{"id":104762,"date":"2024-06-15T09:00:43","date_gmt":"2024-06-15T07:00:43","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=104762"},"modified":"2025-04-08T17:23:39","modified_gmt":"2025-04-08T15:23:39","slug":"wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/","title":{"rendered":"Wieder in Form f\u00fcr 2025!"},"content":{"rendered":"<h2>Ein 4-Wochen-Trainingsplan f\u00fcr Anf\u00e4nger und fortgeschrittene Schwimmer<\/h2>\n<p><strong>Der Sommer r\u00fcckt n\u00e4her!<\/strong><\/p>\n<p>Heute teilen wir mit dir einen Trainingsplan, der dich erstmal in einem moderaten Umfang im Swimmingpool starten l\u00e4sst. Der Plan l\u00e4uft 4 Wochen lang und deckt damit deinen ersten Trainingsmonat ab. Es gibt zwei verschiedene Trainingspl\u00e4ne, die von deinem derzeitigen Trainingszustand abh\u00e4ngen: Anf\u00e4nger und Fortgeschrittene. Der Unterschied besteht darin, dass der Plan f\u00fcr Fortgeschrittene eine zus\u00e4tzliche Trainingseinheit enth\u00e4lt und die Workouts etwas l\u00e4nger sind.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/en_row\/explore\/activities\/training-swim.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104746 size-large\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-1024x682.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-1024x682.jpg 1024w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-300x200.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-768x512.jpg 768w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>1. Woche<\/h2>\n<h4>Anf\u00e4nger<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>1000 m Freestyle, ohne Pause, mit Zeitmessung<\/li>\n<\/ul>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>200 m nur Arme mit Pull Buoy<\/li>\n<li>100 m nur Beine mit Schwimmbrett<\/li>\n<li>3 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<h4>Fortgeschrittene Schwimmer<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>2000 m Freestyle, ohne Pause, mit Zeitmessung<\/li>\n<\/ul>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>400 m leichtes Schwimmen300 m nur Arme mit Pull Buoy<\/li>\n<li>200 m nur Beine, mit Schwimmbrett<\/li>\n<li>100 m Lagen<\/li>\n<li>5 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<p><strong>TAG 3<\/strong><\/p>\n<ul>\n<li>200 m lockeres Einschwimmen<\/li>\n<li>300 m Freistil, Atmung alle 3-5 Schwimmz\u00fcge, Wechsel bei 50 m<\/li>\n<li>3 x 100 m Lagen (mit jeweils 30 Sek. Pause inzwischen)<\/li>\n<li>300 m nur Beine, mit Schwimmbrett und Flossen<\/li>\n<li>200 m lockeres Schwimmen<\/li>\n<li>2 x 100 m bei stetig sinkender Geschwindigkeit (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<li>200 m mit Paddles<\/li>\n<li>100 m Lagen<\/li>\n<li>100 m (25 m schnell + 25 m locker) \u2013 jeweils 30 Sek. Pause inzwischen<\/li>\n<li>100 m Doppelarmzug R\u00fcckenschwimmen<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>2. Woche<\/h2>\n<h4>Anf\u00e4nger<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>400 m lockeres Einschwimmen<\/li>\n<li>200 m Freistil, Atmung alle 3-5 Armz\u00fcge, Wechsel bei 50 m<\/li>\n<li>4 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<li>100 m nur Beine, mit Schwimmbrett<\/li>\n<\/ul>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>10 x 100 m (4 aerob + 1 schnell) \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>200 m (50 m Doppelarmzug R\u00fcckenschwimmen + 50 m nur Beine ohne Schwimmbrett)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Fortgeschrittene Schwimmer<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>200 m nur Arme mit Pull Buoy<\/li>\n<li>100 m nur Beine mit Schwimmbrett<\/li>\n<li>4 x 50 m (25 m rechter Arm + 25 m linker Arm) \u2013 jeweils 20 Sek. Pause inzwischen<\/li>\n<li>6 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>600 m lockeres Einschwimmen<\/li>\n<li>500 m nur Arme mit Paddles<\/li>\n<li>400 m mit Flossen<\/li>\n<li>300 m (25 schnell + 50 locker)<\/li>\n<li>200 m Lagen, Wechsel bei 50 m<\/li>\n<li>100 m schnell<\/li>\n<li>100 m locker<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 3<\/strong><\/p>\n<ul>\n<li>500 m mit Flossen und Paddles<\/li>\n<li>15 x 100 m (4 aerob + 1 schnell) \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>200 m (50 m Doppelarmzug R\u00fcckenschwimmen + 50 m nur Beine ohne Schwimmbrett)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>3. Woche<\/h2>\n<h4>Anf\u00e4nger<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>300m lockeres Einschwimmen<\/li>\n<li>300 m mit Pull Buoy (50 Beine + 50 Arme)<\/li>\n<li>6 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>12 x 100 m (3 aerob + 1 schnell) \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>300 