{"id":8572,"date":"2022-05-12T08:20:24","date_gmt":"2022-05-12T06:20:24","guid":{"rendered":"https:\/\/docswim.de\/?p=8572"},"modified":"2022-05-12T11:12:06","modified_gmt":"2022-05-12T09:12:06","slug":"4-trainingsplaene-fuer-das-training-im-freiwasser","status":"publish","type":"post","link":"https:\/\/docswim.de\/2022\/05\/12\/4-trainingsplaene-fuer-das-training-im-freiwasser\/","title":{"rendered":"4 Trainingspl\u00e4ne f\u00fcr das Training im und f\u00fcr das Freiwasser"},"content":{"rendered":"<h4>Fit in die neue Freiwasser- und Triathlon-Saison!<\/h4>\n<p><strong>4 Pl\u00e4ne f\u00fcr das Schwimmen im Pool oder im See.<\/strong><\/p>\n<p>Wer sich f\u00fcr Wettk\u00e4mpfe im offenen Gew\u00e4sser vorbereitet, sollte auch im Pool bereits einige charakteristische Merkmale trainieren, die im Rennen auftreten. Sei es eine sehr schnelle und unruhige Angangsphase, taktische Man\u00f6ver oder auch einen fulminanten Endspurt. Viele kleine Bausteine, die den pers\u00f6nlichen Erfolg am Ende ausmachen. Viel Spa\u00df mit diesen Trainingspl\u00e4nen!<\/p>\n<p>F\u00fcr das Training im See, einfach die Meter umrechnen; 100m Kraul = 80 Z\u00fcge (40 Zyklen). Weitere Tipps zur Umrechnung und weiteren Trainingsinhalten im Freiwasser gibt es in <a href=\"https:\/\/docswim.de\/index.php\/2020\/06\/08\/schneller-schwimmen-16-tipps-fuer-das-freiwasser-training\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff0000;\">Tipp 16 &gt; KLICK HIER!<\/span><\/strong><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Noch viel mehr Trainingspl\u00e4ne gibt es in diesem Buch:<\/strong><\/p>\n<p><a href=\"https:\/\/www.allwetterkind-shop.de\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-7918 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Buch-Schneller-Schwimmen-Luening.jpg\" alt=\"\" width=\"740\" height=\"191\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Buch-Schneller-Schwimmen-Luening.jpg 740w, https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Buch-Schneller-Schwimmen-Luening-300x77.jpg 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<p><strong>Trainingsprogramm 1: \u00a0Grundlagen schaffen, 3.700 Meter<\/strong><\/p>\n<p>Wer lange Strecken schwimmen m\u00f6chte, ben\u00f6tigt eine solide Ausgangsbasis. Die Grundlagenausdauer ist das Fundament, auf dem Sie gezielt aufbauen k\u00f6nnen. Langes Schwimmen hilft dem Fundament, stabil zu werden.<\/p>\n<p>300m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Einschwimmen<\/p>\n<p>4x200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 50m Beine + 50m Arme (Brett zwischen die Beine) + 50m Kraul-Abschlag auf Technik + 50m Kraul, Pause: 30 Sekunden<\/p>\n<p>15x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 gleichm\u00e4\u00dfig, Pause: 20 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>800m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 im selben Tempo wie die 15x100m<\/p>\n<p>200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ausschwimmen<\/p>\n<p>Gesamt:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3.700 Meter<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Trainingsprogramm 2: Gleichm\u00e4\u00dfigkeit und Tempogef\u00fchl, 3.500 Meter<\/strong><\/p>\n<p>\u201eWer nicht wei\u00df, wie schnell er schwimmen kann, ist nicht Herr seines Rennens.\u201c \u2013 dieser \u00fcberlieferte Satz umschreibt, wie wichtig es ist, dass Sie Ihr Tempo stets richtig einzusch\u00e4tzen wissen. Tipp: Bestimmen Sie ab und zu Ihren Puls in den Pausen.<\/p>\n<p>300m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Einschwimmen<\/p>\n<p>8x50m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul Mini-Max, addieren Sie Zugzahl und Zeit zusammen und versuchen Sie, diesen Wert zu reduzieren, Pause: 30 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>4x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 jeweils identische Zeiten, Pause: 20 Sekunden<\/p>\n<p>3x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul 1-3 gesteigert jeweils um ca. 2-3 Sekunden, Pause: 20 Sekunden<\/p>\n<p>2x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 jeweils identische Zeiten, Pause: 20 Sekunden<\/p>\n<p>1x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA2, Pause: 20 Sekunden<\/p>\n<p>2x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 jeweils identische Zeiten, Pause: 20 Sekunden<\/p>\n<p>3x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul 1-3 gesteigert jeweils um ca. 2-3 Sekunden, Pause: 20 Sekunden<\/p>\n<p>4x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 jeweils identische Zeiten, Pause: 20 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>400m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul Steigerungsschwimmen pro 100m schneller werden<\/p>\n<p>300m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ausschwimmen<\/p>\n<p>Gesamt:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3.500 Meter<\/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-7919 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Doc-SWIM-Teneriffa-728.jpg\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Doc-SWIM-Teneriffa-728.jpg 728w, https:\/\/docswim.de\/wp-content\/uploads\/2021\/11\/Banner-Doc-SWIM-Teneriffa-728-300x37.jpg 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<p><strong>Trainingsprogramm 3: Sprintstar, 3.600 Meter<\/strong><\/p>\n<p>Als Langstreckenschwimmer entsteht vor allem beim Start eine seltsame Situation: die ersten Meter werden oftmals sehr schnell geschwommen. Wer seine Schnelligkeitswerte verbessert, kommt besser weg und erwischt die schnellen Gruppen.