400m IM Training(400米混合泳训练)

小臭贝

This week’s Speedo Tip of the Week is an excerpt from the March-April issue of Splash, in which special correspondent Bonnie Moss takes a look at Katie Hoff’s training. Here, Hoff and her coach, Paul Yetter, offer some advice on training for the 400m IM.

本周的Speedo贴士摘自于三月-四月Splash刊发的文章。特派记者Bonnie Moss参观了凯蒂霍夫的训练，这里记录的是霍夫和她的教练保罗耶特的关于400个人混合泳的训练。

The Tip:
贴士

The 400 IM not only requires strength and speed in all four strokes, but also tremendous endurance.
对于每种泳姿而言，400米个人混合泳需要的不仅仅是力量和速度，同时耐力也是至关重要的。

“Our week is filled with fly, back and breast endurance sets. We tend to train the strokes of the IM more than we train IM,” Yetter says.
“我们每周都排满了蝶、自、仰和蛙的耐力练习。我们认为混合泳的各种划水的训练比混合泳全套训练更重要一些！”耶特如是说。

Hoff benefits more by training this way because it's easier for her to make improvements by concentrating on each individual stroke at a time than all four strokes at once, as she would in an IM set.
这种训练霍夫受益匪浅！对她来说，专注于单个方式的划水练习当然要比同时进行四种划水的训练更容易取得进展。

Yetter balances shorter repeats to build endurance with longer repeats for higher quality speed work.
耶特则很好地平衡了耐力和速度训练所需要的长短距离的反复练习。

A typical endurance set (3,000 yd) for Hoff includes:
霍夫正常的耐力训练组合（3000码）包括：

5 x 200
#1 and #3 IM drill,
蝶泳和蛙泳的练习

#2 and #4 free,
仰泳和自由泳的练习

#5 IM fast.
快速的混合泳练习

Repeat the set 3 times, descending the last 200 IM in each set.
组合练习重复三次，最后用200米混合泳练习做调整。