Speedo Tips for IM 『有关个人混合泳的Speedo小贴示合集』

小臭贝

IM Training
个人混合泳训练

This week’s Speedo Tip of the Week comes from Gabe Mazurkiewicz of the Fort Collins Area Swim Team in Fort Collins, Colo. Mazurkiewiscz offers some advice for IM training.
本周的Speedo小贴示是由福特科林斯地区游泳队的伽博·玛佐基维茨（Gabe Mazurkiewicz）提供的，他为大家带来的是一些有关个人混合泳训练的建议。

Mazurkiewicz’s Tip:
In training for the IM, work on your weak stroke as much as you can. Many swimmers avoid working on their weakest stroke because they’re not confident in it, but the more you hate the stroke, the more you should work on it. Swimmers should also try not to rest when their weakest stroke comes, because that lack of confidence creates a mental absence from the race, which is not good, of course.

玛佐基维茨（Mazurkiewicz）的小窍门儿：
在个人混合泳训练中，要尽量多地练习你的那些弱项。很多泳者因为对他们的弱项没有信心，所以不去练习。但是，正因为你不喜欢那种泳姿，你就更应该多练、多游。泳者更不要想法子在练习自己不喜欢的泳姿的时候偷懒，因为这种缺乏自信的行为会在你竞赛时心不在焉，不能全神贯注比赛。这样可不好。

IM Racing and Training
个人混合泳竞赛和训练

This week’s Speedo Tip of the Week was submitted by Clayton Cagle, head coach of the Cypress Fairbanks Swim Club in Houston, Texas (The Fleet). Cagle offers some advice on IM training.
本周的Speedo小贴示来自德克萨斯州休斯顿市Cy-fair Swim Club游泳俱乐部（亦被称作 The Fleet）的主教练科雷顿·嘉戈（Clayton Cagle）。他为大家带来一些关于个人混合泳训练的建议。

Cagle’s Tip:
Here at The Fleet, we are known for our IM racing and training. We prefer IM training, and train our athletes in all four strokes until they are 15 or 16, and then we begin to specialize. We also train long, slow distance for the benefit of the swimmer’s development. We always tell them that they may never know what they will be good at in the future.
嘉戈（Cagle）的小窍门儿：
在我们俱乐部，我们最为拿手的就是个人混合泳的竞赛和训练。我们喜欢训练我的们学院游个人混合泳，我们教我们的运动员全部四种泳姿，直到他们到十五、六岁的时候再给他们专业分项。为了选手们能得到提高，我们也做一些长距离慢游的训练。我们总是对我们的运动员说，你们没法知道将来你的那个方面会很突出（——这就是在心理暗示运动要不要偏科，而要全面——我的理解 ^_^ ）

· When training IM, drilling, kicking and swimming are done everyday in some fashion, whether it’s in a main set, mixed in with a free set, or in a long warm-up.
·当进行个人混合泳训练时，我们每天都以不同形式做体能训练、打腿训练及完整的游泳训练。或是进行常规动作顺序练习、或是随机动作分组练习，又或者长时间热身练习等等。

We always have fun trying to come up with new ways to mix the order of the IM in training. One of the things we are doing now is reversing the order of the back and breast. Try doing a good underwater breaststroke pullout after a 100 fly – ouch! We call this short axis IMs. It’s not a new idea, but one that is not used much for training.
·我们总是用打乱个人混合泳的常规顺序来做些有意思的训练。最近我们经常做的是把个人混合泳中仰泳和蛙泳的顺序颠倒过来。我们试着让运动员在完成一百米蝶泳后接者做一个蛙泳的大划臂——真够戗！^_^ 我们称这种个人混合泳为无中轴个人混合。这可不是新花样了，仅是在训练中采用的不多而已。

· It's great to see a good IM, and to excel, one must be dedicated to learning all four strokes the best he or she can. This benefits the swimmer’s development in all the strokes, and is especially helpful when its time to specialize.
·发现一根不错的混合泳苗子是一件相当不错的事了，如果要让他/她能力突出，就要让其努力地尽自己最大可能将四种泳姿都学得很好。这样不仅让运动员四种泳姿技巧均得到发展，更有助于他们日后的专项选择。

