两个GoSwim视频（中文字幕版）

猪八戒

3、打包下载：
http://www.rayfile.com/files/82fe5d4a-c875-11dd-aa65-0014221b798a/

FREESTYLE - Open-Water Breathing
Posted by Glenn Mills on May 27, 2008 07:03AM

With summer and the open-water season fast approaching, here's a quick technique to help you get air in the chop, while not causing you any extra effort.

Why Do It:
When swimming in open water, there are a few ways to get air....

You can lift your head higher in the water as you site.

You can lift your head higher when you breathe -- like an out-of-balance breath,

Or you can rotate your body and head more so you're looking directly up.

The idea is to make sure your mouth is above water when you start to inhale, while not creating too much extra work when you do this.

How to Do It:
1.  Start by getting a feel for where you want to be during the breath.  To do this, practice balanced kicking on your side, face up.  Notice that in order to remain balanced in this position, your head and body spin farther than usual.  The good news is that it's easy to kick in this position.
2.  Now swim freestyle, pausing for only 3 breaths in your balanced kicking position.  Pausing for a few breaths here confirms that you're still balanced, moving forward, and getting air.
3.  Take out the pause, but continue to over-rotate just a bit, so that your eyes and mouth are pointing skyward.

How to Do It Really Well (the Fine Points):
Make sure you practice this to both sides, and one trick is to look behind you just a bit during the breath.

When you rotate this far to air, try to keep your rhythm consistent.  To do this, try leading to air with your head, almost having it push your shoulder out of the way.

Freestyle - Phelps-Like Breakouts
Posted by Glenn Mills on May 20, 2008 06:43AM

Ever wish you could push off the wall like Michael Phelps? Yeah... us, too. But at least we can try to improve on what we've got, and get as "close" to the master as we can. Here's a fun drill you can incorporate into your practices to at least make you FEEL like Mike.

Why Do It:
Learning to use dolphin kicks in your pushoffs can help you maintain a bit more speed, and travel farther before you have to start swimming.

How to Do It:
1. Ok... we're going to cheat a little bit. Put on your favorite fins.

The rest of this is really a set featuring underwater dolphin kicks.
2. Swim a set of 25s. How many is up to you, but start with the plan of reducing the number of underwater dolphin kicks down to 3 or 4. For example, if you're swimming twelve 25s, break the set up into 3 sets of 4 x 25's. Start by doing 7 or 8 dolphin kicks on the first 25.

Then, on each 25 in the set of 4, reduce your dolphin kicks by one. So, 6 on the 2nd 25, 5 on the 3rd 25, and 4 on the 4th 25. Then repeat.

By the time you get to your 4th 25, you should be at 3-4 dolphin kicks. Make these kicks fairly fast, and perform them in a nice, tight, streamline position.

3. Just before you take your first stroke of freestyle, switch from dolphin to flutter kick to prepare for your first stroke of freestyle.


How to Do It Really Well (the Fine Points):
When you transition from dolphins to freestyle swimming, make sure you stay low, and don't breathe. You'll have to pay particular attention to the breakout because there's a potential to stay a bit too deep, and catch your recovering arm on the water as you recover into your first stroke.

Remember this feeling, and do your best to incorporate this dolphin-to-freestyle breakout into each length. You may not go so far or so fast as Michael, but we all have to start someplace.

FREESTYLE - Open-Water Breathing
Posted by Glenn Mills on May 27, 2008 07:03AM

With summer and the open-water season fast approaching, here's a quick technique to help you get air in the chop, while not causing you any extra effort.

Why Do It:
When swimming in open water, there are a few ways to get air....

You can lift your head higher in the water as you site.

You can lift your head higher when you breathe -- like an out-of-balance breath,

Or you can rotate your body and head more so you're looking directly up.

The idea is to make sure your mouth is above water when you start to inhale, while not creating too much extra work when you do this.

How to Do It:
1.  Start by getting a feel for where you want to be during the breath.  To do this, practice balanced kicking on your side, face up.  Notice that in order to remain balanced in this position, your head and body spin farther than usual.  The good news is that it's easy to kick in this position.
2.  Now swim freestyle, pausing for only 3 breaths in your balanced kicking position.  Pausing for a few breaths here confirms that you're still balanced, moving forward, and getting air.
3.  Take out the pause, but continue to over-rotate just a bit, so that your eyes and mouth are pointing skyward.

How to Do It Really Well (the Fine Points):
Make sure you practice this to both sides, and one trick is to look behind you just a bit during the breath.

