1.) 8 x 75’s (short course) breast @ 1:10. 1st 25: underwater pullouts; 2nd 25: 3 strokes above the surface, 3 strokes under; 3rd 25: sprint swim.
2.) 4 x 25, 1 x 50, 4 x 25, 1 x 100 @ :30 / 1:00 / :35 / 1:45 – do the whole set six times. Each 25, 50 or 100 is a different fast kick, sculling drill or underwater work. Salo wants the heart rates about 27 (for a ten second count).
1.)8组75米(短池)蛙泳,每组在1分10秒内完成。(每组的)第一个25米,水下划水;第二个25米,3次水面划水,3次水下划水;第三个25米,冲刺游。
2.)4组25米(每组30秒),1组50米(每组1分钟),4组25米(每组35秒),1组100米(每组1分45秒)。一共做六次这样的组合训练。每个25、50、100米都是不同的快速蹬腿、划水练习或者水下训练。Salo认为心率要在每10秒27跳左右。
These are great sets because they are intense and speed-focused. Emphasizing the drill work keeps the stroke together. It eliminates bad technique – a common hurdle when training breaststroke.
这些都是很好的练习,因为他们强度很高,而且要求有速度。强调这些练习保持好的姿势。它可以消除错误的技术——在训练蛙泳时的一个普遍的障碍。 |