Go Swim Freestyle with Kara Lynn Joyce DVD 乔伊斯示范自由泳视频教程【翻译完毕】

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乔伊斯示范自由泳视频教程

Product DescriptionProduct DescriptionGo Swim freestyle with Kara Lynn Joyce DVD: In GO SWIM FREESTYLE WITH KARA LYNN JOYCE, Olympic silver medalist and American record holder Kara Lynn Joyce shares the key focus points that she uses to develop her awesome freestyle technique.

** 目录 ****************/
GO SWIM网站上关于这段视频的简介
How to get the most from this video 02:23--04:56
1: Balance 05:05--09:22 //平衡
2: Sprint Breathing 9:25-14:10 之一 //快冲时的呼吸
2: Sprint Breathing 9:25-14:10 之二
3:Take advantage of every angle 14:15-19:05 之一 //利用每个角度
3:Take advantage of every angle 14:15-19:05 之二
4:Take advantage of turn 19:05-23:25 //利用转身
5:learn to swim soft to go fast 23:26-26:44 //学习快速轻松的游
6:get your hand on the wall 26:46-30:23 //到边技术
go swim freestyle 30:30-33:22
//总结
snorkel balance 33:22-35:35
//呼吸管平衡
stun gun 35:35-36:33
//空中移臂
underwater kick 36:33-37:20
//水下打腿
flips flips flips 37:20-38:12
//原地转身
snorkel swim 38:12-39:56
//呼吸管游泳
swim with cord 39:56-41:35
//带牵引游泳
pull buoy and paddles 41:35-42:32
//戴手璞夹板划水
resisted pulling 42:32-43:52
//划水
kicking 43:52-45:06
//浮板打腿
resisted kicking 45:06-46:05
//打腿
starts 46:05-48:00
//跳发
breakouts 48:00-49:44
//突破
49:44-end
//花絮


美女乔伊斯（Kara Lynn Joyce）自由泳示范 - 乔伊斯（Kara Lynn Joyce）“50米自由泳飞鱼比赛，美国新秀乔斯(Kara Lynn Joyce)战胜队友名将考芙琳，夺得冠军”“Kara Lynn Joyce在女子50自项目游了25。13的成绩。



乔伊斯




看了她的前半部分视频，划臂用的也是前交叉，不过后部分视频里有个游进的动作是风车转的那种交叉方式了，估计就是比赛的那种速度。截了一个图如下：

谢谢悠游游泳网！！您辛苦了！！！！

/*** 华丽的分割线，翻译全文如下*******************************************************************************************************/

GO SWIM网站上关于这段视频的简介
In GO SWIM FREESTYLE WITH KARA LYNN JOYCE, Olympic silver medalist and American record holder Kara Lynn Joyce shares

the key focus points that she uses to develop her awesome freestyle technique.  
在这个视频里，奥运银牌获得者及美国记录保持者乔伊斯，分享了她自由泳技术的几个要点。
Kara Lynn’s six focus points work for every level of swimmer – novice to elite – and you can start to apply them

immediately, next time you go to the pool.  
乔伊斯提到的六个要点适用于各种水平的泳者，从菜鸟到高手，在你下次去游泳时立刻就能用到它们。
The extraordinary swimming footage of Kara Lynn, combined with clear, step-by-step instruction, will help take your

freestyle to the next level.
特别的镜头角度，再加上清晰的画质，一步步的说明，会让你的自由泳再上一个新的台阶。


? Discover Kara Lynn’s 6 key focus points for fast freestyle.
找到乔伊斯游得快的6个要点。

? Learn WHY each key point is important, and HOW each one will help you go faster.
领会每个要点的重要性，还有它使你游得快的原因。

? Each focus point is illustrated from multiple angles – side, head-on, below, and rear – and from above and below

the surface.
每个要点都附有多角度的插图，侧面，上面，下面，后面，等等.

