全浸的蝶泳和蛙泳（dushuxian英文听写）

小臭贝

Contents
The Skills of Fishlike butterfly and Breaststroke
Learn Faster with Fins!
LESSON 1: SHORT-AXIS BALANCE AND ROTATION
Drill 1: HEAD-LEAD BODY DOLPHIN
Drill 2: HAND-LEAD BODY DOLPHIN
Drill 3: SLIDE TO THE CORNERS
Lesson 2: BUTTERFLY
Drill 4: STONESKIPPER
Drill 5: BODY-DOLPHIN BUTTERFLY
Drill 6: EZ FLY
Lesson 3: BREASTSTROKE
Drill 7: HEADS-UP PULLING
Drill 8: BODY DOLPHIN BREASTSTROKE
Drill 9: TWO UP, ONE DOWN
Drill 10: ONE UP, ONE DOWN
Drill 11: UNDERWATER KICK
Drill 12: TWO DOWN, ONE UP
Drill 13: EZ BREASTSTROKE
Lesson 4: SHORT-AXIS COMBINATIONS
Drill 14: BODY-DOLPHIN COMBO
Drill 15: SHORT-AXIS COMBO SWIMMING
SHORT-AXIS PROGRESSIONS


00:23
Swimming gracefully and efficiently is a skill any swimmer can master and the learning process can be easier than you imagine. In just 4 easy lessons, using the total immersion method, you will swim butterfly and breaststroke, the short axis strokes, with more ease and grace than you ever thought possible. The key movements that allow you to master these strokes are simple enough to learn in just a few hours of practice.
00:56
You will do this by learning a unique set of drills developed by the total immersion workshops that will help you swim better, faster, more relaxed, more fish-like.
01:10
Butterfly and breaststroke have a reputation for being difficult. But you can learn more, faster by working on both strokes together rather than learning each separately.
01:26
The 15 drills presented in this video are so simple that you will master each with ease. Each small success will lead you naturally to the next step. We will provide simple, clean cues, so you will know when you are ready to move on. Before you know it, you will master the two strokes at once without having had to do any thing very difficult at any stage. It is not magic, but it may feel that way. The key is patience. Take all the time you need to master each step before moving to the next.
02:13
Our first step, lesson one, would be to master the short axis rotation that is the essence of both strokes. This rhythmic rotation drives your arms and legs. It generates your power and sets your breathing rhythm. You swim both strokes faster by moving your core faster, not your arms and legs. Our balance and rotation drills will teach you to do this effortlessly and rhythmically.
02:43
Lesson two teaches you the essential movements and the most slippery body position for effortless butterfly. In lesson three, you will learn the same skills for breaststroke. And finally in lesson four you will learn to combine butterfly and breaststroke in ways that will help you flow through the water in either stroke with ease and grace that few simmers ever attained.
03:10
The Skills of Fishlike Butterfly and Breaststroke
The secret to an efficient, effortless butterfly is to stay close to the surface at all times. Keep a low profile, look down slightly throughout the stroke and keep your head in line with your spine while breathing. Stay low on your recovery and channel your energy forward, not up and down. The single, most important thing you can do to improve your breaststroke efficiency is to streamline your entire body at the end of each stroke. Practicing with a long glide can help.
03:53
The second key skill is to keep your head in its most natural position, align with your spine. Breathe with body motion, not by moving your head. Always think forward as you swim. Pull forward, breathe forward, land forward and kick forward. Keep the pull compact and quick, return to your stretch out position as fast as you can.
04:28
Learn Faster with Fins!
Let’s start learning butterfly and breaststroke the total immersion way.
First, I’d like to explain how using fins can help you learn our special drills faster and more easily. Some swimmers feel that fins are cheating. But when it comes to learning breaststroke and butterfly, fins could be your best learning tool. Our early drills call for pulsing with your hands at your sides. Even the best swimmers may have trouble moving forward when they do this. Land[05:03], for example, is a former USA Olympic swimmer. It needs fins to be really fluent on our initial drills.
05:15
Barbara, a runner, has a similar problem. Her lack of ankle flexibility causes her to go backwards on this drill. But once you put on fins, you can forget about your legs and feet and concentrate on using your core body to create propulsion, flow and rhythm. Wearing fins can enormously speed the learning process. So don’t be reluctant to wear fins as you learn. You can always take them off once you have mastered the core body movement that is common to both butterfly and breaststroke. Remember: fins aren’t cheating. They can be your most effective learning tool.

