Building a solid freestyle means you should focus on core stability and learning to send your energy forward.
建立一个稳定的自由泳，意味着你应该
专注于核心的稳定性，并让自己的力量可以前送。
Why do it:
为什么这么做
Mastering core balance means that all your propulsive efforts will be more effective.
掌握核心平衡意味着您的所有推动力将更有效。
How to do it:
1 - Start by taking a few strokes, and then pausing in the extended / rotated position to see how far you can glide.
先从划几个动作开始，然后在延伸/旋转位置暂停
看看你能在水里滑行多远。
2 - Do your best to stay close to the surface and try not to let the legs sink.
尽量靠近表面，尽量不要让腿沉没
3 - When you feel confident if your line while paused, restart your swimming with a slow, stable stroke.
当您在暂停时感到自信
重新开始慢而稳定的技术动作
4 - Build to a high speed again, and then drive your hand and body forward to another pause... the keep repeating.
再次进行下一个高速游进
然后带动你的手和身体前进到另一个暂停，保持重复
How to do it really well (the fine points):
怎么做得更好
Don't forget the kick.
别忘了踢腿
During the initial stage of this progression
在这个练习的初始阶段
it's good to try to stabilize without the use of the legs.
尝试稳定而不使用腿是学习的重点
Moving forward in the drill, as you get to the repeating phase, make sure you're driving everything forward
当您进入重复阶段时
请确保您通过整个练习
through the entire drill, with a steady and strong flutter kick.
以稳定而强劲的打腿来推动身体的前进。