"2023-10-19T09:23:06","modified_gmt":"2023-10-19T07:23:06","slug":"trainingsplan-115-tempo-wechsel-training-ga1-3-100-meter","status":"publish","type":"post","link":"https:\/\/docswim.de\/2020\/02\/10\/trainingsplan-115-tempo-wechsel-training-ga1-3-100-meter\/","title":{"rendered":"Trainingsplan #115: TEMPO-Wechsel-Training &#038; GA1, 3.100 Meter"},"content":{"rendered":"<h4><div id=\"docsw-2370358236\"><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>Tempowechsel f\u00fcr mehr Handlungsspielraum<\/h4>\n<p><strong>M\u00f6glichkeiten erweitern auf allen Streckenl\u00e4ngen<\/strong><\/p>\n<p>Wer mit dem Tempo spielen kann, der hat einfach mehr M\u00f6glichkeiten. Das klingt logisch, wird aber im Training schon einmal vernachl\u00e4ssigt. Oftmals wird der Schwerpunkt auf die Stoffwechselprozesse gelegt und die Intensit\u00e4ten entsprechend einsortiert. Damit kann man die Spezifik eines Rennens zwar bestens simulieren, es erweitert aber nicht zwangsl\u00e4ufig die M\u00f6glichkeiten des Sportlers.<\/p>\n<p>Werden hingegen unterschiedliche Tempospitzen zu verschiedenen Zeitpunkten und Abschnitten eines Trainings platziert, ist der Sportler aufgefordert, neue Handlungsstrategien zu entwickeln. Probieren Sie es aus, Sie werden als Schwimmer deutlich agiler und variabler in den M\u00f6glichkeiten, Ihr perfektes Rennen zu schwimmen.<\/p>\n<p>Der Trainingsplan 115 stellt Ihnen die Intervallserien zur Verf\u00fcgung, die genau diese genannten F\u00e4higkeiten entwickelt. Dabei zielt das Training besonders auf neuromuskul\u00e4re Aktionen ab, die Koordination und muskul\u00e4re Ansteuerung zu optimieren. Damit wird Ihr Zug effektiver &#8211; was auf allen Distanzen zu besseren Leistungen f\u00fchrt. Somit eine Trainingsform, die f\u00fcr Schwimmer und Triathleten aller Distanzen wertvoll ist.<\/p>\n<p><strong>Trainingsplan 115 als PDF-Download <span style=\"color: #ff0000;\">&gt;&gt;<\/span><\/strong> <a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2020\/01\/115-DOC-SWIM-TempoWechselTraining.pdf\">115-DOC-SWIM-TempoWechselTraining<\/a><\/p>\n<h4>Das Video mit vielen Tipps zum Thema<\/h4>\n<p>Im Video gehen wir nochmals auf die Aspekte der Trainingsform ein und geben Hinweise zur optimalen Durchf\u00fchrung des Trainingsplans. Wir begeben uns dazu an die Steilk\u00fcste von Los Gigantes, damit das Video auch eine touristische Information hat. Das hat zur Folge, dass das Wasser dieses Mal etwas weiter entfernt bleibt, als das sonst der Fall ist. Mit einem Klick auf das Motiv startet der Clip. Viel Spa\u00df!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/SugT11Lucu4\" 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\">Inhalte\/ Schwerpunkte:<\/td>\n<td width=\"227\"><strong>TEMPOWECHSEL-TRAINING<\/strong><\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<td width=\"65\"><strong>115<\/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>1<\/td>\n<td>x<\/td>\n<td>600<\/td>\n<td><\/td>\n<td>Jeweils 3x50m + 1x150m wie folgt<\/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>3x50m: 25m Kraul-Abschlag schnell +<\/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>25m Kraul &#8222;distance per stroke&#8220;<\/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>150m: 50m T\u00dc + 25m ganze Lage auf<\/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>Technik jeweils 2x hintereinander<\/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>3<\/td>\n<td>x<\/td>\n<td>500<\/td>\n<td><\/td>\n<td>Jeweils (8x50m + 1x100m locker)<\/td>\n<td><\/td>\n<td>1500<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>3 Durchg\u00e4nge \u00e1 8x50m wie folgt:<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>30-45<\/td>\n<td>1.) 25m GA1 + 10m Spurt + 15m locker<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>30-45<\/td>\n<td>2.) 15m Spurt + 20m locker + 15m Spurt<\/td>\n<td>S<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>30-45<\/td>\n<td>3.) 15m GA1 + 20m Spurt + 15m locker<\/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>4<\/td>\n<td>x<\/td>\n<td>150<\/td>\n<td>40-60<\/td>\n<td>Kraul GA1 inkl. Hypoxie-Wende, d.h.<\/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>jeweils 5m vor und ca. 7-10m nach den<\/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>50m-Wenden keine Luft holen<\/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 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><strong>Gesamtumfang (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\/schwimm+camps\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-4931\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/06\/Teneriffa-Schwimm-Camp-2019-20.jpg\" alt=\"\" width=\"898\" height=\"530\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2019\/06\/Teneriffa-Schwimm-Camp-2019-20.jpg 898w, https:\/\/docswim.de\/wp-content\/uploads\/2019\/06\/Teneriffa-Schwimm-Camp-2019-20-300x177.jpg 300w, https:\/\/docswim.de\/wp-content\/uploads\/2019\/06\/Teneriffa-Schwimm-Camp-2019-20-768x453.jpg 768w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/a><\/p>\n<div id=\"docsw-337801863\" 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>Tempowechsel f\u00fcr mehr Handlungsspielraum M\u00f6glichkeiten erweitern auf allen Streckenl\u00e4ngen Wer mit dem Tempo spielen kann, der hat einfach mehr M\u00f6glichkeiten.<\/p>\n","protected":false},"author":1,"featured_media":5812,"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":[39,20,435,769,215,24,19],"class_list":["post-5689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-schnelligkeit","tag-schwimmen","tag-schwimmtraining","tag-tempotraining","tag-tempowechsel","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 #115: TEMPO-Wechsel-Training &amp; 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