? Slow-motion and freeze-frame footage allows you to zoom in on key moves and really SEE how to do them.
慢动作和逐帧播放可以让你放大关键动作，真正的看清动作。

? Use Kara Lynn’s favorite drills to practice each key element…or just GO SWIM!  The 6 simple focal points will

help you improve, even without drills.
用乔伊斯常做的练习来熟悉每个要点，马上试试吧！这6个要点会使你进步，甚至不需要练习（只是知道都会有进步）。

Bonus section includes full-speed and slow-motion footage of starts and turns, breakouts, finishes, and Kara Lynn’s

favorite drills, and what equipment she uses.  
看视频中请注意，以下部分可能对你有用，包括出发、转身、冲刺、到边中的正常速度和慢镜头，乔伊斯喜欢的练习，以及她所用的

装备。

KARA LYNN JOYCE is one of the most talented sprinters in history.  As a freshman at the University of Georgia, she

captured NCAA titles in the 50 and 100 free, then went on to win the 100 free at the 2004 US Olympic Trials and to

earn two relay silver medals at the Athens Olympics.  In 2007, Kara Lynn finished her NCAA career with 18

championship titles, including a four-year sweep of the 50 and 100 freestyles, and was named Outstanding Swimmer of

the Meet for a second consecutive year.    Kara Lynn is a current American record holder in the four relay events.

She is a 3-time medalist in world-championship competition, and was national champion in the 50 free in 2006.  She

lives in Atlanta, where she trains with Jack Bauerle, head coach for the 2008 US women’s Olympic swim team.
注：这里是对乔伊斯本人的介绍，专攻短距离的选手

/*** 翻译开始 *****************************************************************************************/

How to get the most from this video 02:23--04:56

作为运动员，老老实实听教练的话才是王道。不过就算是最好的教练也不能时时刻刻盯在每个运动员的

后面。要想游得更快，您自己得要注意细节和要点。

在本视频中，我将与你分享我认为自由泳中6个最重要的事项。如果这6个要点对我起作用，那么我希望

你也能从中受益。

我是从最好的教练和老师那里学到这些要点的，他们包括密歇根州的J.B，我目前的教练杰克波勒（他

也是2008奥运女子游泳队的总教练），当然还有我的母亲C.乔伊斯，在我职业生涯的头10年一直都是她

教的我。

当你观看录像的时候，请记住，我可不是一晚上就学会这些技能的。每一个要点我都曾花费数千小时的

时间进行练习，并且仍然在继续学习过程中。

每次进入泳池，我都会练习技术，这样比赛的时候我就不用再想着它们。

比赛之前站在跳台上的时候，我希望有着清醒的头脑。在50米和100米的自由泳比赛中，是没有时间想

技术的。

听到发令枪响，我要做的就是向前冲 – 技术必须成为本能而自动完成。

当你练习这些要点时，最好不要同时想着全部事项，而是应当每天只关注一个特定的要点。

练习这些技术时，应当总是比教练要求的更多一些。

所有伟大的游泳运动员都会告诉你，不要只是满足于要求你做的练习上，而是要多做些什么。

如果你每天都这么做的话，那么你在迈上跳台时将会充满自信。

好吧，现在让我们看看这6个对我的自由泳起效果的要点。

1: Balance平衡 05:05--09:22

///////////////////////

Key focus point 1: Balance
要点1：平衡

When most people see me swimming like this, they would never get that they all begin with

this---balance!
当大多数人看到我这么游的时候（动如脱兔状），他们从来不会想到最开始是这么练出来的（静若处子

）。。。平衡。

Perfect balance isn't possible. Almost no one can float perfectly flat or horizontal in

the water. But trying to stay as balance as possible is extremely important to fast

swimming.
要做到完美的平衡是不可能的，几乎没有人能够完美地水平漂浮在水面上，不过，能够尽量平衡地呆在

水面上对于游泳的速度至关重要。

If you can keep your body horizontal when you swim, you create a lot less drag, and all

your energy can be used to send you forward.
如果你在游泳的时候能够保持身体的水平，那么你划臂就会省力的多，而且全部的力量都可以用来推动

