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摩西蛙泳视频，建议配合来看。
Breaststroke 蛙泳
When I'm swimming fast breaststroke, mentally what I'm trying to picture is that
I can almost get into a cross position with my body flat on the water and my arms at 180 degrees.
当我竞泳时，我试着这般想像 :
当我外划时,两手外展至约180度,过程中我的身体要尽可能平直於水面,看起来就像个十字架一样
And my next instant is when I go for my insweep that my upper body and legs are gonna follow a path over that point.
我的下一个动作是内划锚定，我的上半身与腿部将穿过双手锚定的路径前行。
Most of your weight is obviously in the core and you're gonna wanna bound your core to feel that
your legs and arms are just along for the ride. And they're just part of the stroke.
大部分的重心显然是放在腰腹等核心部位, 要运用核心收紧去联系手跟腿向前游进
腿与手是随着核心部位发力而动作, 两者只是蛙泳的一部分
 
The sense that I'm going through when I'm swimming breaststroke is that
I want to be as long and have the least amount of drag possible and I want to be as high on the surface as possible ,
because this is obviously my fastest position in the stroke.
竞泳时我穿行於水中的感觉是这样的
我要尽量地保持体线平直使阻力减至最小并且要尽可能地处在高水位上
因为在高水位上超直滑行显然是我蛙泳中前进速度最快的一个姿势
  
Mentally The image that I am trying to get is that
I want my body to come out and over the water with my hands below it after having a strong hold,
and then immediately get into that long line position.
我试着达到的理想目标是
我要以强有力的胸前抓水让我的上身出水并向前掠过水面, 接着立刻以超直的流线穿行於水中
So each time I wanna replicate that.
And our goal is as fatigue sets in, you wanna continue to replicate this
as it would look in the beginning of the race compare to the end of the race.
我希望我每次蛙泳都能完美的重现这个动作
我们的目标是当竞泳进行到最後感到疲惫时,我依旧能重复做出相同的动作
一如刚开始比赛时的动作那般完美
A visual that I try to reproduce is an anchoring of the legs and arms,
and I am just moving my body throuth those anchors.
我的理想就是每次都要做好手的锚定与脚掌的外翻抓水,
而接着要做事的就是将身体送过这些锚定抓水点,迅速进入超直滑行
It is almost like if I were to have rings on the water, and I would reach out and grab and pull my body through continually,
and I want to do that at least drag efficiency, I want to pull out my body through the water and use the central part of my body as a strong effect ( aspect ?).
就像是水中有一个环, 我的手向前朝外划, 抓住这个环接着发力将身体拉过此环
我希望这过程中阻力要尽可能的小要有效率, 将身体拉过锚定环的过程中要运用身体核心作为发力的输出平台
Breathing has to be thought about, otherwise it becomes forced.
You won't take your breath until you really realize you need it.
By that time you've gone into action that's probably too late.
换气时机是需要注意的, 否则就会变成强行抬头式的换气
你不会等到你没气了才想起换气这回事吧
要真是这样,错过了那个时间点你想换气恐怕就太迟了
The important thing, I think of breathing, is that you don't create your breathing pattern with your head.
You have an opportunity to breathe every stroke and that can be created by moving your head back and forth to get out of water.
重点是, 我认为换气不是藉由主动抬头来实现的
你的划手使你能自然的将上身向前拉出水面, 头部是藉此出水机会来完成换气的
You have to maintain the back of the neck, the back and the knee line.
换气时要保持好你上半身起自颈项拉至膝盖形成的直体线
   
You have to maintain that straight line. 上面一系列图片引用自蜘蛛女版主的帖子, 感谢
换气过程一定要维持好这条直线
So when I think of breathing I am gonna be coming out over the water.
当我换气时 , 我是利用上半身出水向前掠过水面的这段时间来进行换气
Now I am not gonna be looking forth,
I will be be looking over my hands and getting that breath right as I come out of water and
then returning back to that long line position that we're talking about.
换气的时候我不是向前看 , 而是看向我的手 , 利用身体掠过水面的这段时间来换气
换气一结束我就立刻回归前面说过的高平超直体滑行
So there is no head movement bobbing up and down to get air.
Because, again, that's gonna cause my hips to sink behind.
For every action and reaction, when I lift my head, my hips are gonna sink. We're getting back to that foul ? position.
所以不是靠头部上下起伏的动作去换气
因为..我再说一次, 那将会使我的臀部下沉
向上抬起了头, 臀部自然就会相应的向下沉, 这样只会越游越糟滴
So ideally we are keeping that line together that we're always looking for.
所以蛙泳要游就要像前面说过的那样游 , 向前游出高平直
记住是高平直不是高富帅 , 但千万别游成了矮挫穷
I like to repeat myself : kick your hands forward.
我常告诉自己一句话 : 用脚把手向前踢射
That gives me a sense of not lifting too high out of water and falling, but
allowing my kick to push me over top of that anchoring position and returning that long line position.
这句话让我明白出水不要起的太高然後掉下去, 而应该是
用踢腿把上半身向前发射,穿过手在高水位上的锚定点, 接着迅速进入超直体滑行的状态
SO that is what I am really trying to think about when I'm swimming is to
get over my hands with my kick, and continue to do that in the full range of motion : start and finish the race.
不论开始或者结束,我竞泳时一定会试着全程都做到这点
用腿把身体踢射过双手在前方的锚定, 像箭一般向前射出,成为穿行水中的超直体
The goal is always to maintain a small knee integrity,
where I am only minimally allowing my knees to separate rather than in an outward position which causes more drag,
and to have the maximum amount of ankle catch possible.
目标是收腿时两膝间距不要太大,
要尽量以同肩宽的距离去做接下来的翻掌蹬夹动作, 两膝不要向外张太开, 向外张太开会产生不必要的阻力
另外翻掌的角度要尽可能朝外,好在随後的蹬夹时抓到更多的水
We mimic that through tons of drills, foot resistance in the water,
any position that we can get and that would mimic that, even push beyond what my normal kick would be.
我们通过大量的练习去模仿蛙泳腿的收翻蹬夹技术, 水中脚的阻力练习
通过各种不同的姿势去模拟学习,这些蛙泳腿的练习甚至超越我正常游的向後踢推水强度。
I think translate it to the water.
A lot of that's done through stretch, through surgical tubing, through drills, through vertical kicking,
through all these drills that force that issue, so I can remember it and become the second nature to me when I swim full breaststroke.
我们做了很多练习
包括伸展韧带，腰系弹力拉绳,立姿蛙泳腿等等练习
通过这些练习缎练肌肉组织，使我能记住正确的动作，把它们变成我竞泳时的本能
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