When you rotate this far to air, try to keep your rhythm consistent.  To do this, try leading to air with your head, almost having it push your shoulder out of the way.
自由泳 － 开放水域呼吸
.夏季和开放水域游泳季节快要到了，下面介绍一些让你不用特别费力的速成呼吸技巧。
为什么这样做：开放水域游泳有多种呼吸方法

你在水里时可以把头抬高一点。你可以在呼吸时把头抬高一点，就象不平衡（out-of-balance）呼吸那样。你可以把身体和头转动得多一点，这样你就可以直接向上看。目的是保证让你在吸气时口在水面上，而且这样做不用特别费劲。
怎么做？
1.   开始是感受一下呼吸时你希望在什么位置。为此，练习一侧的平衡打腿，脸部朝上。注意，为了保持位置平衡，头和身体转动比平时要大。好处是这个位置打水容易。
2.  现在游自由泳，3次呼吸后暂停在平衡打水位置。多次呼吸后暂停，确认你仍然保持平衡，向前移动并吸气。
3.  结束暂停，但是转动继续保持稍多一点，使眼睛和口朝上。
怎样做好 （要点）：
在两侧进行本练习，诀窍是在呼吸时稍向后看。
转动呼吸时，保持节奏一致。为此，尽量让头靠近肩膀。

最后一句不是很理解，翻译得不对。还请补充。

Freestyle - Phelps-Like Breakouts
Posted by Glenn Mills on May 20, 2008 06:43AM

Ever wish you could push off the wall like Michael Phelps? Yeah... us, too. But at least we can try to improve on what we've got, and get as "close" to the master as we can. Here's a fun drill you can incorporate into your practices to at least make you FEEL like Mike.

Why Do It:
Learning to use dolphin kicks in your pushoffs can help you maintain a bit more speed, and travel farther before you have to start swimming.

How to Do It:
1. Ok... we're going to cheat a little bit. Put on your favorite fins.

The rest of this is really a set featuring underwater dolphin kicks.
2. Swim a set of 25s. How many is up to you, but start with the plan of reducing the number of underwater dolphin kicks down to 3 or 4. For example, if you're swimming twelve 25s, break the set up into 3 sets of 4 x 25's. Start by doing 7 or 8 dolphin kicks on the first 25.

Then, on each 25 in the set of 4, reduce your dolphin kicks by one. So, 6 on the 2nd 25, 5 on the 3rd 25, and 4 on the 4th 25. Then repeat.

By the time you get to your 4th 25, you should be at 3-4 dolphin kicks. Make these kicks fairly fast, and perform them in a nice, tight, streamline position.

3. Just before you take your first stroke of freestyle, switch from dolphin to flutter kick to prepare for your first stroke of freestyle.


How to Do It Really Well (the Fine Points):
When you transition from dolphins to freestyle swimming, make sure you stay low, and don't breathe. You'll have to pay particular attention to the breakout because there's a potential to stay a bit too deep, and catch your recovering arm on the water as you recover into your first stroke.

Remember this feeling, and do your best to incorporate this dolphin-to-freestyle breakout into each length. You may not go so far or so fast as Michael, but we all have to start someplace.
自由泳 － 象菲尔普斯一样出发

你希望象迈克尔菲尔普斯一样快速出发吗？ 是的… 我们都希望这样。但是至少我们可以尽量改善我们的水准，并尽量“接近”大师。你可以将下面一个好玩的练习加入到你的训练中，这样至少让你觉得象迈克尔一样。
为什么做：
学习在出发时使用蝶泳腿有助保持稍快一些的速度，而且开始游泳以前移动得更远。
怎么做？
1. 好的…我们要耍点赖。穿上最喜欢的游泳鳍脚。其它部分就是做水下蝶泳腿。
2. 游几组25米。多少次取决于你自己，但是要有计划地将水下蝶泳腿的次数减少到3至4次。例如，如果你游12次25米，分为3组4次25米。第1次25米做7至8次蝶泳腿。
然后，在每4次一组的25米练习中，每25米减少一次蝶泳腿。第2次25米是6次，第3个25米是5次，第4个25米是4次。然后重复。
到第4个25米时，你应该做3－4次蝶泳腿。快速打腿，打腿时要求动作优美、紧绷、保持流线型。
3.在第一次自由泳划手前，从蝶泳腿改为自由泳腿，准备做自由泳的第一次划手。

怎样做好 （要点）：
从蝶泳腿转换为自由泳时，一定要保持低位，不要呼吸。You'll have to pay particular attention to the breakout because there's a potential to stay a bit too deep, and catch your recovering arm on the water as you recover into your first stroke.
必须特别注意v出发动作，因为可能会太高，并将第一次划手后回收的手臂插入水中。
记住这种感觉，尽力将蝶泳腿出发动作加入到每次练习中。你或许不能象迈克一样快，但是我们所有人都必须开始这样做。