你向前。

A good way to find your balance is to float face down on the surface of  the water without

moving. I am using a snorkel as I do this, but you can try it by just holding your breath.
找到自己平衡点的好办法就是脸向下，一动不动地漂在水面上。我在做这项练习的时候使用了呼吸管来

帮助我放松，不过你也可以屏住呼吸来进行练习。

When your legs and hips start to sink, make slight adjustment at the top end of your body

just to stay afloat.
当腿部和臀部开始下沉的时候，可以在身体上半部分轻轻调整以保持漂浮状态。

Look down with your eyes, your best head position should be similar to your natural

posture when you are out of water looking straight ahead.
眼睛向下看，最佳的头部位置应当和你在水上自然平视的姿势差不多。

Press in, or lean in on your chest and lungs, and press in with your hips, working with

your feel until you find your optimal natural balance point.
压一压胸部、臀部、腿部调节。。，直到找到自己最佳的平衡点为止。

Once you find your balance point, you can start to kick a little bit. Try to maintain your

horizontal body position as you move forward. This is your starting point for everything

in freestyle.But balance is way more than leaning in staying horizontal.
找到平衡点后，可以开始轻轻地打腿，向前移动时尽量保持身体的水平姿势。这是自由泳一切技术的起

点，不过平衡不仅仅是保持水平那么简单.

For me, balance means keeping your right side and left side equal and symmetrical.
对我来说，平衡意味着保持左右两侧动作一致，并且对称。

In this clip, try to focus just on my arms. Notice how the angle of the elbows is the same

on both sides, and how my hands enter at the same point on both sides.
这段视频里，请把注意力放在我的胳膊上。看我两侧移臂的屈肘角度相同，并且手掌入水位置也一样。

From under water, you can see how I try to balance the path of my hand on both sides, and

how I try to rotate an equal amount on both sides, from one hip, to the other.
从水下看，你能看到我是如何随着髋从一侧到另一侧转动时，平衡两侧划水路线，并且划相同数量的水，转动相同的角度。

Being balance, side to side, helps me move in a more direct line down the pool that is

critical on 50, or 100 free.
保持两侧的平衡，有助于我能沿着一条直线游进，这对50、100米自由泳来说至关重要。

Balance also means keeping your upper body and lower body equally efficient.
平衡也意味着保持你的划水和打腿同样有效。

In this clip, you can see that I am in horizontal balance, but also, that my kick doesn't

overpower my pull, and vice versa.
在这段视频里，可以看到我保持身体水平，而且，我的打腿没有过度强于划水，反之亦然。

When I pick it up to race pace, the balance is still there. The kick and arms are working

at the same level of the tensity, and this helps me drive forward at a steady, even speed.
当我改用比赛速度游时，依然保持平衡。打腿和划水保持相匹配的强度，这有助于我匀速、快速的向前游进。

Here is one more clip at race pace, look for the horizontal balance, the side-to-side

balance, and the balance between the kick and the pull.
这是另外一段以比赛速度游的视频，注意身体位置、左右两侧以及打腿划水之间的平衡。

When you working on balance at pool, don't be afraid to slow down, and work on one aspect

at a time---horizontal balance, side-to-side balance or symmetry, and the balance of

effort between kick and pull.
当你在池子里游的时候，不要担心速度慢，每次练习一种平衡：身位平衡、两侧对称平衡、打腿划水平

衡。

2: Sprint Breathing快冲时的换气 9:25-14:10 之一

Key focus point 2: Sprint Breathing,
要点2：短冲时的呼吸

When to breathe and how to breathe is important no matter what kind of freestyler you are.
不管你是那种自由泳，呼吸时机和怎么呼吸都是很重要的。

