海曼蝶泳教学片 英文字幕 （4-5）

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(4) GIVE IT UP IN THE BACK
Many swimmers think that big pull is the most power full, but this isn’t always true in butterfly. Here is something I’ve seen quite a lot when I watch age group Swimmers. They pull all the way back their arms, and then get stuck. They pull so far back that it’s so hard to get their arms and shoulders out to get a clean, quick recovery. Taking a big pull like this may feel powerful, but can interrupt your body rhythm and actually slow down your timing. In butterfly you want to set up your rhythm and timing with your body, not with your arms and legs. This usually means that you need to take a shorter faster pull. A pull that matches your body motion. When I want to work on faster arm stroke , I think about giving it up in the back. I think about anchoring my hands, then I sweep them in towards my chest, then I send them out at the sides, rather than back towards my hips. Let’s watch this in slow motion. The hands anchor high, sweep in , then flare out at sides. My hands are accelerating as they leave the water. I feel I am throwing them towards the other end of the pool. It may look as if I am pushing my hands back to my hips. But I am really thrust them at sides. Here I am giving it up in the back. Notice that here my body rhythm stay smooth and steady, no interruptions. The rhythm stays quick. I am giving it up in the back, so that I can set up rhythm with my body. And Set front part of my stroke. It’s important not to over do it here. When somebody else is looking at your stroke, it should look fairly normal. They shouldn’t be able to tell you’re accelerating your hands to the sides. They should just be something that you can feel, that you’re aware of. If you overdo it, you’re gonna lose some distance per stroke. And you’re not gonna have as powerful as the pull. The idea here is to find a balance, right in between. Don’t push too far back, but don’t give too much up.


(5) Breathe Low and Early
Some swimmers look as if they can swim butterfly all day long. Part of this is due to body building and flexibility, part of it is due to good technique and knowing how to focus on the right things. But a big part of effortless butterfly is how you breathe. Let’s first look at my eyes. Notice that I am looking down when I come up for air. My head stays low. My chin and mouth just barely clear the surface. I find my air in the pocket which forms just above the water. This swimmer is looking forward toward the other end of the pool when she comes up for air. When the head comes to this height out of the water, something else has to sink, and it’s usually the legs. This makes butterfly so much harder than it has to be. If you keep your head low and eyes down when you come up for air, your hips will arise high and your legs won’t sink. Here is the side view. The breathe comes here and my hips stays near the surface. You can see this even better at the surface. Notice How I stay low for breathe. And my hips don’t sink when I breathe. I stay in a horizontal position. And this makes easier to finish the pull and take my second kick.
Notice that I also breathe early as soon as I start to sweep in and pull.
This swimmer waits too long to start the breathe. Her arms already start to pull before she comes out for air. If you breathe too late, it interferes the rhythm of your stroke and alignment your body.

Notice how this swimmer is struggling to find the rhythm, almost vertical in the water. By starting breath early you get a better breathe and cleaner breathe. Notice here that I start my breathe as soon as I start my in sweep and pull. One question that swimmers ask me all the time is how often should I breath in butterfly? What is the best pattern? My answer is that there is no answer. There are lots of breathing patterns that work,  Just need to experiment and decide which one feels best to you…work on the pattern that without interrupt your body rhythm

On this clip I breathe on every other stroke, this is the pattern that I use when I swim 100 fly. It let’s me maintain a fast body rhythm without too many interruptions from the breathe
It let’s me stay quick and flowing. If you breathe on every other stroke, make sure you keep the body rhythm same stroke
In this next clip I breathe 2 up, 1 down. This is the pattern that I use in 200 fly. It let’s me get air a little more often, but still let me maintain fast rhythm.
In this clip, I breathe every stroke. The trick to this pattern is trying to maintain your rhythm. I don’t never really use this pattern, but that doesn’t mean it’s not right for you. You need experiment and work with your coach and decide which breathing pattern is best for you in each event.