Distance per Stroke (Breaststroke) 每划的距离（蛙泳）

小臭贝

This week’s Speedo Tip of the Week is an excerpt from the March-April 2005 issue of Splash, in which special correspondent Bonnie Moss writes about the importance of distance per stroke in Olympian Katie Hoff’s training. Try this drill, which Hoff uses to increase her efficiency in breaststroke.
本周的Speedo贴士是节选自Splash杂志，2005年3-4月份刊发的特约记者邦妮莫斯撰写的文章，文中叙述了奥林匹克冠军凯蒂霍夫训练中关于每划距离的重要性。试试这个练习，霍夫认为这个练习极大的提高了她蛙泳的划水效率。


The Tip:
贴士

Distance per stroke. Long, strong strokes are fast and efficient, something Yetter and Hoff take to heart.
单划的距离。较长的、强壮的划臂效率更高，速度更快。耶特和霍夫他们一直如此认为。


“During the 400 IM, I try to think about being smooth and relaxed,” Hoff says.
“对于400米个人混合泳，我考虑的更多的是如何维持平均以及放松，”霍夫说。


If you have an efficient distance per stroke, you're using every ounce of energy to carry yourself forward. In breaststroke, for example, Hoff aims for a tight in-line body position while completing the kick. Yetter says when focusing on DPS, it's important to subtract the negatives, meaning that instead of adding elements of power to your stroke, you should take out any resistance.
如果你的单划距离合适，那么你身体的每一盎司精力都将用于前进！比如在蛙泳的夹水过程中，霍夫的做法是尽最大可能维持身体的直线型。耶特认为，当你专注于DPS时，最重要的是减少反向阻力：也就是与其拼命增加划水的力度，不如试着减少所有可能产生阻力的因素。


DPS Drill
DPS练习

Try this breaststroke drill, designed to increase your distance per stroke:
尝试这个蛙泳的练习，试着增加每划的游距：


2 pullouts underwater + 2 full strokes on the surface + 2 more pullouts underwater (6 total strokes), per 25. This drill forces you to get the most out of each pull.
试着每25米用2个水下长划臂加上水面的完整划臂，再加上两个水下长划臂总共6个划臂动作完成，这个练习能让你达到最大的划臂行程。