But as a freestyler, 50s or 100s, you have to take one step further. You have to learn how

often to breathe, and then train for this every practice.
但是作为一个游50米或100米自由泳的人，你需要多做一件事，就是学习多久呼吸一次，然后每个练习

中都训练这个。

First, let's take a look at when to breathe, and this is the timing thing.
首先，我们来看一下什么时候呼吸，这是个时机问题。

I like to start my breath the moment my opposite hand enters the water, and then finish

the breath by the time my covering hand just about to enter.
我喜欢在前伸手入水的时候开始换气（左/右侧呼吸右/左臂前伸），在移臂手臂快入水的时候结束换气

。

By being patient and waiting until my hand enters, I can hide the breath behind the bow

wave.
通过耐心的等待手臂入水，我可以把我的换气动作隐藏在波谷里。

Because I wait for the bow wave, only a slight turn of the head is necessary in order to

catch the breath.
因为我等待波谷，所以仅是轻微的转头就可以换到气。

Let's watch it again from another angle. The breath starts here, and the breath is

connected to the hands.
让我们再看一下另一个示范，呼吸从这开始，并随着手臂的动作进行（确切说应该是随着身体/肩的转

动）。

If we freeze the screen right here, you can see the lead hand extended in the water, the

bow wave just above my head, and the breath.
如果我们现在固定画面，你可以看到前伸手臂在努力前伸时，波浪就在头的上部，呼吸就在这里进行。

When you look at my stroke from head on, you can barely see the breath, and this is

something I work on everyday.
如果你注意我头开始的动作，你只能看到我的呼吸，这就是我每天在练习的。

When I breathe, my goal is to keep one goggle eye in the water. If we freeze it right

here, you can see that I do this by keeping my head low, and by looking slightly back when

I breathe.
当我换气时，我要保持一只眼睛在水里。我们固定画面，可以看到我保持头在较低的位置，并且呼吸的

时候略向后看。

Here you can see it again, the water cover is exactly one half of my head.
这里再看一遍，水刚好没过我头的一半。

From under water, you can see that the breath does nothing to upset my horizontal balance.
从水下，可以看到换气并没影响到我的体位平衡。

Even during the breath, you could run a straight line from my fingertips to my toes. This

kind of low breath is essential in sprint freestyle, because you don't want anything that

make you deviate, and can travel in a straight line.
即使是换气的时候，你的身体都可以保持一条直线，从指尖到脚趾。这种低位呼吸在短冲时是必要的，因为你不能

有任何偏离，而要一直在一条直线上游进。

Which brings up the topic of how often to breathe. When I race the 50, I take only one

breath, and it happens right about here.
下面说多长时间换气一次的问题。我游50米时，只换一次气，大概在这个时候。

In a 100, I try to breath every three for the first half of the race, which helps me stay

in control during the second half of the race.
在100米比赛中，前半程我每三划换一次，这有助于我控制后半程的动作。

In the second half of my 100, I breathe whenever I need to, probably every five or so. And

then not at all in the last fifteen meters.
在100米的后半程，我在需要的时候才呼吸，大概是每五划换一次。在最后的十五米冲刺时不换气。

In this underwater clip, try to ignore my pull and kick, and focus just on my nose and the

bubbles coming out.
在这段水下视频里，试着忽略我的划水和打腿，注意力放在鼻子（吸气）和吐气上。

2: Sprint Breathing快冲时的换气 9:25-14:10 之二

In sprint free, it is very important to be consistently breathing out. The urge to breathe

come from buildup of CO2, not from the lack of oxygen.
So if you are always exhaling and getting rid of CO2, you have a better chance to delay

oxygen deprivation.
在短冲中，持续呼气非常重要。促使你呼吸的不是缺少氧气，而是积累了太多二氧化碳。所以如果你不

断呼气减少二氧化碳的话，可以有效的延迟缺氧。

You could take many years to learn to control your breathing this way. My coach works on

hypoxics a lot with me in practice, because for the races I swim, it is important for me

to control my breath.
你可能需要花很多年的时间做这个控制呼吸的练习。我的教练给我增加缺氧练习，因为这对我比赛时的呼吸

控制来说，很重要。

We do drills for every three strokes all the way up to every nine strokes. I also do such