LESSON 1: SHORT-AXIS BALANCE AND ROTATION
Lesson one: mastering the balance and rotation common to both strokes begins with head-lead balance drills with your arms held lightly at your sides. Because you will not be able to make use of your arms for support, you will learn to initiate movements and rhythm in your core body. You will learn that the essential movement of fly and breast has little to do with your arms and legs. The key skill is learning an effortless and rhythmic body dolphin.
06:36
Drill 1: HEAD-LEAD BODY DOLPHIN
To begin our first drill, head-lead body dolphin, pulse your chest gently and rhythmically and let your body react. First practice short repeats without breathing. Just focus on making your body wave rhythmic, gentle and relaxed. Move as quietly as you can. Keep your legs long and supple, just an extension of your body wave. Try to avoid what this simmer is doing, which is kicking too hard and using the legs rather than the core body to initiate the harmonic wave. There is no over kicking in a body dolphin. Don’t use your thigh muscles at all. There should be no splash and you feet should never leave the water.
07:27
You should also try to avoid this common mistake, using a pecking motion with your head. Your head should help direct your energy forward. Keep a lazy chin. Let you nose pulse forward with each chest press. Don’t worry about how fast you are moving. Your rhythm will be influenced by your height, flexibility and body type.
07:58
A key skill is using your head to channel up and down pulsing into forward movement. Your head should barely submerge. Feel each pulse moves the crown of your head towards the end of the pool. This should create a ripple that flows down your body just as a wave runs through a garden hose when you snap on end. When your body dolphin begins to feel natural and fluent, you can begin to fit in breathing. You will maintain fluent rhythm more easily if you breathe only once every 3 to 4 pulses at first.
08:37
The main breathing skill is learning to breathe inside the line of your body motion. Avoid jutting your chin. Your head moves forward just over the surface and continues through the wave in one smooth motion. Maintain your body rhythm through each breath. Minimize up and down movement as you breathe. Keep your energy moving forward as smoothly as possible and without breaking the core body rhythm. Keep practicing until all of these become second nature and return to this drill regularly to get back in touch with relaxed core body rhythm.
“That’s it “
“Oh, that looks good.”
09:28
Drill 2: HAND-LEAD BODY DOLPHIN
In our second drill, we will practice the same skill with a longer vessel by extending the hands forward.
09:47
You can keep your hands in a tight streamline, but you may find, as you see here, that this inhibits your body from undulating freely. If you keep a tight streamline, you are also more apt to press with your arms and hands as this swimmer is doing rather than with your chest. To undulate more freely, keep your hands about shoulder width apart; your main change of awareness is to now feel each chest pulse thrust your finger tips towards the far wall. First, practice without breathing as we did in head-lead pulsing. Make that sense of pulsing your finger tips forward consistent and keep your head within the wave line. You properly feel a little bit more involvement from your legs, but make sure you use your body, not your hands, to generate undulation. You can increase your wave length by undulating mainly from your chest down to your feet. From shoulders to finger tips, you channel that energy forward. Practice with few or no breath until you feel relaxed and rhythmic.
11:13
Once your body wave feels long and easy, breathe more frequently. Just as in the head-lead drill; you should fit the breath into the motion of your body. Experiment with how far your hands need to be separated to let your head easily release and rise up to get a breath. As you breathe, place no down with pressure on your hands. Keep them weightless and moving forward.
11:42
Keep looking down as you breathe. And keep directing energy forward. Between breaths, your head barely dip below the surface. As you practice, count how many pulses that take you to complete the pool length. You don’t need to do this on every lap. But a lower count is a good measure of how well you channel energy forward. Remember to stay rhythmic as you bring that count down.
12:13
Drill 3: SLIDE TO THE CORNERS
Drill Number 3 slide to the corners begins to link the arm strokes for both breast and fly to core body action. It is a simple progression from hand-lead body dolphin. Just add a pulse that allows your hands to slide out to the corners after every few forward pulses. To find the corners, slide your hands forward and apart until they are a bit more than shoulders width with the part.
12:55
Start with rhythmic body dolphins. When the natural body rhythm is imprinted, pulse forward with your chest and allow your hands to slide or fall to the corners. Your hands slide out as you press down, they slide back together again as you release and breathe. Try to avoid what this swimmer is doing, which is putting down with pressure on the arms and adding a sculling motion as she comes up to breathe.
13:27
Keep the arms weightless as you slide them apart and weightless as you slide them back together. Chant silently as you practice:
“pulse, pulse, slide to the corners and slide up to breathe.”
“Pulse, pulse, slide to the corners and slide up to breathe.”
The rhythm should never change.
13:57
When this action begins to feel more natural, slide to the corners on every second pulse.
