Zwemschema's
Schema na 10 weken van 25 m naar 250 m
Doelstellingen schema 1:
- Zwem 250 m zonder stoppen
- Behaal je trimbrevet van 5000 meter
| # | Training 1 | Training 2 | Totaal | ||
|---|---|---|---|---|---|
| WEEK 1 | 2x (4 x 12,5m + 2 x 12,5m (plankje)) | 150 | 3x(2x12,5m + 2 x 12,5m (plankje)) | 150 | 300 |
| WEEK 2 | 4x12,5m + 2x 25m + 2x 12,5m (plankje) + 2x25m | 175 | 8x12,5m + 2x 25m + 25m (plankje) | 175 | 350 |
| WEEK 3 | 3x (4x12,5m + 2x12,5m (plankje)) | 225 | 10 x 12,5m + 3x 25m | 200 | 425 |
| WEEK 4 | 2x (2x 12,5m + 3 x 25m) + 25m | 225 | 8x12,5m + 5x 25m | 225 | 450 |
| WEEK 5 | 2x(25m + 50m + 4x12,5m) | 250 | 10 x 25m | 250 | 500 |
| WEEK 6 | 3x25m + 2x(50m+25m) + 25m (slag naar keuze) | 250 | 25m+ 3x50m + 4x25m | 275 | 525 |
| WEEK 7 | 25m + 75m + 25m + 50m + 25m + 75m | 275 | 9x25m + 50m | 275 | 550 |
| WEEK 8 | 2x75m + 6x25m | 300 | 25m + 100m+50m+100m+25m | 300 | 600 |
| WEEK 9 | 7x50m | 350 | 25m+50m+75m+125m+50m+25m | 350 | 700 |
| WEEK 10 | 150m + 100m + 2x50m | 350 | 250m | 250 | 600 |
| 5000 |
Rusttijden:
- 12,5 m = 10" rust
- 25 m = 15" rust
- 50 m = 25" rust
- 100 m = 35" rust
Schema na 10 weken van 250 m naar 1000 m
Doelstellingen schema 2:
- Zwem 1000 m zonder stoppen
- Behaal je trimbrevet van 10000 meter
| # | Training 1 | Training 2 | Training 3 | Totaal | |||
|---|---|---|---|---|---|---|---|
| WEEK 1 | 4x25m + 50m + 4x25m | 250 | 25m + 3x50m + 25m | 200 | 8x25m + 50m | 250 | 700 |
| WEEK 2 | 50m + 2x75m + 4x25m | 300 | 100m + 2x50m + 4x25m | 300 | 6x50m | 300 | 900 |
| WEEK 3 | 8x50m | 400 | 200m + 8X25m | 400 | 4x25m + 4x50m + 4x25m | 400 | 1200 |
| WEEK 4 | 100m + 4x25m + 100m | 300 | 6x50m | 300 | 12x25m | 300 | 900 * |
| WEEK 5 | 200m + 4x25m + 2x50m | 400 | 8x50m | 400 | 16x25m | 400 | 1200 |
| WEEK 6 | 6x25m + 2x100m + 4x50m | 550 | 350m + 2x100m | 550 | 10x50m | 500 | 1600 |
| WEEK 7 | 5 x 100m +3 x 50m | 650 | 450m + 3x50m | 600 | 2x300m + 4x25m | 700 | 1950 |
| WEEK 8 | 3x200m | 600 | 13x50m | 650 | 500m + 8x25m | 700 | 1950 * |
| WEEK 9 | 200m + 2x100m + 4x50m + 10x25m | 850 | 3x300m | 900 | 700m + 3x50m | 850 | 2600 |
| WEEK 10 | 20x50m | 1000 | 2x500m | 1000 | 1000m | 1000 | 3000 |
| * recuperatieweek | 16000 | ||||||
Rusttijden:
- 25 m = 10" rust
- 50 m = 20" rust
- 100 m = 30" rust
- 200 m = 45" rust
- 300 m = 1'00" rust
- 400 m = 1'30" rust
- 500 m = 2'00" rust
- 600 m = 2'30" rust
- 700 m = 3'00" rust
Schema na 15 weken van 250 m naar 1000 m
Doelstellingen schema 3:
- Zwem 1000 m zonder stoppen
- Behaal je trimbrevet van 10000 meter
| # | Training 1 | Training 2 | Totaal | ||
|---|---|---|---|---|---|
| WEEK 1 | 4x25m + 50m + 4x25m | 250 | 25m + 3x50m + 25m | 200 | 450 |
| WEEK 2 | 8x25m + 50m | 250 | 50m + 2x75m + 4x25m | 300 | 550 |
| WEEK 3 | 100m + 2x50m + 4x25m | 300 | 6x50m | 300 | 600 |
| WEEK 4 | 8x50m | 400 | 200m + 8X25m | 400 | 800 |
| WEEK 5 | 4x25m + 4x50m + 4x25m | 400 | 100m + 4x25m + 100m | 300 | 700 |
| WEEK 6 | 6x50m | 300 | 12x25m | 300 | 600 |
| WEEK 7 | 200m + 4x25m + 2x50m | 400 | 8x50m | 400 | 800 |
| WEEK 8 | 16x25m | 400 | 6x25m + 2x100m + 4x50m | 550 | 950 |
| WEEK 9 | 350m + 2x100m | 550 | 10x50m | 500 | 1050 |
| WEEK 10 | 5x100m + 3 x 50 m | 650 | 450m + 3x50m | 600 | 1250 |
| WEEK 11 | 2x300m + 4x25m | 700 | 3x200m | 600 | 1300 |
| WEEK 12 | 13x50m | 650 | 500m + 8x25m | 700 | 1350 |
| WEEK 13 | 200m + 2x100m + 4x50m + 10x25m | 850 | 3x300m | 900 | 1750 |
| WEEK 14 | 700m + 3x50m | 850 | 20x50m | 1000 | 1850 |
| WEEK 15 | 2x500m | 1000 | 1000m | 1000 | 2000 |
| 16000 |
Rusttijden:
- 25 m = 10" rust
- 50 m = 20" rust