50s after practice a few times a week while I don't breathe at all .
我们从三划一换气逐渐练习到九划一换气。一周做几次这样的50米（练习），直到我可以根本不换气。

I try to lower the interval every time it gets comfortable for me.
我试着降低换气周期，只要我的身体没有感到不适。

And on race days, I usually do some lags under water, kicking with nowhere, just to get my

lungs ready and expanded for my race.
在比赛前夕，我通常在水下做一些伸展练习，打打腿，只是为了让我的肺活量扩大，以适应比赛中的要

求。

Always be cautious when you add any type of hypoxic work to your training.
在练习中增加任何类型的无氧练习时，都要保持谨慎。

Don't do too much at once. But the one thing you can focus on during every length of the

freestyle is the timing of your breath, and keeping on goggle in when you breathe.
一次不要练太多。但有一件事是你可以在游每一趟的时候都注意的，就是呼吸的时机，以及呼吸时保持一只泳镜在水里。

This is the starting point for a really fast freestyle.
这是真正的短冲自由泳的开始。

3:Take advantage of every angle利用每个角度 14:15-19:05 之一

Key focus point 3: Take advantage of every angle,
要点3：利用每个角度

The catch is the most technical part of your stroke, and an area where small changes come

into large improvements.
抓水是划手中最有技术含量的部分，一个小的改变都可以对你的游泳技术带来很大的改进。

The most important thing about your catch is taking advantage of every angle.
抓水中最重要的是 充分利用每个角度。

The idea is finding angles during every part of the pull.
思想是探寻划水的每一部分的角度。

//手臂划水过程中的角度
In this clip, try to ignore everything except my hands.
这段视频里，尽量忽略除我手之外的任何其他部位。

Look for the angle of the hand as it enters, catches, pulls, and exits.
仔细看手入水、抓水、划水（抱水、推水）、出水的过程。

You can see the angle of the tack is low.
可以看到我的（手）按入（水中）的角度是很小的。

I try to be precise and think about slicing my hand into the water, fingertips first.
我尽可能把动作做的准确，并把注意力放在手入水动作的每个瞬间，让手是切入水面的。

As the hand goes in and extends forward, right in the surface, I send the pinky out to the

side, this helps me to engage the last, the muscles in my back insist me up for a high

elbow pull.
随着手入水，在贴近水面的水里前伸，之后，我把小拇指从体侧送出水面，
这有助于我推水到底，也有助于我利用背部的肌肉维持高肘划水。

From head on, you can see how throwing up the pinky gives me the wider pull, and gets my

back muscles into the stroke.
从头上方看，可以看到转肩送肩让我能把小拇指送出水面（这个动作）给了我更宽的划水，并且让背部的肌肉也参与其中。

Sending my hands out helps me pop the elbow and keep it high.
这个将手送出（水面的动作）帮助我（手出水时）将肘甩出并保持高肘。

If we freeze screen right here, you can see another set of angles that helps give me power

in my stroke.
如果我们在这固定画面，可以看到另外一个可以提高行进动力的重要角度。

Notice the straight line across the shoulders from elbow to elbow, and the 90 degree angle

of each elbow.
请注意从一个肘，通过肩膀，到另一个肘，是一条直线的，并且大臂和小臂呈九十度角

I like to try for this kind of balance, or symmetry, from side to side.
我喜欢保持这种平衡，两侧对称，以及从一侧到另一侧转动时。

