Rahmentrainingsplan SIS
| Tag |
Land |
Wasser |
Zyklusphase |
Zyklustag |
| Mo |
krank |
krank |
Follikelphase |
9 |
| Di |
Stabi |
10x200m R BZ 2 |
Follikelpahase |
10 |
| Mi früh |
kein Training |
kein Training |
Follikelpahase |
11 |
| Mi spät |
Atheltik |
8x50m S BZ 2 |
Follikelpahase |
11 |
| Do |
Absage |
6x200m F BZ 2 |
Follikelpahase |
12 |
Trainingsplan mit Schwerpunkten und Zyklusphase
| Woche ab |
50m S |
200m R |
200m F |
Zyklusphase |
| ✔️18.08.2025 |
Technik Training ✅ |
Technik Training ✅ |
Technik Training ✅ |
Menstruation |
| 25.08.2025 |
8x50m BZ 2 |
10x200m BZ 2 |
8x200m BZ 2 |
Folikelphase |
| 01.09.2025 |
6x50m BZ 3 |
8x200m BZ 3 |
8x200m BZ 3 |
Eisprung |
| 08.09.2025 |
6x50m BZ 3 |
8x200m BZ 3 |
6x200m BZ 3 |
Lutealphase |
| PSF |
|
|
|
Lutealphase |
| 15.09.2025 |
Technik Training |
Technik Training |
Technik Training |
Menstruation |
| 22.09.2025 |
Pansold TEST 8x100m L |
6x200m BZ 4 |
6x200m BZ 4 |
Follikelphase |
| BSH |
|
|
|
Eisprung |
| 29.09.2025 |
4x50m BZ 5 gebrochen |
6x200m gebrochen BZ 5 |
6x200m gebrochen BZ 5 |
Eisprung |
| 06.10.2025 |
3x50m BZ 6 |
4x200m BZ 5 |
4x200m B 5 |
Lutealphase |
| 13.10.2025 |
Technik Training |
Technik Training |
Technik Training |
Lutealphase |
| 20.10.2025 |
2x50 BZ 6 |
3x200m BZ 6 |
3x200m BZ 6 |
Menstruation |
| 27.10.2025 |
Tapering |
Tapering |
Tapering |
Follikelphase |
| LSN |
|
|
|
Follikelphase |
| 03.11.2025 |
Coming soon |
Coming soon |
Coming soon |
Einsprung |
Leitwerte für 50m Schmetterling (Variante 2): Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
00:55,4 |
00:49,3 |
122 |
132 |
| BZ 3 |
00:49,3 |
00:46,4 |
142 |
162 |
| BZ 4 |
00:46,4 |
00:43,5 |
162 |
172 |
| BZ 5 |
00:43,5 |
00:41,1 |
182 |
192 |
| BZ 6–8 |
00:41,1 |
max |
202 |
max |
Leitwerte für 200m Rücken (Variante 3): Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
04:27,4 |
03:57,7 |
122 |
132 |
| BZ 3 |
03:57,7 |
03:43,8 |
142 |
162 |
| BZ 4 |
03:43,8 |
03:30,0 |
162 |
172 |
| BZ 5 |
03:30,0 |
03:18,1 |
182 |
192 |
| BZ 6–8 |
03:18,1 |
max |
202 |
max |
Leitwerte für 200m Freistil (Variante 3): Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
03:55,9 |
03:29,7 |
122 |
132 |
| BZ 3 |
03:29,7 |
03:17,4 |
142 |
162 |
| BZ 4 |
03:17,4 |
03:05,2 |
162 |
172 |
| BZ 5 |
03:05,2 |
02:54,7 |
182 |
192 |
| BZ 6–8 |
02:54,7 |
max |
202 |
max |