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You’re on the block. You take your arms out to decide what line you go. When the swimmer passes through your line, that’s when you start. And you want to have your start be a back swim but you don’t want to stand up to do it. You downhill like this you watch the swimmer swim through then you start a back arm swim. 站在岸上。 举起双臂来决定你要走的路线。 当你的队友游过那条线时，就是你要出发的时候。 像这样弯下腰，等待你的队友游过再开始仰泳。 Again pick a hole in the water. Go! Nice job. 老样子，在水面上挑选一个洞。 出发！好样的。 Be careful when you start your arm swim you want to be going forward through your body. You don’t want to stand up at all. 注意，当你开始仰泳时，你需要的是向前。 所以根本不需要直立。 V would you do a relay take off? Good job. Now ……………. Go relay take off. Remember in the perfect relay takeoff, the swimmer on the block will be fully extended when their teammate touches the wall. Vivian你能来做一个接力出发吗？好的。现在….. 请记住，在一次完美的接力中，在队友碰到池壁时，在跳水板上的泳者将会充分舒展自己的身体并出发。 Becoming a champion backward starter. Here we go. We ‘re going to start out with what we call the backward bounce drill. What you want you to do is to pull yourself into the wall and put your face into the water and then bounce back from wall. And at about the third one, I’m going to ask Steven to jump back into a sit drop. 如何成为一个…让我们开始吧。 我们将从backward bounce drill开始。 你需要做的是将自己拉向墙壁，将头沉入水中然后蹬壁出发。 当拉到第三下时，我会要求steven做一个坐沉的姿势。 This time let’s do the same grill. I want you to jump back and leave your arms on your side. Bounce it. Just go. Let’s do it one more time and really jump out over the water. 这次让我们做同样的练习。 我想要你向后跳并将双手放在身体两侧。 让我们再拉一次然后真的跳开开始前游。 This time let’s go on that bounce grill, and bring your arms back over your head. Ready, Go! Ready, bounce it. 让我们继续蹬壁练习，将你的手臂放在头后。 准备好了吗，开始！蹬壁！ Take what you just learn in that drill, and do a backstroke start from your hand on that grill. When you pull up you want to be ready to push against the bar. You want to be quite like a spring, ready to push against the bar. Take your mark, go! 让我们试试仰泳的出发练习。 将你刚才所学的应用上，然后完成一次仰泳出发。 当你靠近墙壁时，你需要做好蹬壁的准备。 想象自己是个弹簧，准备好蹬壁。 预备。出发！ Here we go, take your mark. Go! Nice job! take your mark. Go! 准备好了，预备，出发！好样的 TURNS We’re gonna start with a freestyle and backstroke turn lead-up grill. The first thing we’re gonna do is… I will ask the swimmer to get as tightest ball they can get it, and floating there. Xxx against your chest, relax. Get your xxx against your chest, try to put your ears between your knees. Very good. 我们要做的第一件事是… 我会要求泳者蜷缩得尽可能紧得像球，漂浮在那里。 将膝盖贴近你们的胸膛，尝试着将头埋入膝盖中。很好。 Now this is how tight the ball you wanna rotate or summon up your turn for freestyle and backstroke. You wannna have your back round it. Like this and you xxx against your chest. Relax. 这就是你们要蜷缩得程度，在你们翻滚旋转之前。 旋转你的背部。 就是这样。 Now this time I want you to give me a … …. And then when I say go I want you to give me a very tight … and come over round. Ready, balance , eyes on the bottom . kick a little bit. Go. Very good. 现在我要你们做一次旋转。 然后当我说go 的时候，我要你们蜷缩得非常紧，然后翻滚过来。 准备，平衡好。眼睛看着池底。 再蹬腿一下，Go。非常好。 When you come around, you wanna you to be in a tightest ball you wanna be in. Because you spin faster in….. Let’s do that again. Ready, Balance. Go! 当你翻滚的时候，想象自己成为一个很紧得球状。 因为你想要尽可能旋转得快。 让我们再做一次。 准备好了吗。Go！ Now when you come around, you don’t wanna to use your arms. You want to leave your arms behind you on the surface of the water. And you do the somersault through your arms. So you don’t use your arm to spin the somersault, you use your body. We’ll talk about more how you can even do it better in a minute. 现在当你转过来以后，你不需要用你的手臂。 将你的手臂放在身体的两侧，放在水下。 然后在你的双壁之间完成一次跟斗。 所以你不需要用你的手臂来完成跟斗，用你的身体。 我们稍后会说说看如何做的更好。 Ready, balance. Kick your legs a little bit, Steven. Go, bery good. 预备，保持好平衡。 再等一会腿，steven Go! 很好。 What you wanna do is going into the turn. It’s an emerge. That is you take your line your head your shoulders your chest an inch under the water. Then you tuck your xxx and the xxx of your swim. Take your hips right over you shoulders into the somersault. We’re not gonna do the somersault yet. This is submerging. 你想做的事是怎么回事进入弯道。 这是一个出现。 这就是你把你的线你的头你的肩膀你的胸部在水中一英寸。 想象臀部带动肩膀进入跟头。 我们还不做跟斗练习。 现在先浸没水中。 Alright, three hand-hips. Xxx. Submerge. 开始，三次打水。沉下去。 ……………………………………… Ready, travel. Alright. Don’t take it quite so deep. Let’s try it again. V you do it first. 预备，开始。 别潜得太深。 让我们再试一次。 Vivian你先来。 Ready go. That’s it. The only thing you do it wrong…… 预备，开始。就是这样。 唯一不足的是… The great freestyle turner- the turner you want to be to become a champion. You go into the water, you submerge. You do your somersault under the water. I don’t want to see a lot of your hips or your feet coming over the surface. It’s down in the water for the most part. You wanna take the momentum with your swim, submerge, do your somersault undernearth the surface of the water. So that when you p… you feet on the … 完美的自由泳转身-成为游泳冠军必备的转身。 入水，潜水。 在水下完成跟斗。 别让我看见你的臀部和脚露出水面太多。 大部分是在水下完成的。 带着你游泳的劲头，潜水，在水下完成你的跟斗。 That way you can take the momentum of your swim to the somersault. And you don’t have to work with the speed of the somersault that way. Alright we gonna take three …. Ready, Go! 将游泳的势能带入跟斗很重要。 你不需要翻得那么快。 好的。让我们三次打水后潜水，翻滚。 预备，出发！ Now I would like to see that somersault done under the water a little bit more. And don’t xxx it too much into it. It goes kind of steps like this. One two three… Three hand-hips, … 我希望看到你们的跟斗在水下完成。 完成得有些节奏。 就像这样，三次打水之后，潜水，翻滚。 | 
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