I also like to have a wide pull, but the hand never cross the center line of my body, and

never come inside below my hips.
我也喜欢做更大范围的划水，但（划水过程中）手不要超过身体中线，并且当手划至臀部下方时不向内划。


As a pull begins, notice that I keep my elbow high, and put my fingers toward the bottom

of the pool.
在划水开始的时候，注意保持高肘，手指指向池底。

I try to form a straight line from my elbow through my wrist, across the palm, and all the

way to the fingertips.
我尽可能保证，沿着肘部到手腕的直线，穿过手掌，一直到手指尖。

Here is a different angle, watch for the elbow remain high, and for the fingertips keep

pointing down.
这是个不同的角度，注意保持高肘划水，以及手指指向下方。

This angle gives me the most surface area for a powerful pull.
这个角度使我获得一个最大的对水面积，这对于有力的划水来说是至关重要的。

I try to grab as much water as I can on my palm and forearm, and then hang on to all the

water through the pull.
我尽力使手掌和前臂抓到尽可能多的水，然后在划水中把所有抓到的水往后推。

3:Take advantage of every angle利用每个角度 14:15-19:05 之二

In this next clip, notice the angle of the forearm as I begin the final part of my pull.
在下一个片段里，注意我进行划水最后一个动作时小臂的角度。

If we freeze it here, you can see that the elbow is still high.
如果固定画面看，此时仍然保持高肘姿势。

The forearm, wrist and hand also form a straight line, with fingertips pointing down.
前臂、手掌和手也形成一条直线，指尖向下。

I am still holding on to the water with the big surface as possible.
我还是尽可能增大对水面积。

Notice how I try to maintain this big surface area, this big paddle, all the way through

the pull, until the hand exits the water.
注意我是怎么保持这么大对水面的，像个大的船桨一样，贯穿整个划水过程，直到手离开水。

A common mistake swimmers make is to let go the water too early, either by collapsing the

elbow or the wrist, or by exiting too early.
游泳者经常犯这样的错误，是过早地把水释放开了，有的是因为拖肘，有的是因为手腕松塌，有的是因为出水过早。

I try to maximize my angles. I keep the elbow high, the wrist straight, and I try to

follow it to the hip.
我尽量加大我的角度。我保持高肘，手腕伸直，并且保持（这些要点）直到划水至臀部。

In this next clip, try to ignore the hands, and focus just on the angle formed by my

elbow.
下一段里，尽量忽略手，而把注意力放在肘的角度上。

I try to maintain a high elbow at every point of the stroke.
我尽量在划水的每个阶段都保持高肘。

Here is another view where you can see how the high elbow helps me take advantage of the

muscles of my back.
这是另外一个视角，来展示高肘是如何帮我利用到背部肌肉的。

It lets me apply more pressure to the water.
它（高肘）使我给水更大的作用力（从而获得更大的推进力）。

In this clip, you can see another way I try to take advantage of the angles, I try not to

let my hands cross the center line of my body during the pull.
这段里，可以看到另外一种利用角度的方法，我尽量不让手穿过身体中线。

My hands enter right above the shoulders, then go wide, then come slightly in, but they

don't cross the center line of my body.
我的手在肩的正上（前）放入水，然后向外划，然后稍稍地向内划，但这期间都没有过身体中线。

By not letting my hands cross the center line, I can swim in a more direct line.
通过不让移臂的手越过身体中线，我可以游的更直。

When you work on your catch, try to think about just one angle at a time, focus on hand

entry one day, high elbow the next, straight wrist the next.
你练习时，尽量每次把注意力放在一个角度上，一天练习手，下次练习高肘，再下次练习手腕伸直。

Remember, it is small changes that can add up to big improvements.
记住，小的改变都可以对你的游泳技术带来很大的改进。

4: take advantage of the turn利用转身 19:10-23:25

Key focus point 4: take advantage of the turn要点4：充分利用转身

The fastest part of your race is the start. The second fastest is your turn.
游泳比赛中最快的部分是跳发，其次是转身。

I work on starts and turns at every practice, so that I can learn to take full advantage

of the speed generated by pushing off the solid surface.
我每次训练中都练习跳发、转身这两个部分，目的是学到如何更好的利用跳台/蹬壁产生的速度。