- 100 m = 30" rust
- 200 m = 45" rust
- 300 m = 1'00" rust
- 400 m = 1'30" rust
- 500 m = 2'00" rust
- 600 m = 2'30" rust
- 700 m = 3'00" rust
Keep on swimming
| week | training 1 | training 2 | weektotaal | ||
|---|---|---|---|---|---|
| 1 | 100m inzw + 2X200m (20") + 100m los + 6 x 25m tempo (15") + 50m los + uitdrijven rug (armen open) | 800m | 50m inzw + 8X25m tempo (15") + 100m los + 4X50m tempo (20") + 100m los + 4X25m tempo (10") + 50m los + uitdrijven rug (crawl) | 800m | 1600m |
| 2 | 100m inzw + 3X300m (30") - 50m rug benen crawl - armen open | 1050m | 200m inzw + 2X50m (10") + 100m - 20" rust - 200m - 30" rust - 100m - 20" rust - 2X50m (10") + 100m los | 900m | 1950m |
| 3 | 100m inzw + 8X50m tempo (15") - 1min rust - 4X100m (20") - 50m los + 25m benen crawl | 925m | 50m inzw + 2X100m (20") + 500m - 1min rust - 2X200m (30") - 50m los | 1200m | 2125m |
| 4 | 200m inzw + benen rug armen open - benen rug armen pijl - armbeweging rug aanleren - 100m los | 300m+ | 300m inzw + 10X25m tempo (15") + 50m los + 4X100m (20") + 50m los | 1000m | 1300m |
| 5 | 100m inzw + 4X300m (30") + 50m los + coördinatie rug | 1350m | 200m inzw + 50m - 10" rust - 100m - 20" rust - 200m - 30" rust - 400m -1' rust - 200m - 30" rust - 100m - 20" rust - 50m los | 1300m | 2650m |
| 6 | 300m inzw + 8X25m (15") + 50m los + 4X50m (20") + 50m los + 4X100m (30") + 50m los + herh coördinatie rug | 1250m | 100m inzw + 4X50m (20") + 800m - 1 min rust - 3X100m (30") | 1400m | 2650m |
| 7 | 200m inzw + 2X250m (30") + 25m rug + 25m los + 4X100m (20") + 2X25m rug (20") + 4X50m los (20") + 2X25m benen crawl | 1450m | 100m inzw + 4X100m tempo (20") - 1min rust - 4X100m tempo (20") - 1min rust - 4X100m tempo (20") - 50m los (evt. rug) | 1350m | 2800m |
| 8 | 2x100m inzw (20") + 3X400m (1') + 2X25m benen crawl - 50m rug los | 1550m | 200m inzw + 4X50m tempo (30") + 100m los + 2X200m (30") + 4X100m (20") + 50m rug + 50m benen crawl + 100m los | 1500m | 3050m |
| 9 | 100m inzw + 2X25m B crawl + 50m los + 50m B crawl + 50m los + armbeweging crawl aanleren (plankje benen + 1 arm crawl) - 100m los | 350m+ | 150m inzw + 50m rug + 6X200m (30") + 4X25m tempo (15") + 50m crawl benen + 100m los | 1650m | 2000m |
| 10 | 100m los + 4X50m climax (30") + 3X400m (45") + 50m los + 50m B crawl 1 arm + 50m los | 1650m | 300m inzw + 12X50m (20") + 100m los + 4X100m (30") + 100m los + 50m rug los | 1550m | 3200m |
| 11 | 300m inzw + 6X100m (20") + 100m los + 3X200m (30") + 50m rug + 100m los + techniek crawl armbeweging | 1750m | 400m inzw + 4X25m climax (10") + 4X25m tempo (20") + 100m los + 2X50m climax (30") + 100m los + 2X50m tempo (30") + 50m rug + 50m B crawl + 300m los | 1500m | 3250m |
| 12 | 100m inzw + 50m - 15" rust - 100m - 20" rust - 200m - 30" rust - 400m - 1min rust - 200m - 30" rust - 100m - 20" rust - 50m + 300m + coörd. crawl + 50m los | 1550m | 4X100m inzw (20") + 1000m - 1 min rust - 2X200m (30") - 50m los | 1850m | 3400m |
| 13 | 2x200m inzw + 50m rug + 2x50m B crawl + 2x50m A crawl + 2x50m crawl 1 A + 2x50m crawl afsl + 100m los + 4x200m (30") - 100m los | 1850m | 200m los + 20x50m (20") + 50m crawl 1 arm + 50m crawl afslag + 100m rug + 4x100m (20") + 50m samengestelde rugslag | 1850m | 3700m |
| 14 | 4x100m (20") - 1 min rust - 1500m - 2min rust - 50m los - techniek crawl (herhaling) | 1950m | 200m los + 1/2 uur zwemmen - 2 min rust - 50m los + 6x50m (30") + 50m los rug + 50m samengestelde rugslag | 650m+ | 2600m+ |
| 15 | 2x50m inzw (20") + 2000m + 50m los | 2150m | spelen - van de glijbaan | ||
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