“Pulse, slide to the corners, slide up to breathe.”
“Pulse, slide to the corners, slide up to breathe.”
Keep practicing until sliding your hands to the corners feels completely natural. Keep the rhythm relaxed and direct your energy forward with each pulse.
14:33
This young swimmer lifts up her head a bit too much to breathe, but has master the core body rhythm common to both breast and fly.
“Nice.”
14:49
This swimmer has also learnt the action that would lead to effortless butterfly and breaststroke.
“Yes.”
Finally, slide to the corners on every pulse. Keep practicing until this feels completely natural.

Lesson 2: BUTTERFLY
Now, that you have mastered the core body movement common to both short axis strokes. You are ready to learn butterfly. Lesson 2 presents three simple drills that will lead you to effortless and fluent butterfly by building on the skills you have already learnt.
15:33
Drill 4: STONESKIPPER
Our first butterfly drill, stone skipper, teaches you to seamless add the butterfly arm stroke and breath to your core body wave rhythm. We will leave out the butterfly recovery to simplify the learning process. Start with hand-lead body dolphins. Pulse once, then pulse and slide your hands to the corners. Then, in one quick motion, sweep your hands in and back as your body rises to breathe and shoot over the water like a stone skipping over the surface. Pulse once with your arms at your sides, then pulse again as you sneak them back to full extension. Keep pulsing.
16:32
You might think of this as two hand-lead pulses, followed by two head-lead pulses. You fit in the breath as you switch or skip from hand-lead to head-lead. Your core body rhythm should remain unbroken through each phase and through the switch. You may learn the rhythm more quickly by chanting silently as you practice.
“Pulse, pulse and pull, pulse, pulse and recover.”
“Pulse, pulse and pull, pulse, pulse and recover.”
17:16
Practice until this rhythm is seamless. Whatever you are doing, breathing, pulling, or pulsing, the body continues its relaxed, rhythmic, harmonic wave. Take all the time necessary to make it smooth and fluent, gentle and quiet. As you master the drill, your main focus is to have your head move within the line of your body wave, move it forward as you breathe and let it lead your body back into the water without pause.
17:49
Stone skipper is the perfect drill to get butterfly breathing just right. Practice all these skills. Start to breath as early as possible in the stroke. Land forward, not down to finish the breath. Keep looking down and stay low. Return immediately to pulsing after the breath.
18:20
“Yes, fantastic.”
This could be your most important butterfly drill. Practice until it is consistently gentle, relaxed and quiet. No noise, No splash, little effort. With enough practice, your full stroke butterfly will also become just as relaxed and smooth. No more butter struggle.
18:53
Drill 5: BODY-DOLPHIN BUTTERFLY
Our second butterfly drill, body dolphin butterfly, adds the recovery and links to our body rhythm. It builds on the skills you developed in the stone skipper. Keep driving your finger tips forward for two pulses before each stroke. Make sure it is a body dolphin, not a kick.
19:27
Think:
“Pulse, pulse, slide to the corners, stroke and breathe.”
“Pulse, pulse, slide to the corners, stroke and breathe.”
When this drill begins to feel natural and rhythmic, simply take out one of the pulses. Stroke and breathe just as you did in the stone skipper. Recover and pull forward to pulsing again. This drill is the ideal way to practice the recovery skills that make butterfly much easier. Stay low on your recovery. Land forward, not down. Let’s examine all parts of the stroke. Out sweep to your corners as you pulse. In sweep under your chin. Moving forward, not up. Immediately flare out. Don’t push back to karate-chop each release. Stay low on recovery and land forward.
20:39
Practice until all of these become habit. As you practice, stay long with a low, flat, sweeping recovery. Try to keep your stroke as relaxed, quiet, and splash free as you can. Fit the breath and arm stroke into the rhythmic undulation of your core body.
21:06
Drill 6: EZ FLY
Now, you are ready to put the whole stroke together. Our final butterfly drill starts with just a few strokes and no breath. We call this an easy fly. And it is a good way to avoid practicing butter struggle. You swim only as many strokes as you can do well. Perhaps, it’s a few or three, then switch to pulsing or to free style to finish the lap. Add more strokes, one by one, only as long as you stay efficient. Never practice butter struggle. Your main focus is to minimize up and down motions in your head and shoulders. Keep your head in line. Keep a low profile. Channel all your energy forward. Practice every thing we have learnt in the two previous drills.
22:03
When you feel long, low, smooth and relaxed, add breathing. Keep your head in line and look down slightly as you breathe. We call this taking a sneaky breath. Make it hard for an observer to see. Relaxed, long and economical, that is butterfly the total immersion way. Keep practicing in short repeats until easy fly is the only way you noticed in a swimmer.

