{"id":938,"date":"2017-09-25T09:25:01","date_gmt":"2017-09-25T07:25:01","guid":{"rendered":"http:\/\/docswim.de\/?p=938"},"modified":"2023-11-28T11:26:53","modified_gmt":"2023-11-28T10:26:53","slug":"trainingsplan-12-ausdauer-pyramide-3-300m","status":"publish","type":"post","link":"https:\/\/docswim.de\/2017\/09\/25\/trainingsplan-12-ausdauer-pyramide-3-300m\/","title":{"rendered":"Trainingsplan #12: Ausdauer-Pyramide \/ 3.300m"},"content":{"rendered":"<h4><div id=\"docsw-243041133\"><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<p>Die lange Ausdauerpyramide 100-200-400-800-400-200-100m der Woche bietet mit ihrem Gesamtumfang von 2.200 Metern einen effektiven Grundstock f\u00fcr ein kurzweiliges Training der Ausdauer. Wir kombinieren darin das Kraulschwimmen mit dem Lagenschwimmen, um die Muskulatur variabel zu belasten. Erfahrene Schwimmer k\u00f6nnen die Lagenstrecken auch r\u00fcckw\u00e4rts schwimmen oder bei den l\u00e4ngeren Strecken im 200er-Rhythmus das Kraul- und Lagenschwimmen abwechseln. Variationen gibt es ausreichend, um das GA1-lastige Programm leicht abgewandelt h\u00e4ufiger zu schwimmen.<\/p>\n<p>Wer das Delfinschwimmen nicht durchschwimmen kann, der variiert einfach mittels einiger technischer Delfin\u00fcbungen wie Kraul-Abschlag mit Delfin-Beinkick.<\/p>\n<p>Trainingsplan zum Download als PDF &gt;&gt;&gt;\u00a0<a href=\"https:\/\/docswim.de\/wp-content\/uploads\/2017\/09\/12-Trainingsplan-AusdauerPyramide.pdf\">12-Trainingsplan-AusdauerPyramide<\/a><\/p>\n<h4>\u00a0Und hier der Clip mit Erkl\u00e4rungen zum Trainingsplan:<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/j-67KQ4KlVs\" width=\"740\" height=\"416\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/h4>\n<table width=\"575\">\n<tbody>\n<tr>\n<td colspan=\"5\" width=\"445\"><strong>Ein Trainingsplan von DOC SWIM<\/strong><\/td>\n<td width=\"65\">\n<table>\n<tbody>\n<tr>\n<td width=\"65\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<td width=\"65\"><strong>Nr.<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>#012<\/strong><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\"><strong>Inhalt\/Schwerpunkte:<\/strong><\/td>\n<td><strong>\u00a0GA1<\/strong><\/td>\n<td><strong>Grundlagenausdauer<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>Anzahl<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>Strecke(m)<\/strong><\/td>\n<td><strong>Pause(sek)<\/strong><\/td>\n<td><strong>Inhalt<\/strong><\/td>\n<td><strong>Intensit\u00e4t<\/strong><\/td>\n<td><strong>Umfang<\/strong><\/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>\u00a030<\/td>\n<td>25m Kraul-Abschlag + 50m Kraul<\/td>\n<td><\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>langer Zug (distance per stroke)<\/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>8<\/td>\n<td>x<\/td>\n<td>50<\/td>\n<td>\u00a020-30<\/td>\n<td>Je: 25m Kraul mit Faust + 10m Kraul schnell<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td>+ 15m Kraul &#8222;austrudeln&#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><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>100<\/strong><\/td>\n<td>\u00a0jeweils<\/td>\n<td>Kraul GA1<\/td>\n<td>GA1<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>200<\/strong><\/td>\n<td>\u00a030-60 Sek<\/td>\n<td>Im Wechsel: 50m Beine + 50m Arme<\/td>\n<td><\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>400<\/strong><\/td>\n<td><\/td>\n<td>Kraul GA1<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>800<\/strong><\/td>\n<td><\/td>\n<td>Je 100m Kr + 100m Lagen<\/td>\n<td><\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>400<\/strong><\/td>\n<td><\/td>\n<td>Kraul GA1<\/td>\n<td><\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>200<\/strong><\/td>\n<td><\/td>\n<td>Im Wechsel: 50m Beine + 50m Arme<\/td>\n<td><\/td>\n<td>200<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>x<\/td>\n<td><strong>100<\/strong><\/td>\n<td><\/td>\n<td>Kraul GA1<\/td>\n<td><\/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><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/td>\n<td><strong>\u00a0<\/strong><\/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><strong>\u00a0<\/strong><\/td>\n<td><strong>3300<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<div id=\"docsw-3346410880\" 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>Die lange Ausdauerpyramide 100-200-400-800-400-200-100m der Woche bietet mit ihrem Gesamtumfang von 2.200 Metern einen effektiven Grundstock f\u00fcr ein kurzweiliges Training<\/p>\n","protected":false},"author":1,"featured_media":1436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"no_sidebar_full_width","colormag_page_sidebar_layout":"right_sidebar","footnotes":""},"categories":[30],"tags":[263,127,229,273,20,24,349,19],"class_list":["post-938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingsplaene","tag-download","tag-ga1","tag-grundlagenausdauer","tag-pyramide","tag-schwimmen","tag-trainingsplan","tag-trainingsprogramm","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 #12: Ausdauer-Pyramide \/ 3.300m - 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\" 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