IM Strategy
个人混合泳策略

This week’s Speedo Tip of the Week was submitted by Kim Brackin, co-head women’s coach of the 2002 NCAA Champion []Auburn University Tigers. Brackin, who coached 200y IM American Record Holder Maggie Bowen, offers advice about strategy for the Individual Medley.
本周的Speedo小贴示是由2002年NCAA冠军Auburn University Tigers（褐红老虎大学队）女子游泳队的联合主教练金姆·布来瑾。布来瑾（Brackin），这位调教出200码个人混合泳全美记录保持者麦姬·博文（Maggie Bowen）的教练给我们带来了一些个关于人自由泳策略的建议。

Brackin’s Tip:
First and foremost, train all four strokes! Do not avoid drilling and training your fourth-best stroke. You should even race that event individually in meets!
布来瑾（Brackin）的小窍门儿：
第一也是最重要的就是要均衡训练全部四种泳姿！不要逃避那些你最不擅长的泳姿的训练。你应该在比赛中均衡竞技每种泳姿！

Fly: Let the excitement of the race carry your “easy speed” in fly. In other words, don’t force it. Build into your stroke in regard to tempo and your kick. Make sure you are breathing. Talk with your coach about an appropriate breathing pattern.
·蝶泳：在竞赛的兴奋情绪中轻松地游进。换言之，别用力冲。加强针对划臂的节奏和踢腿的频率的配合（译者注：提高划臂效率）。确保你在游进中呼吸。请教你的教练帮你设计一款合身的呼吸方案。

Back: Increasing tempo in backstroke is something all of our IMers are taught to do. Generally, tempos are too low because swimmers are trying to stay more comfortable. There is a fine line between tempo and distance per stroke, and you need to find what is best for you.
·仰泳：所有的混合泳运动员都被教导去延长划臂间隔。总的来说，延缓划臂的节奏是因为运动员希望能游得更轻松、更舒服。每个人都有一个划臂节奏与划臂距离的最佳结合点，你要做的就是去发觉自己的这个点。

Breast: Like fly, building into the stroke is very important. Ride your legs in a streamlined position to maximize distance per stroke. I encourage building the first four strokes, maintaining and then building again into the turn.
蛙泳：如蝶泳一样，刻意提高划臂的效果也是很重要的。让你的双腿以保持流线体位飘进，这样以确保每次划臂的游进距离最长。我建议运动员们要尽量将前四次划臂的推进距离最大话，然后尽量在游进中保持这种每次划臂的推进距离，直到转身后再次做四次最长距离划臂。（译者注：此处做以修改，原译文有错误。作者愿意应该是让运动员最大限度发挥登壁或者出发的优势，借助登壁或跳发的冲力来尽量增加划臂效率，借以增加自己在竞赛中的领先优势，或者弥补中途的不足。）

Free: Try to avoid breathing off the first stroke and be aggressive – no building here! It will be important to use your legs and breath quickly and efficiently because you will be in oxygen debt!
自由泳：尽量不要在第一次划臂时呼吸，而且要拼命——不需要可以保留体力（译者注：此处亦有所改动。或者说不用通过调整划臂节奏来达到体能消耗与速度的最佳结合点）！最为重要的就是快速地高效地打腿和呼吸，因为这时你应该会缺氧哦！（冲刺的时候，不需要什么体力分配之类的策略。就是一个字：冲！！！）

In general, maximize your primary stroke and avoid being too cautious on your fourth best. When racing the 400 IM you should try to negative split each 100. Know what your competitors’ strengths are so you will have some race awareness.
总的来说，充分发挥擅长的泳姿同时要尽量避免出现令人担心的泳姿。当你参加400米竞赛时，你应该尽量逆向划分每个100米。了解对手的特点、长处，在比赛时就会有所侧重——所谓知己知彼、百战不殆者也。

See you at the pool!
让我们相约泳池

Working all Four Strokes
四种泳姿的练习

This week’s Speedo Tip of the Week was submitted by Dick Shoulberg, the head coach of Germantown Academy, who explains his philosophy of training all four strokes at the grass-roots, developmental level.
本周的Speedo小贴示是由德人镇学院的主教练迪科·殊尔博格（Dick Shoulberg）提供的。这位专家为我们带来的是他所奉行的针对初学者进行全部四种泳姿施教的哲学。