m (50 m Doppelarmzug R\u00fcckenschwimmen + 50 m Beinschlag ohne Schimmbrett)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Fortgeschrittene Schwimmer<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<br \/>\n300 m mit Pull Buoy (50 Beine + 50 Arme)<br \/>\n8 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<br \/>\n8 x 25 m (1 schnell + 1 locker) \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>400 m lockeres Einschwimmen<\/li>\n<li>4 x 100 m Arm mit Paddles und Pull Buoy \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>8 x 50 m Beinschlag mit Flossen und Brett (25 m schnell + 25 m locker)<\/li>\n<li>16 x 25 m Lagen \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>8 x 50 m nur Arme mit Paddles (25 schnell + 25 leicht)<\/li>\n<li>4 x 100 m Beine mit Flossen und Schwimmbrett \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 3<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>4 x 75 m Lagen, au\u00dfer Freistil, Wechsel alle 25 m (jeweils 20 Sek. Pause inzwischen)<\/li>\n<li>16 x 100 m (3 aerob + 1 schnell) \u2013 jeweils 15 Sek. Pause inzwischen<\/li>\n<li>200 m (50 m Doppelarmzug R\u00fcckenschwimmen + 50 m nur Beine ohne Schwimmbrett)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>4. Woche<\/h2>\n<h4>Anf\u00e4nger<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>200 m lockeres Einschwimmen<\/li>\n<li>4 x 50 m (15 m rechter Arm + 25 m linker Arm) \u2013 jeweils 10 Sek. Pause inzwischen<\/li>\n<li>8 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>1000 m Freistil, ohne Pause, aber mit Zeitmessung<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Fortgeschrittene Schwimmer<\/h4>\n<p><strong>TAG 1<\/strong><\/p>\n<ul>\n<li>300 m lockeres Einschwimmen<\/li>\n<li>200 m nur Arme mit Pull Buoy<\/li>\n<li>100 m Beine mit Schwimmbrett<\/li>\n<li>10 x 200 m konstant im aeroben Bereich (mit jeweils 20 Sek. Pause inzwischen)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 2<\/strong><\/p>\n<ul>\n<li>300 m Freistil, Atmung alle 3-5 &gt;Armz\u00fcge, Wechsel bei 50 m<\/li>\n<li>3 x 100 m Lagen (jeweils 20 Sek. Pause inzwischen)<\/li>\n<li>300 m Freistil, Atmung alle 3-7 Armz\u00fcge, Wechsel bei 50 m<\/li>\n<li>3 x 100 m Lagen in umgekehrter Reihenfolge (jeweils 20 Sek. inzwischen)<\/li>\n<li>300 m Atmung alle 5 Armz\u00fcge<\/li>\n<li>8 x 25 m bei stetig sinkender Geschwindigkeit (jeweils 20 Sek. Pause inzwischen)<\/li>\n<li>200 m locker<\/li>\n<li>8 x 25 m nur Beine, schnell mit Schwimmbrett (jeweils 30 Sek. Pause inzwischen)<\/li>\n<li>200 m Atmung alle 3-7 Armz\u00fcge, Wechsel bei 50 m<\/li>\n<li>300 m locker<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TAG 3<\/strong><\/p>\n<ul>\n<li>2000 m Freistil, ohne Pause, mit Zeitmessung<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Wie du sehen kannst, steigern wir Woche f\u00fcr Woche die Anzahl der einzelnen \u00dcbungen sowie die Gesamtzahl an Kilometern, die geschwommen werden.<\/p>\n<p>Zudem gibt es am Ende jedes Programms eine einfache Schwimm\u00fcbung, bei der auch die Zeit gemessen wird. Das ist ein einfacher Test, um deinen Trainingszustand vor und nach dem 4-w\u00f6chigen Workout zu vergleichen.<\/p>\n<p>Genie\u00dfe dein Workout!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ein 4-Wochen-Trainingsplan f\u00fcr Anf\u00e4nger und fortgeschrittene Schwimmer Der Sommer r\u00fcckt n\u00e4her! Heute teilen wir mit dir einen Trainingsplan, der dich erstmal in einem moderaten Umfang im Swimmingpool starten l\u00e4sst. Der &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12476],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wieder in Form f\u00fcr 2025!<\/title>\n<meta name=\"description\" content=\"Ein 4-Wochen-Trainingsplan f\u00fcr Anf\u00e4nger und fortgeschrittene Schwimmer\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wieder in Form f\u00fcr 2025!\" \/>\n<meta property=\"og:description\" content=\"Ein 4-Wochen-Trainingsplan f\u00fcr Anf\u00e4nger und fortgeschrittene Schwimmer\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-15T07:00:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-08T15:23:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_in_shape_800x600_SS24.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Wieder in Form f\u00fcr 2025!\",\"datePublished\":\"2024-06-15T07:00:43+00:00\",\"dateModified\":\"2025-04-08T15:23:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/fitness-wellness-de\/wieder-in-form-fuer-2024-ein-4-wochen-trainingsplan-fuer-anfaenger-und-fortgeschrittene-schwimmer\/\"},\"wordCount\":759,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Fitness &amp; 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