10 Steps to Improving Your Triathlon Swim（含译文）

小臭贝

游泳这项运动可以说是一种技术活，它对人们常提到的问题是很难缩小答案范围的， 比如 "我应该专注于什么方面？ "。所以，我提出了一个"十大"步骤来改善你铁人三项比赛中的游泳项目。不管你是初学者还是准备走专业化路线，以下项目在任何情况下不一定是必需的，但是它绝对是一个长久的方式来有助于你获得你的赛事目标。


1  入水。
当你的手掌向前到达你泳镜位置时候，就可以准备把它象薄片一样向前斜插入水中了，边入水边向前伸。很多游泳运动员喜欢尝试在伸手入水之前花尽量多的空中移臂时间，但实际上伴随着转体时把手插入水中并向前伸是更有效率的。

2  头位。
当埋头游自由泳时，可以保持眼睛垂直向下望着游泳池底。保持你后脑勺的很一小部分露出水面也是很重要的。此外，当你在水里轻微旋转轴心的时候，尽量不要提起你的头和其余的身体部分。保持身体向前的流线。

3  推水。
在自由泳中，你的手应该一直向后推水经过你的髋部附近。在恢复（即出水）前的最后一部分划水应该是一个加速过程，而出水后向上就不该再费力了。

4  踢水。
当你游泳训练的时候，设法尽量减少你的踢水动作。多数人会额外地努力踢水，以弥补身体平衡的缺乏，实际上在水中最大限度地减少踢水，有助于改善你的平衡，以及为下面两个比赛阶段储存足够的体能。

5  训练强度。
在每次游泳后，最好的方法来衡量你的训练强度是立即计算你的心率-- 通过测量你6秒种的心跳次数可以推算出你的心率。添加一个零，你将得到你的每分钟的近似心率。

6  宿将游泳。
移到慢水道里进行划水提高。如果你属于一个宿将团队，不要以为在每一个测验里你都必须总该跟在你的队友身后。宿将团队通常有很多拥有不同游泳目标的人。做你自己的事很重要！记住，技术高于一切，这就意味着你要忍辱训练以作出技术提高，长远来看，你终究会认为你也是如此的快。


7  习惯：挥臂跨越结束要保持你的手臂方向。
我看见一些游泳队员的一个最常见的坏习惯就是就是手臂越过身体的中轴至推进的侧面。即当左侧呼吸的时候导致右臂向左越界，当在右侧呼吸的时候导致左臂向右越界。通常出现这种情况是由于换气呼吸，但有时当身体过度旋转时也会造成这种情况。为了避免这种情况的发生，要确保你的头不要和其他部位做过多的移动，并且要尝试做更多的直线型划水（仍在弯曲高肘），开始和结束动作均要在身体同侧（即右手斜插入水，划回和结束近右髋）。

8  保持水感。
如果游泳是你最艰苦的运动，重要的是要"保持水感"，并至少每隔一天要在水中逛一下（当然淋浴及洗澡不要算！ ），这样，你的身体可以保持在水中的平衡动感意识。

9  肺部训练。
混合一些低氧训练法到你的锻炼中。举例来说，在25米池子里每3-5-7-9的成套4x100的呼吸训练，在每个100米间做15秒休息。在铁三游泳阶段的比赛结束时，你的肺部就会感谢你的！

10 锻炼你的弱点。
在这铁人三项运动里，大多数教练认同：你应该花最多时间训练你在三项运动里的弱项。对于你们许多人来说它就是2小时的游泳！在游泳方面，训练弱点的概念同样适用。要花最多时间训练你的游泳弱点部分。如果侧身平衡是一个问题，就需要做一些侧踢训练了。如果转动头部是一个问题，大部分的时间重点就要放在头部位置上了。
无论如何，通过在游泳池里改善你的那些弱点后你将获得更多。

10 Steps to Improving Your Triathlon Swim
by Kevin Koskella

As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, “what should I concentrate on?” So, I came up with a “top ten” list of steps to improving your swim for a triathlon. These aren’t necessarily in any order, but should go a long way in helping you achieve your goals, whether you are a beginner or trying to go pro.

1. Hand Entry. Slice your hand into the water right about at your goggle line, and drive it forward. Many swimmers attempt to get as much “air time” as possible by reaching the hand out before entering into the water, but it is actually more efficient to go through the water with your hand as you rotate from one side to the other.

2. Head Position. Keep looking straight down when swimming freestyle. It’s important to keep your head down with only a small part of the back of your head out of the water. Also, as you rotate through the water, try not to move your head with the rest of your body rotation.

3. Pull. In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery (arms coming out of the water) should be an acceleration behind you, and not up out of the water.

4. Kick. Try minimizing your kick as you train for swimming. Most people will kick extra hard to make up for lack of balance in the water. Minimizing your kick will allow you to improve your balance, as well as conserve energy

5. Training Intensity. The best way to measure your training intensity is to count your heart rate immediately after each swim. You can estimate your heart rate by counting your pulse rate for six seconds immediately after each swim. Add a zero to this count, and you will have your approximate exercise heart rate per minute.

6. Master’s Swimming. Move to a slower lane to work on stroke improvement. If you belong to a masters team, don’t feel that you always need to keep up with your lanemates at every workout. Masters teams typically have many people with many different swimming goals. It’s important to do your own thing! Remember that technique comes before all else and if this means swallowing a little pride to make improvements, just think of how much faster you will be for this in the long run.


7. Habit: Keep your arm from crossing over.
One of the most common bad habits I see in swimmers is the arm crossing over to the opposite side on the pull. Breathing on your left side results in your right arm crossing over, breathing on your left side results in your right arm crossing. Often times this happens when one goes to breath, but sometimes it's caused just from over-rotating. To avoid this, make sure your head isn't moving with the rest of your body, and try to pull more in a straight line (still bending the elbow) and ending the pull on the same side you started (i.e. right hand slices into the water, pulls back and hand ends up near right hip).

8. Keep the Feel. If swimming is your toughest sport, it is important to "keep the feel" for the water, and get in the water at least every other day (no, showers and baths don't count!) This way, your body maintains its kinesthetic awareness of being balanced in water.

9. Work Those Lungs. Mix in some hypoxic training sets into your workouts. For example, do a set of 4x100's breathing every 3-5-7-9 strokes by 25, with 15 seconds rest in between each 100. Your lungs will thank you for it towards the end of the swim part of your race!

10. Work Your Weakness. In the sport of triathlon, most coaches agree that you should spend the most time working on your weakest of the three sports. For many of you this will be swimming! Within swimming, the same concept applies. Spend the most time working on the weakest part of your stroke. If balancing on your side is an issue, do some kicking drills on your side. If moving your head is a problem, focus on head position most of the time.
Whatever it is, you will gain the most by spending your pool time improving on that weakness