Trainingspläne

Mit diesen Trainingsplänen bin ich aktuell im Wasser unterwegs. Wichtig zu wissen ist, das ich noch nicht so lange schwimme und daher öfters mal einen Break einsetzte.

Plan 1 (Reihe):

Bei diesem Plan geht es darum 5 Sets a je 1’000m zu schwimmen (Total 5k). Der Ablauf ist bei jedem Set der gleiche:

1. 1. Set A
      1. Crawl 100m (20s Pause)
      2. Crawl 200m (30s Pause)
      3. Crawl 300m (40s Pause)
      4. Crawl 400m (50s Pause)
   2. Set B
      1. Crawl 100m (20s Pause)
      2. Crawl 200m (30s Pause)
      3. Crawl 300m (40s Pause)
      4. Crawl 400m (50s Pause)
   3. Set C
      1. Crawl 100m (20s Pause)
      2. Crawl 200m (30s Pause)
      3. Crawl 300m (40s Pause)
      4. Crawl 400m (50s Pause)
   4. Set D
      1. Crawl 100m (20s Pause)
      2. Crawl 200m (30s Pause)
      3. Crawl 300m (40s Pause)
      4. Crawl 400m (50s Pause)
   5. Set E
      1. Crawl 100m (20s Pause)
      2. Crawl 200m (30s Pause)
      3. Crawl 300m (40s Pause)
      4. Crawl 400m (50s Pause)

Plan 2 (Steigerung):

Bei diesem Plan geht es darum mit kurzen Distanzen zu beginnen und diese immer weiter zu erhöhen:

1. Set A (6x 100m Crawl)
   1. Crawl 100m (15s Pause)
   2. Crawl 100m (15s Pause)
   3. Crawl 100m (15s Pause)
   4. Crawl 100m (15s Pause)
      
   5. Crawl 100m (15s Pause)
   6. Crawl 100m (120s Pause)
2. Set B (5x 200m Crawl)
   1. Crawl 200m (20s Pause)
   2. Crawl 200m (20s Pause)
   3. Crawl 200m (20s Pause)
   4. Crawl 200m (20s Pause)
   5. Crawl 200m (120s Pause)
3. Set C (4x 300m Crawl)
   1. Crawl 300m (30s Pause)
   2. Crawl 300m (30s Pause)
   3. Crawl 300m (30s Pause)
   4. Crawl 300m (120s Pause)
4. Set D (3x 400m Crawl)
   1. Crawl 400m (45s Pause)
   2. Crawl 400m (45s Pause)
   3. Crawl 400m (120s Pause)
5. Set E (2x 500m Crawl)
   1. Crawl 500m (60s Pause)
   2. Crawl 500m (120s Pause)