Open Water Swimming For Beginners - How To Begin
(公开水域初学者如何开始)
Swimming in open water is your goal, where to start? I will assume that you already know how to swim. If not, take some lessons, join a YMCA or a masters swimming team and learn the crawl or freestyle. There are a few things that you can do in the pool to prepare for swimming in open water; bilateral breathing, head lifting and stroke rate training.
•First of all, breathing on both sides, or bilateral breathing, is a must. Is this within your physical capabilities? Stand up and twist the upper half of your body to the right and then to the left. Then turn your head to the right and left. SCHEZAM!!!
(在公开水域游泳是你的目标,但从哪儿开始着手?我将假设你已经知道怎样游泳了。如果不会,那么去上一些课,加入一个YMCA或专门的游泳队,并学会爬泳或自由泳。有不少为公开水域准备的事情你可以在泳池里做,如双侧呼吸,抬头和划水频率训练。首要的是,两边呼吸或称双侧换气,这是必须的。它在你的身体能力之内吗?站立并扭动你的身体上半部分先转向右边,然后转向左边。接着转动你头向右,然后向左。)
Learning to breathe on both sides is possible. Why is this necessary? Imagine or perform the following experiment. Find an open space about 400 yards long. Select a target and try to walk straight toward it EXCEPT close your eyes and turn your head, looking to the right every 2 steps. Sneak a look forward every 10 steps. Vision in the water will be even harder because your forward view may be restricted depending upon wave conditions, fog in your goggles or glare from the sun reflecting off of the water. This is also assuming strict concentration upon straight line swimming, a difficult task for your first open water swim.
(学会双边换气是可能的。为什么它-双边换气是必须的?想象或实践一下随后的体验:找出一块开阔地,长约400码,选定一个目标并直线向它行进,除了闭上你的双眼和转头之外,每2步向右看下,盲行10步看一下前方,水下的视觉将会相当困难,因为你视力将受限于水浪的情况,你泳镜上的雾气或由照在水面反射的刺目的阳光。这还是假设你是集中精力专注于直线游进的基础上,你的首次公开水域游泳对你将是一个艰巨的任务)
Breathing on both sides accomplishes two main goals. It tends to "even out" your stroke so that you will naturally swim straighter. Ha, ha, you already KNOW how to swim straight, right? But that is in the pool. Think of the available cues, lane lines on the side and a black line on the bottom to guide your progress. Open water is much different. In addition to the lack of visual cues available in the pool, the water is colder, there might be some waves and the 'pool length' can be as long as a mile!
双侧呼吸达成两个目标,它倾向于“即使出于”你的划臂的原因以便你自然地游得更直,哈哈,你已经知道怎样直线游进,对吗?但那是在泳池。想象可能的球标,边上的水线和池底的黑线引导你的行动。公开水域很不相同,而且缺乏可能看得到的泳池浮标,水也更冷,有可能会有风浪,“泳池的长度”以英里计。
The second advantage to bilateral breathing is that it will allow you to see to the right and left. When swimming in the ocean, the usual course traverses down and back along the beach. With single side breathing, half of your race will have NO visible cues toward the shore. Watching the shoreline is extremely helpful for straight swimming in the ocean. Other advantages include being able to breath away from oncoming waves or fumes from boats and snubbing your trainer in escort swims if he/she makes you mad. 双侧呼吸的第二个优势是那样将允许向左也可以向右看。当在海洋中游泳时,通常航线遍历下来又游回海滩。由于单侧换气,你将有一半的赛程不能看见朝向海岸的浮标,盯住海岸线极其有助于你在海洋中直线游进。另外一个优势包括能够在换气时避开迎面而来的海浪或船上喷出来的烟雾。或冷落护送你游泳的教练,如果他/ 她让你疯狂的话。
•Another skill to practice in the pool is lifting your head to see forward while swimming. The easiest way is to lift your head forward just before taking a breath to the side. I use the forward motion to look and then breathe to the side. Breathing head forward is not suggested since it requires too much energy to lift the head high enough for a breath and will cause slower swimming. Swim head up freestyle in the pool and see how difficult it is compared with head down swimming.
另外一个要在泳池实践的技巧是在游泳时抬头向前看。最容易的办法是正要向一侧换气之前抬头。我使用向前的动作看一下然后一侧换气。不建议头部向前换气,因为这需要太多的能量去把头部抬得足够高,以便换气,这会造成游速变慢。在泳池中抬头自由泳将会明白相对于头向下的游泳是多么困难。
Try to get comfortable with this peek forward in the pool where it is relatively calm. It will be more difficult in open water, especially in the ocean.
