Schwimmen von 0 auf 1500 m mit dem Plan von Ruth Kazez für Anfänger

Swim 1500 m Fit Drills Plan Title

This plan inspired  by Ruth Kazez ZERO to 1650 in Six Weeks brings you from zero to swimming 1500 m straight in about six weeks. Swimming is a great workout because you need to move your whole body against the resistance of the water. This works the cardiovascular system and brings all the benefits demonstrated for aerobic training with less impact.

An hour of swimming burns almost as many calories as running, builds stamina and endurance, tones and strengthens the muscles, improves coordination, posture and flexibility. Due to the special environment in the water there is less impact on your bones and joints. This makes swimming accessible to a wide range of people who deal with physical issues that make other exercises less appealing.

Working out alone in the water has a peaceful, stress alleviating and relaxing effect for many.

Compared to the original plan this version gives you probably slightly more time for the swimming and rest intervals.

Plan Struktur

WEEK 1 – DAY 1 – 3:

Front Crawl 4 x 100 m in 120 s, Breath 12 reps  in 120 s

Front Crawl 4 x 50 m in 60 s, Breath 8 reps in 90 s

Front Crawl 2 x 50 m in 60 s, Breath 4 reps in 40 s

Total: 700 m

WEEK 2 – DAY 1 – 3:

Front Crawl 1 x 200 m, Breath 12 reps in 120 s

Front Crawl 4 x 100 m in 120 s, Breath 10 reps in 100 s

Front Crawl 4 x 50 m in 60 s,Breath 6 reps in 60 s

Front Crawl 2 x 50 m in 60 s,Breath 4 reps in 40 s

Total: 900 m

WEEK 3 – DAY 1 – 3:

Front Crawl 1 x 400 m, Breath 12 reps in 120 s

Front Crawl 1 x 200 m, Breath 10 reps in 100 s

Front Crawl 4 x 100 m in 120 s, Breath 8 reps in 80 s

Front Crawl 4 x 50 m in 60 s,Breath 4 reps in 40 s

Total: 1200 m

WEEK 4 – DAY 1 – 3:
Front Crawl 1 x 600 m, Breath 10 reps  in 100 s

Front Crawl 1 x 300 m,Breath 8 reps in 80 s

Front Crawl 4 x 100 m in 120 s, Breath 6 reps in 60 s

Front Crawl 4 x 50 m in 60 s, Breath 4 reps in 40 s

Total: 1500 m

WEEK 5 – DAY 1 – 3:
Front Crawl 1 x 1000 m, Breath 8 reps in 80 s

Front Crawl 4 x 100 m in 120 s, Breath 4 reps in 40 s

Front Crawl 4 x 50 m in 60 s, Breath 4 reps in 40 s

Total: 1600 m

WEEK 6 – DAY 1 and 2:
1200 m Front Crawl, Breath 6 reps in 60 s

Front Crawl 3 x 100 m in 120 s, Breath 4 reps in 40 s

Front Crawl 3 x 50 m in 60 s, Breath 4 reps in 40 s

Total: 1650 m

WEEK 6 – DAY 3:
Front Crawl 1650 m

Total: 1650 m

Übungen

References

2018-11-19T15:34:22+00:00

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