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对泳者的10个好建议（译文） 资料来源：游泳梦工厂 Swimming Better To Do List - 10 Better Swimming Tips for Swimmers (游得更好要做事项的清单--针对游泳者的10个良好小贴士 Swimmers To Do List - Improve Your Swimming 
There are many things that swimmers can do to swim better. This to do list of 10 ways to better swimming could help any swimmer improve their swimming. Get this to do list done and swim on! 要游得更好，泳者有很多事情要做。这个清单中包含了针对更好的游泳的10个途径，能够帮助任何游者提高他们的游泳水平。按着这个清单去做吧，游起来！ 1.经常游泳 （如果你不能平均每周大概游三次泳，你将失去你的水感，同时你的技术也将开始退化。没有感觉、没有技术、没有速度。如果选项是一次或两次长时间（距离或时间）锻炼，或者三次亦或四次短时间（距离或时间）锻炼(4个选项之间选一），相对于每周仅仅只作一些很少的较长时间（距离或时间）锻炼泳者，那些经常游泳的人似乎作得更好。） 2.要用良好的技术去游泳 （在整个锻炼中所有游泳下，尽最大可能保持（好的）游泳技术。如果你试图用坏的技术游快，你是在浪费体力。如果你能自觉游得快，同时使用良好的游泳技术，你将收获更大） 3.把分解练习当作每次游泳锻炼的一部分（在你锻炼的开头，中间，结束部分(或者三个的任意组合），做一些特定的技术练习以加强良好的游泳技巧，有许多分解单项练习你可以做为调整，或者帮助你开发更好的技术） 4.进行挑战性的锻炼(每周一至两次（这取决于你游泳的频率）做拥有魅力的锻炼的一部分--努力推进，尽力，无论你想怎么称呼它。如果你的所有训练都注重在技术上，你的技术将会改善。但当你尝试游得更快时将会发生什么事？你将会变得疲劳，你的技术将会退步，而你同样也把它称为一天（游泳练习）。如果你做一些努力或者有挑战性的练习-混合进技术练习---与之不同的练习或者与之相同练习的一部分---你将学会在快速游进时保持良好的游泳技术）
5.（做一些容易的训练练习）
（这取决于你游泳的目标，可能没有任何理由做一个或两个以上的艰苦锻炼设置一个星期（练习时间），只要你做一个或两个比较容易的锻炼，道理也是一样。困难的事情工作辛苦，简单的事情工作容易。而每种工作都将得到良好的结果。）
6.（做流线直体练习）
（这可能是一个开始，蹬壁出发，或者转身，但你应该总是用相同的方式做这些事--流线。然后进入到“流线”与游进的过渡。但一开始，总是一个流线。）
7.每次都用同样的方式蹬离池壁 如果你正要来一个转身，那么你要总是采用蹬离池壁的方式。当你开始一组（练习）时，你应该准确地用同样的方式蹬离池壁，即如果你要转身时将要蹬离池壁的方式。很多比赛都会有比出发更多的转身。获得一些任何转身部分的实践都是有益的。 8.穿一件为竞技游泳而制造的泳衣
这并不意味着花$ 300，买最新和最伟大的高科技泳衣。这意味着，如果你想提高你的技术或去学习如何把握技术时更快，就不穿宽松的沙滩短裤。 9.请求别人观察你游泳 更妙的是，你找人来拍视频。客观地观察你做什么（或通过视频回顾自己的动作），如果你是通过移动池，对提高您的可能没有意识到的
游泳技术。就可以产生一些更好的意见。 10.偶尔使用脚蹼 除了其他好处，游泳脚蹼（单蹼或双蹼）能够帮助你获得（人为地）一个更好的身体姿势，同时你将学会你在游泳时的感觉。接着，当脱掉脚蹼时，你能够通过感觉尝试再现这个姿势，因为你将已经拥有了一个良好的感觉----当你从那儿获得的它将快速的感觉。
1.Do swim frequently If you don't average about three swims a week you will lose your feel for the water and your technique will begin to deteriorate. No feel, no technique, no speed. If the option is between one or two long workouts or three or four shorter workouts, swimmers seem to do better when they swim more frequently as opposed to only doing a few longer workouts each week. 2.Do swim with good technique Maintain the best possible technique at all speeds during a workout. If you try to go fast with bad technique, you are wasting energy. If you can teach yourself to go fast while using good technique, you will make bigger gains. 3.Do drills as part of every swimming workout Early in your workout, in the middle of your workout, or at the end of your workout (or any combination of the three!) do some specific technique work to reinforce good swimming skills. There are many drills you can do to stay tuned up, or to help you develop better technique. 4.Do challenging workouts One or two times a week (depending upon how frequently you swim) do part of your workout with oomph - push the effort, go hard, whatever you want to call it. If all of your workouts are focused on technique, your technique will improve. But what will happen when you try to go faster? You will get tired, your technique will deteriorate, and you might as well call it a day. If you are doing some hard or challenging workouts - mixed in with technique work - as different workouts or as part of the same workout - you will learn how to hold good technique while going faster. 5.Do easy workouts Depending upon your swimming goals, there may be no reason to do more than one or two tough workout sets a week, as long as you do one or two easier workouts, too. Work hard on the hard things, and easy on the easy things, and each kind of work will give better results. 6 Do streamlines It might be a start, a push-off, or a turn, but you should always do things the same way - streamline, then into the transition between the streamline and swimming. But first, always a streamline. 7Do leave the wall the same way every time Always push off the walls the way you would if you were coming out of a turn. When you starting a set, you should push off the wall exactly the same way that you would be pushing off the wall if you were coming out of a turn. Most races have more turns than starts, and getting some extra practice with any part of a turn is a bonus. 8 Do wear a swimsuit made for competitive swimming This doesn't mean spend $300 on the latest and greatest high-tech slicker than skin piece of swim wear. It means don't wear baggy beach shorts if you are trying to improve your technique or go learn how to hold technique when going faster. There are times to wear a swimsuit that gives you some extra drag, but not before you have mastered good technique. 9 Do ask someone to watch you swim Better yet, get someone to video you. Getting some eyes to watch what you do (or using your own via a video review) while you are moving through the pool can yield some great feedback on your swimming technique that you may have not realized. 10 Do use flippers occasionally Among other benefits, swim fins or flippers can help you achieve (artificially) a better body position and you will learn what that position feels like while moving. Then, when the flippers are off, you can try to recreate that position by feel, since you will already have a better idea what it will feel like when you get there. |
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