2010/4/15 Thursday
//focus on breathing//
100y warm up
6 x 175y on 3’ as two sets (1,2,3 and 4,5,6), each set on descending time
50y easy
Coach instructs on key techniques in breathing for fly, back and breast:
------ for all strokes, breathing will break the body position. It needs to be done fast and efficient
------ fly: breathe in when finishing the pull, done with inhaling when arms in half recovery, then head down into water
------ back: breathe once in one cycle (two arm strokes) or longer, exhale with mouth steady
------ breast: look down at 45 degrees at water when breathing, do not look forward, arms’ pull will lower the water level in front of the chest, make it a little bowl, and that’s where breathing should be taken. Then go into underwater streamline position as fast as possible. During gliding, head should be under arms.
6 x 150y practice on breathing techniques for fly, back and breast, slow to medium pace but really focus on the techniques.
5 x 100y IM on 2’, no need to go all out fast, make every stroke under control and focus on breathing
400y free, do alternate breathing on the 3rd, 5th, 7th, 9th stroke in the unit of 25y
10 x 50y on 1’ as warm down
3500y total (1hr 30min)
My comments:
1) I usually breathe in backstroke once per stroke. That was fast but shallow breathing. Now learned to breathe once per cycle. It helps to make everything smoother. But still, water getting into nose hurts me.
2) Coach said the 2nd kick in my butterfly needs to be stronger.
2010/4/15 周四
//重点练习呼吸//
100y 热身
6 x 175y, 3’一个包干,1,2,3为一组,4,5,6为一组,要求每组内一次比一次快。
50y 放松
教练讲解蝶,仰,蛙的呼吸技术要点:
------ 所有泳姿的呼吸都会打破身体游进当中的姿态,需要快速和有效率的呼吸
------ 蝶:吸气应当在推水结束时开始,在空中移臂到一半时完成,然后立刻头部入水,移臂再完成剩下的一半
------ 仰:一个周期或者更多完成一次呼吸,嘴部呼气,匀速
------ 蛙: 头出水面吸气时眼睛45度角往下看,不能看前方。手部抱水会在胸前形成水面碗状凹陷,那是吸气的位置。然后尽快头部入水,形成超直流线型,要求滑行时头部被双臂夹在下方。
6 x 150y 练习蝶仰蛙的呼吸,慢速到中速,重点在于训练呼吸技术。
5 x 100y 混 2’一个包干, 不追求速度,控制好每个动作,体会呼吸细节。
400y 自, 练习两侧呼吸,要求分别呼吸在第三,第五,第七,第九次划水,以25y为单位轮换
10 x 50y 1’一个包干作为冷身
总量3500y (1小时 30分)
我的体会:
1) 我原来仰泳呼吸紊乱,有节奏也是一划一呼吸,一个周期呼吸两次,现在改成两划一呼吸,感觉轻松了,但是还是有时候要鼻子呼气把水喷出来,不然难受。
2) 教练说我蝶泳二次腿不够用力,以后要加强。 |