Jessica Hardy的蛙泳俯视技术 非常标准的蛙泳动作

Jessica Hardy的蛙泳俯视技术 非常标准的蛙泳动作

Breaststroke Technique with Jessica Hardy『Jessica Hardy的蛙泳技术』
This week’s Speedo Tip of the Week is an excerpt from the November-December 2005 issue of Splash, in which special correspondent Bonnie Moss writes about training with Jessica Hardy. Moss writes about the importance of technique work in Hardy’s training.
本周的Speedo小贴士摘自Splash杂志2005年的十一、十二月份刊号。在文中，特约记者Bonnie Moss写了一点关于Jessica Hardy训练的内容。Moss对于在Hardy的训练中用到的技术的重要性作了描述。

The Tip:        
Technique is something Hardy focuses on constantly.
小贴士：
技术是Hardy永恒关注的东西。（要想游好泳，就要练好技术，练好基本功）

“I’m always thinking about it and there is always something going on there. I must have a good feeling of the water, and be aware of how my body moves and the constantly changing surroundings,” Hardy says. “I don’t get scared playing around with my stroke; I want that perfect fit.”
Hardy说：“我总是想着它（技术），而技术总是在不断变化前进。我必须对水有一种良好的感觉，必须关注身体是如何移动的，也要感知不断变化的环境。我从不对我的游泳动作感到恐惧，我要我的动作完全适应环境。”

A major part of her club coach Dave Salo’s breaststroke program includes high-intensity drill work and less full-stroke swimming. For example, typical sets are:
她所在俱乐部的教练Dave Salo的蛙泳教学项目中的一个主要部分包括高强度的练习和少量完整动作的游泳。典型的几组练习有这些：

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。

　在美国，第一次触犯反兴奋剂条例的运动员，将被禁赛两年。