Freestyle - Vary Your Breathing （自由泳－变换呼吸）

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Posted by Barbara Hummel on Feb 29, 2008 11:01AM
Barbara Hummel发表与2008年2月29日上午11点零1分

Here's a set of eight 25s that will help you experiment with your breathing pattern in freestyle.
这里有一套8×25米的练习，它可以帮助你实验一种新的自由泳呼吸模式。

Why Do It:
为何练习：

By learning to breathe on both sides, you will have a more balanced stroke and better alignment. If your right side is just as strong and fluent as your left side, you'll swim in a more direct line down the pool or in open water.
通过双侧呼吸的练习，你可以让你的划臂更加平衡、身体姿态保持得更直。如果你的右侧呼吸和左侧变得一样的纯熟流畅，那么，无论你在公开水域还是泳池中，你的游进路线都将会变得更直。

By learning to breathe on both sides, you can keep an eye on ALL your competitors. And if you're racing in open water, you'll be able to site buoys and other landmarks, no matter which direction you're swimming.
通过双侧呼吸的学习，你能具有关注你周围所有对手的能力。这样，如果你在公开水域竞赛，无论你游进的方向如何，你都可以顺利地寻找到水面浮标或其它的陆地标志。

How to Do It:
如何做：

Start with one length where you breathe ONLY to the right side.
首先，只使用右侧呼吸，游一个长度。

Followed by one length breathing ONLY to the left.
接下来只用左侧呼吸，游一个长度。

On the third length, breathe every three strokes, with each hand-hit counting as one stroke. This is commonly called bilateral breathing.
第三个长度采用三划一换气，注意每只手的划水都算一划。这样的换气方式就是通常说的双侧呼吸。

On the fourth length, breathe every 4. Focus on starting your exhale as soon as your head goes in the water. Let out your air in a slow steady stream, and use the exhale to calm yourself into a more relaxed stroke that is balanced and symmetrical.
第四个长度使用4划一换气。需要关注的是头一入水就要开始呼气；注意呼气一定要平稳且缓慢，通过呼气来让自己镇静下来，这样能使你划水放松并且平衡均匀。

On the fifth length, breathe every 5. Keep your breathing relaxed and steady, and focus on a clean hand entry, full extension, and getting an early catch.
在第五个游进长度中进行五划一换气。继续保持呼吸放松稳定，手入水要做到干净利落，伸展要完全，抓水要及时。

On the sixth length, breathe twice to the right then twice to the left. This is a great breathing pattern because it gives you plenty of air, but keeps you balanced on both sides.
在第六个长度中，进行先右侧呼吸两次，然后再左侧呼吸两次。这是一个非常棒的呼吸模式，因为这样可以得到充足的空气，并且保证两侧平衡。

On number seven, breathe on EVERY stroke. The trick is to have NO HESITATION in your rotation. As soon as you get a breath on one side rotate IMMEDIATELY into your breath on the other side. Try to maintain a steady rhythm, with great extension of the hands on every stroke.
在第七个长度，再次开始一划一换气。动作的诀窍是转动时不要犹豫：当你在一侧的换气完成后立即转动到另一侧换气。尽量保持稳定的节奏，并且每次划水时都需要将胳膊尽量伸展拉长。

On the final 25, take one breath at the start and then THAT'S IT. Focus on staying relaxed and long, with balanced rotation from one side to the other.
在最后一个25米中，只在起点吸口气；好了，下面需要关注的是体位的尽可能放松和拉长，左右侧的转身也需要保持平衡。

Try repeating the set one or more times and you could even add a pull buoy or fins to help you focus on your breathing.
重复整套练习一次或多次，也可以带一个背板或脚蹼以帮助你更加专著于呼吸上。

When you get the hang of each of the breathing patterns, try to incorporate them into your longer swims and sets. You may not RACE with these patterns, but they will help you build a more balanced stroke during your day-to-day practice.
当你掌握每个呼吸模式时，尝试将它运用到长距离游泳中并固化它。虽然你在比赛中可能并不运用，但它却能帮助你在日常练习中建立起更加平衡的划水。

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