<\/p>\n<p>200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Einschwimmen<\/p>\n<p>6x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Im Wechsel: 50m Beine mit leichter Tempoerh\u00f6hung + 50m Kraul und 50m Arme (Brett zwischen die Beine) mit leichtr Tempoerh\u00f6hung + 50m Kraul, Pause: 30 Sekunden<\/p>\n<p>8x50m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10m Spurt ohne Wandabsto\u00df + 40m locker, Pause: 20-30 Sekunden<\/p>\n<p>400m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kraul GA1 mit jeweils schnellem Anschwimmen an die 50m-Wenden, schnelle Wende + Absto\u00df, \u00dcbergang und 15m Spurt<\/p>\n<p>6x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25m Spurt (ideal mit Zeitnahme) + 75m Kraul ReKom\/GA1, Pause: 30-45 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>4x200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 50m Spurt (ideal mit Zeitnahme) + 150m Kraul ReKom\/GA1, Pause: 45-60 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>4x50m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25m Delfin + 25m locker beliebig, Pause: beliebig<\/p>\n<p>200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ausschwimmen<\/p>\n<p>Gesamt:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3.600 Meter<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Trainingsprogramm 4: Stabilit\u00e4t der Wasserlage, 3.600 Meter<\/strong><\/p>\n<p>Schwimmen ist wie Fliegen? Richtig! Auf der Grundlage des Fachartikels von Seite XY zielt diese Einheit auf die Verbesserung der Wasserlage und Stabilit\u00e4t ab. Das punktuelle Delfinschwimmen ist eine ideale \u00dcbung zur St\u00e4rkung Ihrer Rumpf- und Armkraft.<\/p>\n<p>200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Einschwimmen<\/p>\n<p>6x50m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25m T\u00dc + 25m HSA auf Technik<\/p>\n<p>8x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jeweils: 15m R\u00fccken ohne Beinarbeit + 35m Kraul, Pause: 30 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>5x200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jeweils: 85m Kraul GA1 + 15m Delfin, Pause: 30-45 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>8x50m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kurzflossen: 25m R\u00fccken-Beine + 25m Kraul mit Tempobeschleunigung, Pause: 30 Sekunden<\/p>\n<p>100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 locker schwimmen als aktive Pause<\/p>\n<p>4x100m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25m Delfin mit Kraul-Beine (ggf Kurzflossen) + 75m Kraul, Pause: 30 Sekunden<\/p>\n<p>200m\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ausschwimmen<\/p>\n<p>Gesamt: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3.600 Meter<\/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-6728 size-full\" src=\"https:\/\/docswim.de\/wp-content\/uploads\/2020\/08\/Teneriffa-Schwimm-Camp.jpg\" alt=\"\" width=\"760\" height=\"449\" srcset=\"https:\/\/docswim.de\/wp-content\/uploads\/2020\/08\/Teneriffa-Schwimm-Camp.jpg 760w, https:\/\/docswim.de\/wp-content\/uploads\/2020\/08\/Teneriffa-Schwimm-Camp-300x177.jpg 300w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><\/a><\/p>\n<div id=\"docsw-1881483191\" 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>Fit in die neue Freiwasser- und Triathlon-Saison! 4 Pl\u00e4ne f\u00fcr das Schwimmen im Pool oder im See. Wer sich f\u00fcr<\/p>\n","protected":false},"author":1,"featured_media":8575,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[1],"tags":[114,24],"class_list":["post-8572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-wettkampf","tag-freiwasser","tag-trainingsplan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 Trainingspl\u00e4ne f\u00fcr das Training im und f\u00fcr das Freiwasser - 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\/2022\/05\/12\/4-trainingsplaene-fuer-das-training-im-freiwasser\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Trainingspl\u00e4ne f\u00fcr das Training im und f\u00fcr das Freiwasser - DOC SWIM\" \/>\n<meta property=\"og:description\" content=\"Fit in die neue Freiwasser- und Triathlon-Saison! 4 Pl\u00e4ne f\u00fcr das Schwimmen im Pool oder im See. 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