Lesson 3: BREASTSTROKE
Before you move on to lesson three, take time to review and imprint the core body movements learnt in lesson one. Start with head-lead body dolphin, and practice keeping your head in line with your spine as you breathe. Then review hand-lead body dolphin, practice long enough to feel each pulse drive your arms forward. Then practice pulsing and sliding to the corners, the third pulse drives your hands to the corners. This will prepare you to practice breaststroke perfect movement.
23:28
Drill 7: HEADS-UP PULLING
The fastest way to master a quick and efficient breaststroke pull – one that keeps you moving forward - is to practice with your head above water. This teaches you to keep your pull compact, your head steady and to spin your hands quickly to the front. To begin, make sure you look down slightly at all times. Feel it as if you are wearing a neck brace. You stay low. You look down. But your goggles never touch the water.
24:10
Notice the hands speed Gland[24:12] achieves while doing this drill. The pull is quick, compact and simple. Pulse and slide to the corners, then spin your hands directly to the front again. Notice also that Gland’s[24:24] hands and arms never pass his shoulders. He anchors his hands to the corners, then draws his hips forward. Keep your elbows as high as possible on the out sweep; shrug your shoulders on the in sweep. See your hands fully extended before your chin is back in the water. Think to yourself:” forward, forward, forward” as you quickly thrust your hands to the front.
24:56
Once you have learned these skills, focus on integrate your body dolphin with your pull. Press your chest down and let your hips rise each time you land forward. The press drives your hands to the corners. Practice in short repeats, not more than 25 yards and with plenty of rest. Practice long enough to make a steady head position, compact pull and quick recovery a habit.
25:23
Drill 8: BODY DOLPHIN BREASTSTROKE
Our second breaststroke drill connects a compact arm stroke with short axis rotation. Body dolphin breaststroke teaches you to use your core body as the rhythm and power source of your pull. To begin, practice a few lengths of slides to the corners.
Sliding to the corners after every 2 pulses to imprint how body action initiates each pull. Once you have the timing, instead of sliding your hands back together, take a mini pull, quick scull as you breathe. As you progress to a complete pull, use the same skills you have learnt in the heads-up pulling. Your chest pulse drives the hands to the corners. Your hands spin in front of your chin and return immediately to the front, dive forward with your head between your arms.
26:41
Keep your elbows as high as possible on the out sweep, shrug your shoulders and squeeze your arms in front to stay in streamline on the in sweep. Breathe as if you were wearing a neck brace. Keep looking down. See your hands fully extended before you lay your head between your arms.
27:20
Practice long enough to make all of these skills a permanent part of your stroke. Keep your core body rhythm consistent as you do. When this drill begins to feel natural and rhythmic, simply substitute a breast kick for one of the pulses. Travel as far as you can in a long streamline glide after each stroke. Just as your body reaches the surface give an extra powerful pulse in your chest to drive your hands to the corners and into the next stroke.
28:11
Drill 9: TWO UP, ONE DOWN
28:16
Our third breaststroke drill, 2 up 1 down, connects breaststroke kick to your quick arm stroke, seamless breath and core body wave motion. Start with two cycles of heads up pulling. Keep your legs in dolphin position. Then take a breaststroke kick and dive forward to a long glide. Glide into your wave motion brings you near the surface again. Then do two quick pulls with your head out of water and your legs in dolphin position. It is two compact pulls with body dolphin, then dive forward with a breaststroke kick.The kick should help propel you forward, not down after the breath. Hold your glide in a tight body streamline and lean on your chest to help you reach the surface to begin the next sets of two pulls. Keep the pull compact and quick. Return to your stretch out position as fast as you can.
29:22
Drill 10: ONE UP, ONE DOWN
Our next breaststroke drill, 1 up 1 down, is really a regular breaststroke but with extra emphasis on long, super streamline glide. Be a torpedo for at least two counts between strokes. Keep your head align with your spine and always looks slightly down. The long glide is a great opportunity to integrate all the key skills we practiced in other drills. A quick, short pull while you are up, then lean on your chest while you are down. Reach for full extension and tight streamline at the end of every stroke.
30:12
Drill 11: UNDERWATER KICK
Kicking under water is the best way to improve your kick efficiency. Being submerged makes your more aware water resistance on all body surfaces. Use that awareness to be as slippery as possible. Keep your arms streamlined over head and travel as far as you can after each kick. Slip your body through the smallest possible hole in the water as you glide. And most important, sneak your legs forward inside your body cavity on recovery.