In this section, we will focus just on the flip. Let's watch it first at full speed, then

slow it down so we can focus on the details.
这部分里，请把注意力放在翻转动作上。先看一遍正常速度，然后再通过慢动作看动作细节。

For me, the key ingredient to a fast turn is not looking up the wall before you foot on

it.
对我来说，做快速转身的关键在于脚碰到墙之前不看它。

If you look up, you lose most of your momentum, and this slows you down on every part of

the turn, including the push-off.
如果你看的话，你会损失大部分冲力，并且这会让你在转身的每个动作都减慢，包括蹬壁。

You want as little a pause for your flip as possible.
你想要在翻转中尽可能减少停顿的话。

Try to take your last pull, and follow it immediately with your tuck.
可以试一试在最后一划之后，立刻折叠你的身体。

Flip straight over, and keep your body in a tight tuck.
径直先前翻滚，并保持你的身体紧紧地折叠起来。

The smaller the ball you are in, the faster you can get over.
你（的身体）卷缩得越小，你就转的越快。

Try looking for your knees to help you get in a tight tuck.
试着看你的膝盖，有助于你收紧身体。

Try not using your hands and arms when you flip, foot from your abs, from your core.
滚翻的时候不要用手臂和手，用你的腹部和核心（指躯干的肌肉，尤指腰腹的肌肉）发力。

Once you take your last pull, link your arms with your thighs, and then right above your

head, ready to go in a streamline when your feet hit the wall.
当你做完最后一次划水，先把手臂放在腿测，然后移至头顶，为你蹬壁后把身体伸展成流线型做准备。

I like to let my knees go apart when I flip, cuz I think this gives me a better base when

I push off.
我喜欢翻滚时（稍稍）分开我的膝盖，因为我觉得这可以给我的蹬壁更好（稳）的基础。

[Once I push off, and I push off on my back, rather than angles on my thighs], my feet

come together immediately into a streamline.
蹬壁时，我使用背蹬壁，而不是大腿，我的脚也立刻一起进入流线型姿势【待确定】。

I am slightly deep, so that I can take a few dolphin kicks before I start the flutter kick

into break out.
（蹬壁之后）处在较深的位置，以便我在开始爬泳打腿之前打几次蝶泳腿。

To go a bit deep, make sure your legs are planted a bit high on the wall.
要进入较深的位置，你要确保你的腿踩在墙上高一些的位置（蹬壁角度向下）。

You have a lot of speed and momentum coming off the wall.
你可以从墙获得很多的速度和动量。

To hang on this momentum, you don't wanna start your kick too early.
要保持（利用）这个动量，不要太早打腿。

Get a good streamline, then a few quick dolphins before you break out.
（继续）游之前，身体保持好的流线型，然后快速打几下蝶腿。

My favourite drill for practising turns is to take three or five strokes down the pool,

and then go right into the flip.
练习转身我最喜欢的方式就是向前划三下或者五下手，然后立即（做一次）翻转，然后刚好到池边做转身动作。

The good thing about this drill is that you can imagine the wall as always in a perfect

distance away, take your strokes and immediately flip, making sure you are in a tight

tuck, and your knees are in a good distance apart, then push to a streamline, and then

bend on your back.
这个练习的好处是，你可以一直想象池壁就在离你最理想的距离的地方。你划水，紧接着你翻身，（翻身时）要确保你的身体紧紧折叠，你的膝盖分开合适的距离。然后做一个推的动作把身体变为流线型（仰着的，想象刚蹬完壁的那刻）。然后弯曲起你的身体（恢复到俯着的状态）。

We do this over and over again down the pool, and it really helps to perfect the technique

without tiring your legs out with constantly push off the wall.
我们可以朝着池子的另一端向前一遍又一遍地重复这个动作，它对完善转身技术真的很有帮助，而且可以避免打腿打得很累了却还无法频繁地练习蹬壁这个动作的情况（意思就是说，不会像通常游泳那样，游一趟才有一次练习蹬壁的机会）。

