Sprinters Tips（短距贴士）

小臭贝

This week’s Speedo Tip of the Week is an excerpt from the January-February 2005 issue of Splash, in which special correspondent Bonnie Moss writes about a sprinter’s training regimen. She offers some advice from U.S. World Championships team coach Dave Salo and from one of his star pupils, Olympic gold medalist Jason Lezak.
本周的Speedo贴士节选自2005年1-2月份Splash刊载的特约记者邦尼的文章，内容是讲述短距运动员的正规训练。文章的主要内容来自于美国世锦赛教练达夫萨罗以及他的明星学生，奥运冠军得主贾森雷扎克的一些建议。


This Week’s Tip:
本周的贴士
Most swimmers don’t use the words endurance and sprint in the same sentence. But even the fastest men in the world still need endurance by the end of race to hold their speed, so it’s important to work on sets that focus on the endurance to maintain sprinting capacity.
几乎所有的游泳运动员都不把耐力和短距归为一类。但即便是最快的短跑运动员，他也需要耐力来维持后半程跑的速度！因此，我们也需要进行耐力的组合训练，这很重要，能让我们获得类似于短跑的耐力。

Water-based stretch/resistance cords are great tools for sprinters. Salo gives his sprinters sets of repeats that last the duration of their race. For example, while attached to a resistance cord, a swimmer sprints half the length of the pool (a 50-meter pool works best), then sprint kicks the second half to within 5 meters of the wall, then sprint swims again into the wall. After touching the wall, the swimmer immediately starts sprint kicking (with hands flat against the wall) for the duration of the swimmer’s goal time. Sound exhaustive? Not done yet. The swimmer then explodes off that wall in a tight streamline position with the force of the cord pulling him back. When the force of the cord no longer pulls, the swimmer sprints into the finish. Rest about 15 seconds and repeat this exercise twice, then rest one minute and repeat four more times.
对于短距运动员来说，水中阻力绳是一个非常棒的工具！萨罗给他的短距运动员设计了一些练习方法，这些训练可以延长他们短冲的时间。比如：运动员拴上阻力绳，快速游完泳池的一半（最好是50米泳池），然后快速打腿到离池壁5米距离左右，之后在快速游到边；当手触壁后，立即开始快速打腿（用手支撑池壁），打腿时间依据之前设定好的时间。还没有结束呢，打腿完成之后，运动员迅速蹬离池壁，收紧身体并维持流线，随着阻力绳的拉力拉回。当阻力绳的拉力用完，运动员则自行快速游回出发点。休息15秒钟，重复一次这个练习。然后休息1分钟，再重复4次这个练习。

“This is an effective set because it works endurance while maintaining sprinting capacity,” Salo says.
“这是一组非常有效的训练，他在维持速度能力的基础上也锻炼了耐力，”萨罗说。

One of Salo’s favorite endurance sets consists of swimming a 25, 50, 75 and 100 as fast as possible, all on three-minute intervals. “I start out working on pure speed but still need the endurance to hang on,” says Lezak, one of Salo’s pupils.
萨罗最喜欢的耐力训练动作还有以最快的速度游25，50，75和100米，中间间隔3分钟。“我开始注重纯速度的能力，但同时发觉需要足够的耐力来维持速度，”雷扎克----萨罗的学生之一----如是说。