Shared workout · Swimming

Technik & CSS-Intervalle (25m Pool)

Distance · 1900 mSteps · 51Shared · Jan 30, 2026

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THE WORKOUT, STEP BY STEP

SWIMMING

Technik & CSS-Intervalle (25m Pool)

Schwimmtechnik, Atemkontrolle und CSS-Intervalle im 25m-Becken.

25 m pool

WARMUP200 mTarget: Swim instruction: Recovery

Aufwärmen: 200m locker einschwimmen.

REST30 secTarget: Swim instruction: Recovery

Erholung: 0:30 locker am Beckenrand.

4×Repeat

INTERVAL50 mTarget: Swim instruction: Very Easy

Beinschlag (Drill): 50m Kraulbeine, Kopf ins Wasser.

REST20 secTarget: Swim instruction: Recovery

Erholung: 0:20 locker.

4×Repeat

INTERVAL50 mTarget: Swim instruction: Easy

Abschlagschwimmen: 50m, ein Arm bleibt vorne.

REST15 secTarget: Swim instruction: Recovery

Erholung: 0:15 locker.

4×Repeat

INTERVAL50 mTarget: Swim instruction: Easy

Reißverschluss-Drill: 50m, Daumen an der Flanke/Seite hochführen.

REST15 secTarget: Swim instruction: Recovery

Erholung: 0:15 locker.

4×Repeat

INTERVAL50 mTarget: Swim instruction: Moderate

50m Schwimmen: Atempyramide (3er/5er/7er Zugrhythmus).

REST20 secTarget: Swim instruction: Recovery

Erholung: 0:20 locker.

2×Repeat

INTERVAL50 mTarget: Swim instruction: Moderate

50m Schwimmen: Fokus auf Atmung nur auf der RECHTEN Seite.

REST20 secTarget: Swim instruction: Recovery

Erholung: 0:20 locker.

6×Repeat

MAIN100 mTarget: Swim instruction: Hard

100m Schwimmen @ Ziel-Pace ~2:20 min/100m. SPL (Armzüge) zählen!

REST20 secTarget: Swim instruction: Recovery

Erholung: 0:20 locker, weiter SPL beobachten.

COOLDOWN200 mTarget: Swim instruction: Recovery

Abkühlen: 200m locker (Rücken/Kraul).

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THE WORKOUT, STEP BY STEP

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