Remember, sprints are all about speed, so you need to take all the advantage in every part

of your race that will give you most speed.
记住，练短冲就等同于练速度，所以，要充分利用比赛中可能使你获得更快速度的每个动作。

5:learn to swim soft to go fast通过放松游练习快速游 23:30-26:45

Key focus point 5, learn to swim soft to go fast,
要点5 学会快速的轻松的游（通过放松游的练习来提高快速游的水平）

When I am swimming at race pace, my stroke is anything but soft.
当我以比赛节奏游的时候，我的动作绝对不是轻柔的。

But in order to race like this (going fast), I spend a lot of time swimming like this

(swimming soft).
但为了像这样（频率很快）去比赛，我花很多时间像这样（轻松游泳）练习。

When I practising, I focus on a lot of things.
当我练习的时候，我关注很多事情。

And to really focus, I have to slow down and swim softly.
为了能专注这些（东西），我必须降低速度，轻松的游。

At slow speed, I can tune in to how well I balance in the water, and where I am reaching

full extension on every stroke.
在较慢的速度下，我可以调整身体（知道）怎样在水里可以获得更好的平衡，还有怎样做到每个动作都

充分伸展（找到每个动作中手脚需要达到的位置）

I can experiment how my hand enters the water, or where exits.
我可以尝试，手怎么入水，或者从哪个位置出水。

I can feel what happens when I am doing different things on my fingers and hands during

the catch.
我可以感觉到，划水时手指和手做不同动作的话（对划水来说）有什么不同。

I can play with where I start the catch, and how high my elbows are, or how wide my hands

go.
我可以揣摩，从哪开始划水，肘多高，手抓水多宽（抓水动作关系划水范围）。

I have time to think about the differences between the recovery, which should be relaxed,

and the pull, which should be intense.
我有时间来揣摩手臂归位（水上的动作）和划水时的不同感觉。归位时应该是放松的，划水时应该是用力的。。

I can control the height and quickness of my kick, practising arow resisted kick at race

cadence.
我可以控制打腿的高度（幅度）和速度，用比赛的强度和节奏，练习连续的、阻力较大的打腿（就是下身比上身略低，从而这个打腿的动作都在水下，这样做阻力较大）。。

So that when I race, and the kick is high and out of water, it feels easier.
以便在我比赛时，打腿位置较高（贴近水面），甚至出水的情况下，会感觉比较轻松。

I work on the six-feet kick at practice, kicking with my feet just barely below the

surface.
练习中我使用六次腿，并且保持我的脚恰好在水面以下。

So that I can maintain a six-feet kick for all my races.
以便在所有比赛中，我都保持六次打腿。

I put a lot of emphasis on my technique when I practise, as well as following what my

coach tells me to do, whether to the sane, negative or anything else as long as reliance.
练习中我把很多精力放在技术上，并且听从教练的任何指导，无论我是否完全理解和认同，因为我信任他。

I practise going fast for sure, but I spend a lot of time swimming softly, so that I can

think about what I am doing.
我当然也练习如何游得更快，但我花很多时间在轻松游上，这样我可以边游边思考。

I do this, so that when I race, I can turn off my brain and go into autopilot.
我这么做是为了比赛的时候（标准）动作不用想也能下意识的做出来。

If you can't do something soft, at slow speed, you probably won't do it at race pace.
如果你轻松缓慢游泳时动作做不对的话，比赛中你可能也做不对。

But if you spend the time to learn the things at soft pace, you shouldn't need to think

about anything when you race, except getting your hand on the wall before anyone else in

the pool, which is the topic of our next focus point.
但如果你花时间在轻松游中练习（改进动作）的话，比赛中你就不需要想（也能用那样的动作去游），

但有个事情是需要想的，就是你领先其他对手先到达终点时，这也是下一个要点的主题（到边）。