30:53
Because the water feels more solid while kicking under water, you can experiment with positioning your legs and feet to create a maximum leverage power on each thrust. Finish each kick by squeezing all the water out from between your legs and feet. Then hold your streamline and glide before sneaking your legs up again to start the next kick.
31:20
Drill 12: TWO DOWN, ONE UP
You need to breathe some time while practicing underwater kick. 2 down 1 up is the drill that lets you to do that. It is really a whole stroke breast with an extra kick under water during an extra long glide. What this drill does best is to teach you maximum your stroke length to be really slippery during the glide. It can also teach you to direct your momentum forward, not down as you slide into the streamline glide. While under water put extra emphasis on slipping your body through a tiny hole in the water as you did under water kick. This is the favorite drill of some of the world best breaststrokers.
32:15
Drill 13: EZ BREASTSTROKE
Now you are ready to put the whole stroke together and move up to speed. Our final breaststroke drill starts with slide to the corners, progresses to a mini pull or scull and builds gradually to the whole stroke swimming. Keep the pull quick and compact and start each pull from the corners. When you progress to whole stroke swimming for an entire lap, focus on the following key points:
32:48
        Find the corners before you start each pull.
        Keep the pull quick and compact and look down as you breathe.
        Extend the arms fully forward before starting your kick.
        Direct your energy forward, not down and glide with your head just under the surface.
        Stay tightly streamlined and sneak the arms and legs forward.
        Develop an unbroken rhythm and flow.

Lesson 4: SHORT-AXIS COMBINATIONS
Out final lesson combines butterfly and breaststroke in unique ways that guarantee to improve your sense of how to use core body undulation for breathing, power and propulsion in both strokes. Drilling in swimming both strokes together creates a synergy that works like a magic to improve each individual stroke.
34:08
Drill 14: BODY-DOLPHIN COMBO
Our series of short axis combination drills, called  SA-combo for short, begins with body dolphin combo. It combines two previously mastered drills. Take one pulse, then slide to the corners and breathe with fly stroke, go direct into one pulse, then slide to the corners and breathe with the breaststroke.
34:44
As you practice, focus on making the timing and breathing the same in both strokes.
34:50
        In both, let the pulse drive your hands to the corners and into the stroke.
        In both, you keep your head as close as possible to its natural position at all times.
        In both, you channel your momentum forward, not down after the stroke.
You can practice this in long leisurely relaxed repeats, alternating a fly stroke and breast pull after each pair of body dolphins. The more you practice, the more strongly you imprint length, relaxation and fluency into your strokes.
35:26
Drill 15: SHORT-AXIS COMBO SWIMMING
Our final drill is the most challenging of all. But once you master it, fishlike swimming in either butterfly or breaststroke will be natural and effortless.
35:50
Start with two strokes of butterfly, then take two strokes of breast, then back to fly again. You can work on staying low and long if you don’t breathe on fly. Get your air on the two cycles of breast, then back to fly again. On one length, start with butterfly. Use the fly cycles to imprint more hip actions in your breaststroke. On the next, start with breaststroke; use the breast cycles to imprint more stroke length in your butterfly. Try to keep a steady, unbroken, unhurried rhythm through both strokes.
37:11
This completes our four lessons. But there is much more you can do with them to become fish like. Practicing these drills in combination with each other and with whole stroke swimming will help imprint the lessons even more strongly.
37:29
SHORT-AXIS PROGRESSIONS
Here are some combinations and progressions that we really like. Practice a full 25 yards of each drill before switching to the next drill. Start with hand-lead body dolphin, then practice body dolphin breast, and finish with one up one down. In another sequence, start with heads up pulling, progress to 2 up 1 down, and finish with 2 down 1 up. A third breast sequence starts with under water kick, progresses to 2 down 1 up, and finishes with 1 up 1 down.
38:46
For a fly sequence, combine head-lead body dolphin with stone skipper, and finish with easy fly. Another fly sequence combines hand-lead body dolphin, body dolphin butterfly and easy fly. And our final progression begins with body dolphin combo, sag way [39:46] to SA-combo swimming, switches to 1 up 1 down, and finishes with easy fly.
40:09
Once you have used these drills to master the core body undulation, common to both strokes, you will be swimming butterfly and breaststroke with almost effortless ease and fluency. Take a visual imagine of this fluency to the pool with you as you practice.
40:27
Balance, rotation, maintaining a long clean rhythmic undulating body line and slipping just under the surface are the keys to effortless butterfly and breaststroke.
The total immersion way.