Butterfly - Extra Kick Fly

iswim

Here's a simple butterfly drill that incorporates a few wonderful aspects... relaxation and the opportunity to work on timing

Why Do It:
If you need to work on a longer butterfly, this drill is great.  If you need a bit more work on your lungs, this drill is great.  If you need to discover the timing of your second kick, this drill is great.
How to Do It:
1). The drill is simple.  Swim butterfly, but after the hands land in front, throw in a couple of extra kicks.
2. When you're planning on staying under longer (which is sometimes necessary for masters swimmers, to slow down their stroke rate), you'll automatically dive a bit deeper on your entry.  The longer path you'll discover can be more comfortable for longer butterfly swims.
3. You're going to be under water longer, so it's easy to turn this into a semi-hypoxic training set.
4. The extra time you spend under water will allow you to plan on "kicking your hands out" to work on that 2nd kick of your regular fly.
How to Do It Really Well (the Fine Points):
When you're learning, or when you want to train using this drill, throw on some fins, or just try to go faster.  Also, try to get your head down and in line with your body during the underwater portion


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蝶泳— 额外打腿的蝶泳
这是一个简单的训练却结合了几个很好的方面…放松以及有机会关注时机。

为什么要做这个练习：
如果你需要练习长距离自由泳，这个训练很好。如果你需要多锻炼你的肺部，这个训练很好。如果你需要训练第二次打腿的时机，这个训练很好。

如何做：
1.        练习很简单。游蝶泳，但是当手伸入前方后，增添几个额外的打腿。
2.        当你打算在水下呆长一点（对于熟练的运动员有时会需要这样来减低他们的划水频率），你会自动地在入水的时候潜得深一点儿。路线长了你会发现对于长距离泳者更舒适。
3.        因为你在水下停留的时间更长，这样很容易把这个训练变成半低氧训练。
4.        在水下停留的额外时间会允许你准备好“手出水时打腿”以便训练正常游时的二次腿。

怎样做的更好（细节）：
当你学习或者想用这个练习训练时，穿上脚蹼，或者尽量游得快一点。并且在水下时尽量放低头部和身体形成一条线。

Snowland01 发表于 2012-9-24 15:47
蝶泳— 额外打腿的蝶泳
这是一个简单的训练却结合了几个很好的方面…放松以及有机会关注时机。

{:soso_e179:}

Snowland01 发表于 2012-9-24 15:47
蝶泳— 额外打腿的蝶泳
这是一个简单的训练却结合了几个很好的方面…放松以及有机会关注时机。

非常感谢Snowland01 为泳友们的付出。！
最好能给个中文标题。有的时候想个中文标题都不知道怎么给