Shoulberg’s tip:
I consider myself a grass-roots developmental coach, and I have found to get the best results from my athletes, they must do all four strokes each and every practice. As they become older and more proficient at a certain stroke, you can increase the percentage of training in that stroke, as long as you supplement the other three strokes and not just in the recovery phase training. My opinion is, when you work all four strokes you strengthen all the muscle groups that support the swimmer. You outwit fatigue by working the full range of motion of all four strokes and you increase all aspects of strength into the athlete.
殊尔博格（Shoulberg）的小窍门儿：
我认为我是一名基础启蒙教练，我发现如果我的运动员要取得好成绩的话，他们必须要在每次训练课时锻炼全部四种泳姿。当他们开始成熟并切开始在某一种泳姿中表现得突出的时候，你就可以去针对这名运动员增加该种泳姿的训练比重，同时也要给予其他泳姿充分的练习，而不要仅仅在体能恢复训练时练其他三种。我的观点是，当你做全部的四种泳姿锻炼时，你身上的游泳所用的全部肌肉群都可以得到很好的锻炼。你可以通过游全程的四种泳姿来克服疲劳，并提高你作为游泳运动员的能量

IM Race Strategy
个人混合泳竞赛策略


This week’s Speedo Tip of the Week was submitted by coach Greg Werner of Ohio University, who offers some race strategy tips for the 200 and 400 IM.
本周的Speedo小贴示是由俄亥俄州立大学的主教练葛雷格·华纳（Grag Warner）提供的，他为我们带来的一些分别针对200米混合泳以及四百米混合泳的竞赛策略。

Werner's Tip:
华纳（Werner）的小窍门儿：

When we talk about IM strategy here at Ohio University, we focus on many aspects of the race. Some of these aspects differ from 200 to 400 IMs, but many of the tips stay the same.
在俄亥俄大学，我们把对混合泳的研究分解为针对竞赛过程中的不同阶段的特征来专项展开。200米与400米个人混合泳的有些特征是不同的，但是针对这两项混合泳的窍门儿却是大同小异。

200 IM – This race should be ATTACKED and separated into 4 x 50 sprints. It is very important to work the first and last 7-10 meters/yards of each stroke (transition). The first five strokes of each length will set up that length. If you have a slow lethargic transition, that is the type of length/split you will have. If you are aggressive yet relaxed and efficient, then that is the type of length/split you will have. It is also very important to think of the freestyle portion of the IM as a 50 freestyle sprint, not a 200 IM. Accelerate off the wall with the same intensity that you would in the flat start 50 freestyle. Hold your breath for at least five stokes to establish superior tempo and speed. It's always better to pass someone at the end of a race than to be passed!
·200米个人混合泳——这个竞赛项目需要有攻击性，以至可以被分解成四次50米冲刺。很重要的一点是要加强每种泳姿开始和结束时的两个7米——或者10码的距离（泳姿转换阶段——除了入水和触壁两处）。这就差不多是每种泳姿的前五次划水的距离。如果你的泳姿转换很平稳的话，你的游进距离就应该是那样的；如果你游进得很快但是动作又是那么的轻松高效的话，你的游进距离/分段就应该是那样的。同样重要的一点就是要把最后的自由泳阶段想象成为一段50米的冲刺，而不是200米混合泳的一部分。转身登壁出发后，你的身体要如比赛一次正常的50米自由泳一样地紧张。触壁前的最后五次划臂要憋住一口气，这样能做到最为高效的划臂节奏。在最后一刻超越别人总是要比被别人超越的好

400 IM – This race has the same strategy as the 200, except pace the 100's instead of attacking them. The fly and free splits should be identical and the 100 back, breast, and free should be negative splits. Of course, you should still attack the last 100 as if it were a 100 freestyle and not a 400 IM. Remember, if you get to the freestyle before your competitors and attack the first five strokes, you are swimming sprint free while they are swimming tired breaststroke. In addition, it is important to establish a rhythm in the fly, concentrate on the arms in the back, legs in the breast, and sprint the free.
·400米个人混合泳——这项竞赛同200米混合泳的策略是大致相同的，除了要控制每一百米的节奏以外，这回不是要游得有攻击性。蝶泳和自由泳的泳姿转换阶段应该是相同的，而100米仰泳、蛙泳和自由泳之间的转换确是不同的。当然了，你仍要将最后100米自由泳游得具有攻击性，就如同一次百米的自由泳冲刺一样，而非400米混合泳的一部分。记住，如果你领先你的对手进入自由泳阶段，然后在前五次划臂是多用劲儿的话，那么当你开始冲刺的时候，你的对手们确还在疲惫地游着蛙泳。另外，蝶泳阶段要注意控制节奏、仰泳阶段注意力在手臂的动作、蛙泳阶段注意力在腿的动作，还有就是自由泳的冲刺。

Good luck and have fun in and out of the pool!
祝你们好运，在泳池中玩得开心点儿