努力让这种朝前的窥视变得舒服,在这种泳池相对平静的地方。在公开水域,特别是在海洋,它将会变得相当困难。
How often is it necessary to look forward? That depends upon your straight line swimming ability coupled with course conditions. Ideally, the less head lifting, the better, but swimming off course is also not advantageous. Initially, try only looking forward every 10 strokes (each arm counts as one).
多久向前看一次是必须的?这依赖于你根据航线情况而具有直线视游进能力。理想地情况是,抬头次数越少越好,但游泳偏航线也没就什么优势了,争取每10划向前看一次(每一只手臂划一次算一划)
•Temperatures in open water are usually colder and may require a quicker stroke rate - stroke rate is how many arm pulls you take in a minute. In open water, strokes can be counted once for each arm as it starts pulling through the water. The rate is determined by counting each arm stroke for one minute (or counting for 30 seconds and multiplying by 2, or counting for 15 seconds and multiplying by 4). The best open water swimmers in the world have stroke rates between 70 and 100 strokes per minute, with women generally on the higher end of that scale.
公开水域的温度通常比较冷,这将需要更快的划频-划频是指你每一分钟完成的划次。在公开水域,划水将视每一只手臂开始划水完成算一次。
A faster stroke rate will assist in keeping a swimmer warmer in cold water. Have a friend time your rate in the pool. If it is under 60, you may want to work on increasing it to better handle colder temperatures.
较快的划频将有助于游泳者在冷水中更温暖。在泳池中你的划频有一个友好的次数。如果低于60,你可能想努力提高划频以便更好地处理寒冷的温度、
Don't get frustrated if increasing your stroke rate is difficult. People usually do not have a daily activity where their arm muscles exercise 'aerobically'. Swimmers develop "aerobic arms" through years of training. A runner's aerobic capability may not automatically transfer to the pool where the arms are the primary motor instead of the legs. Likewise, I can swim comfortably at 80 strokes per minutes after years of training, but watch out if I'm out running; I sound like a steam locomotive.
如果增加划频很困难,不要受挫。人们通常不会在日常的活动中锻炼他们手臂肌肉的“有氧能力”。游泳者发展“有氧手臂”要通过数年的训练。一个跑步运动员的有氧能力将不会自动转化成泳池的能力,泳池中手臂是首要动力,而不是腿。同样,经过数年的训练,我能以每分钟80划的频率舒舒服服地游泳,但一旦我出去跑步,我可能会跑得听起来象蒸汽机的声音。
•One more suggestion with which some coaches may disagree; modifying the stroke recovery. The recovery is how a swimmer brings the arm out of the water and back to the front after completing a stroke. Many times coaches teach swimmers to sharply bend their elbow during the recovery. This usually brings the hand close to the surface of the water. This type of recovery may not work as well in waves. A majority of open water marathon swimmers use a straight arm recovery as opposed to a bent elbow recovery. I believe a straight arm recovery works better in waves and also helps reduce strain on the shoulder. The pectoral muscles work more to recover the arm when it is straight while the shoulder and rotator cuff muscles work more to recover the arm when it is bent at the elbow.
还有一个可能一些教练不太同意的建议,修正移臂。移臂是指游泳者在完成一次划水后怎样把手臂带出水并在前方回复入水。很多次教练教育游泳者在整个移臂过程中屈肘,这通常带着他们手掌接近水表面。这种类型的回臂在海浪中将不会工作太好。多数开放水域游泳者使用直臂移臂而不是屈肘移臂。我相信直臂移臂在海浪中工作得更好,而且有助于减少肩部的紧张。当直臂移臂时,胸部肌肉担当了更多的工作;而当屈肘移臂时,肩肌和肩袖肌将担当更多。
Experiment with your recovery and see what works best for you, bent, straight, or somewhere in between. All types have been used by fast swimmers and world record holders; Janet Evans being a prime example of a successful straight arm recovery swimmer.
实践一下你的移臂并了解到哪种方式对你最好,屈臂,直臂,或者某种程度二者兼而有之。所有的类型都会被快速的游泳者和世界纪录保持者采用。Janet Evans 是一个直臂移臂成功的典型例子。
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