Breaststroke Pullout Fine Tuning蛙泳水下拉起动作练习

Breaststroke - Pullout Fine Tuning
蛙泳--“拉起”完美协调
Posted by Barbara Hummel on Mar 21, 2008 0905AM
试译：Dvyang, on May 6, 2008
Breaststroke pullouts can be tough to work on because you do only one per length...and you are often running short on air when you do them. Here's a way to practice your pulldown and recovery several times on every length...while getting all the air you need.
蛙泳的水下“拉起”动作很难练，因为每个单程只做一次，而且由于换气缘故通常游不远。这里的方法能全程提供你需要的空气，让你多次练习“拉起”起动作。

Why Do It
为何做
You can have the best pulldown and dolphin kick in the world, but you can lose all your power and momentum IN AN INSTANT...if you LOOK UP on the breakout. In this drill, the use of the FInis Swimmer's Snorkel takes away the temptation of lifting the head, and lets you isolate the pulldown and the recovery while focusing on a stable body position.

How to Do It
怎样做
1. Grab a pull buoy and your Finis Swimmer's Snorkel.
　　夹紧你的浮块和您的换气管。
2. Push off in streamline and let your body rise to the surface. You want to be balanced front to back before you start your first pulldown.
　　蹬出，让身体保持流线型并慢慢地升到水面。在开始第一次水下划水(pulldown)之前让身体前后保持平衡。
3. Execute your normal pulldown, but skip the dolphin kick. Remember, we're focusing on just the motion of the arms, not on the entire pullout.
　　 做正常的水下划水(pulldown)动作，但跳过海豚打水。请记住，我们的注意力是手臂，而不是对整个的拉起(pullout)动作。

4. As you recover the hands, keep them close to your body, and stay COMPACT with your arms.
　　当你拉回双手，让双手贴紧身体，两臂保持紧张。
5. As the hands come under your chest and face, keep your eyes down and keep your head and shoulders stable and flat. Don't hunch up with your shoulders. And don't lift your head to look forward.
　　当你的双手从你的胸和面部下前伸时， 头部和肩膀要保持平稳。不要拱起你的肩膀，不要抬头向前看。
6. Return the hands to full extension, with thumbs touching. Check your body position to make sure your hands are higher than your head and then...when your body is stable and aligned...start your next pulldown.
　　当双手完全伸展，手指相碰。检查你的身体位置，确认你的双手高于你的头，你的身体稳定并呈一直线 .... ... 再开始你下一次水下划水。

7. Do several 25s, focusing on staying compact and stable as you recover your hands and arms.
　　这样做的几个25米来回(25s) ，侧重于感觉当你收回你的手臂时的紧张和平稳。
8. Then take off your equipment and swim four 25s of breaststroke with your normal pulldown and breakout. Try to capture the same stable feeling as your hands pass under your face and into full extension for your first stroke.
　　然后去掉你的设备，用你通常的水下划水(pulldown)和(breakout)游4个25米来回。当你的双手从脸下经过充分伸展准备做第一次划水的时候，要尝试捕捉那种稳定的感觉。

How to Do It Really Well (the Fine Points)
如何真正做好（要点）
This drill is all about staying stable and aligned as your hands pass under your body and back into streamline. Try to keep your head and torso right at the surface, with very little up-and-down-motion.
这个练习都是关于当你的双手从身体下经过和回到流线型时如何保持稳定。尝试保持你的头和躯干正好在水面下，只有很小的起伏波动。
This drill will imprint the proper head and eye position for your breakout, so that your body can remember it when you go swim.
这个练习要加深你在游动时头部和目光的适当位置感觉，让你游起来的时候你的身体可以记住。

娃娃来咯。。。/:A023? /:A026?