Rahmentrainingsplan AB
| Aktuelle Trainingswoche | ||||
|---|---|---|---|---|
| Tag | Land | Wasser | Zyklusphase | Zyklustag |
| Mo | Absage | 8x50m S BZ 3 | Lutealphase | 26 |
| Di | Absage | Absage | Menstruation | 1 |
| Mi | Atheltik | Wasserfassposition + K Technik BZ 2 | Menstruation | 2 |
| Do | Absage | R Technik + Wenden | Menstruation | 3 |
| Rahmentrainingsplan | ||||
|---|---|---|---|---|
| Woche ab | 50m S | 200m R | 200m F | Zyklusphase |
| 28.07.2025 | Grundlagen Ausdauerâś… | Grundlagen Ausdauerâś… | Grundlagen Ausdauerâś… | Menstruation |
| 04.08.2025 | 10x50m BZ 2âś… | 12x200m BZ 2âś… | 12x200m BZ 2âś… | Folikelphase |
| 11.08.2025 | 10x50m BZ 2âś… | 12x200m BZ 2âś… | 12x200m BZ 2âś… | Lutealphase |
| 18.08.2025 | Technik Trainingâś… | Technik Trainingâś… | Technik Trainingâś… | Menstruation |
| 25.08.2025 | 8x50m BZ 3âś… | 10x200m BZ 3 | 10x200m BZ 3 | Folikelphase |
| PSF | Eisprung | |||
| 01.09.2025 | 8x50m BZ 3 | 10x200m BZ 3 | 10x200m BZ 3 | Lutealphase |
| 08.09.2025 | 6x50m BZ 3 | 8x200m BZ 3 | 8x200m BZ 3 | Lutealphase |
| 15.09.2025 | Technik Training | Technik Training | Technik Training | Menstruation |
| 22.09.2025 | 6x50m BZ 3 | 8x200m BZ 3 | 8x200m BZ 3 | Folikelphase |
| BSH | Eisprung | |||
| 29.09.2025 | Pansold TEST 8x100m L | 6x200m BZ 4 | 6x200m BZ 4 | Lutealphase |
| 06.10.2025 | 2x4x50m gebrochen BZ 5 | 6x200m gebrochen BZ 5 | 6x200m gebrochen BZ 5 | Lutealphase |
| 13.10.2025 | 6x50m BZ 5 | 8x100m BZ 5 | 8x100m BZ 5 | Menstruation |
| 20.10.2025 | 3x50m BZ 6 | 3x200m BZ 6 | 3x200m BZ 6 | Folikelphase |
| 27.10.2025 | Tapering | Tapering | Tapering | Folikelphase |
| LSN | Eisprung | |||
| 03.11.2025 | Coming soon | Coming soon | Coming soon | Eisprung |
| 50m S | Zeit | Puls | ||
|---|---|---|---|---|
| BZ | min | max | min | max |
| BZ 2 | 00:47,3 | 00:42,0 | 124 | 134 |
| BZ 3 | 00:42,0 | 00:39,5 | 144 | 164 |
| BZ 4 | 00:39,5 | 00:37,1 | 164 | 174 |
| BZ 5 | 00:37,1 | 00:35,0 | 184 | 191 |
| BZ 6–8 | 00:35,0 | max | 201 | max |
| 200m R | Zeit | Puls | ||
|---|---|---|---|---|
| BZ | min | max | min | max |
| BZ 2 | 03:56,2 | 03:30,0 | 121 | 131 |
| BZ 3 | 03:30,0 | 03:17,7 | 141 | 161 |
| BZ 4 | 03:17,7 | 03:05,5 | 161 | 171 |
| BZ 5 | 03:05,5 | 02:55,0 | 181 | 191 |
| BZ 6–8 | 02:55,0 | max | 201 | max |
| 200m F | Zeit | Puls | ||
|---|---|---|---|---|
| BZ | min | max | min | max |
| BZ 2 | 03:27,9 | 03:04,8 | 121 | 131 |
| BZ 3 | 03:04,8 | 02:54,0 | 141 | 161 |
| BZ 4 | 02:54,0 | 02:43,2 | 161 | 171 |
| BZ 5 | 02:43,2 | 02:34,0 | 181 | 191 |
| BZ 6–8 | 02:34,0 | max | 201 | max |