{"id":69266,"date":"2025-09-01T09:00:00","date_gmt":"2025-09-01T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/wiedereinstiegstraining-nach-den-ferien-training-im-wasser-1\/"},"modified":"2025-09-01T17:05:48","modified_gmt":"2025-09-01T15:05:48","slug":"wiedereinstiegstraining-nach-den-ferien-training-im-wasser-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/wiedereinstiegstraining-nach-den-ferien-training-im-wasser-1\/","title":{"rendered":"Wiedereinstieg ins Training nach einer Pause &#8211; Training im Wasser #1"},"content":{"rendered":"<p><strong>Zur\u00fcck zum Training nach einer Pause. Bist du bereit?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Zusammen haben wir gesehen wie das <a href=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/wiedereinstiegstraining-nach-den-ferien-trockentraining-1\/\">Trockentraining<\/a> nach Erholungsphasen n\u00fctzlich sein kann, insbesondere wenn der Pool m\u00f6glicherweise nicht verf\u00fcgbar ist.<\/strong> <\/span><span style=\"font-weight: 400;\">M\u00f6gt ihr keine<\/span><span style=\"font-weight: 400;\"> Trockenvorbereitungen, k\u00f6nn<\/span><span style=\"font-weight: 400;\">t ihr <\/span><span style=\"font-weight: 400;\">auch direkt im Wasser das Training beginnen oder noch besser die beiden M\u00f6glichkeiten kombinieren.<\/span><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/de_de\/entdecken\/aktivitat\/schwimmtraining.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105866 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Heute widmen wir uns langsam und progressiv der Vorbereitung im Wasser.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Die ersten paar Male mu<\/span><span style=\"font-weight: 400;\">ss <\/span><span style=\"font-weight: 400;\">das Training im Wasser rigoros aerob und ohne Geschwindigkeits<\/span><span style=\"font-weight: 400;\">vorgaben<\/span><span style=\"font-weight: 400;\"> sein, um unn\u00f6tigen k\u00f6rperlichen Stress zu vermeiden besonders wenn diese dem vorgeschlagenen <a href=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/wiedereinstiegstraining-nach-den-ferien-trockentraining-1\/\">Trockentraining<\/a> folgen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>W\u00e4hrend der Aufw\u00e4rmphase<\/strong> setzen wir technische \u00dcbungen ein, an denen es nie fehlen darf, denn gut ausgef\u00fchrt<\/span><span style=\"font-weight: 400;\"> sind diese ein wichtiges Element des Trainings<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/de_de\/entdecken\/aktivitat\/schwimmtraining.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-101949 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Wir schlagen euch folgendes erstes Trainingsprogramm vor:<\/strong><\/p>\n<p><strong>WARM UP<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">300m locker schwimmen nach belieben<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>MAIN SET<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">12&#215;25<\/span><span style=\"font-weight: 400;\">m<\/span><span style=\"font-weight: 400;\"> Technik +10 Sekunden Pause<\/span><\/li>\n<li><span style=\"font-weight: 400;\">10x100m aerober Stil mit Herzfrequenz nie \u00fcber 140 bpm +15 Sekunden Pause<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">oder <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">20&#215;50<\/span><span style=\"font-weight: 400;\">m<\/span><span style=\"font-weight: 400;\"> aerober Freistil +10 Sekunden Pause<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">oder <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">100\/200\/300\/400<\/span><span style=\"font-weight: 400;\">m <\/span><span style=\"font-weight: 400;\">mit wachsenden Pausen von 10 bis 30 Sekunden<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>COOL DOWN<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">200m locker schwimmen<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>TOT 1800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Und wie war der Wiedereinstieg ins Training nach einer Pause?<\/h3>\n<p><span style=\"font-weight: 400;\">Wir empfehlen die erste Woche <strong>mindestens 2 oder 3 Mal<\/strong> (mit einem Minimum von einem Tag Pause zwischen dem Training) zu schwimmen, wobei ihr die technischen \u00dcbungen und verschiedenen Stile variieren <\/span><span style=\"font-weight: 400;\">solltet <\/span><span style=\"font-weight: 400;\">und die Haupt<\/span><span style=\"font-weight: 400;\">\u00fcbungen<\/span><span style=\"font-weight: 400;\"> mit den vorgeschlagenen Distanzen<\/span><span style=\"font-weight: 400;\"> einplanen solltet. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zur\u00fcck zum Training nach einer Pause. Bist du bereit? Zusammen haben wir gesehen wie das Trockentraining nach Erholungsphasen n\u00fctzlich sein kann, insbesondere wenn der Pool m\u00f6glicherweise nicht verf\u00fcgbar ist. M\u00f6gt &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105866,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[12478],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wiedereinstieg ins Training nach einer Pause<\/title>\n<meta name=\"description\" content=\"Hier findest du Tipps und ein Pooltrainingsprogramm, um das Training nach einer Pause wieder aufzunehmen. 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