摩西蛙泳

偶噴嚏

本帖源自偶喷嚏一时脑袋发热想整理备份51swim前辈们于2006年听译完成的摩西蛙泳
Breaststroke, Kicking, Drills, Diving, Turns 五个技术部分

整理帖子同时，也趁此机会重看了一遍本片并补充部分听写文缺失的地方段落

但本人能力有限,只补充了小部分还是有很多前辈们缺字句的部分听不明白就仍旧以   .?.   [ ? ]  代表

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2014.6.30更新补充 :
在搜索一些魔膝图片时, 意外发现原来本版于2012年已有热心泳友sycamore将全片听写过一遍
故增添sycamore泳友版本听写部分并在此附上帖子连结
sycamore泳友听写文稿帖 :   http://bbs.chinaswim.com/forum.php?mod=viewthread&tid=304286

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整理英文听写部分到此大致上是完整了，但摩西蛙泳在各大游泳网上流传的中译文都没有全的
都是只挑那五个技术重点翻, 我这篇整理自也不例外，只在技术部分以外另添部分我隨手弄的一些小段落译文
並在技术部分配上沙丘大師的精品GIF动图帮助思考动作细节


另因前辈们中译的技术部分甚是杂乱, 思考再三...此技术部分决定用俺个人版本的译文
内容极其随兴主观, 翻不到位的地方比比皆是
(俺英文差劲有些句子很不明白其意思,但五个技术部分推敲很久,大致上十有六七是对头的,
  若真不放心的朋友可直接看听写文, 自行推敲研究)
所以对期待能有完整精确中译文的朋友我也只能说声抱歉了真滴木有
另外希望有听明白英文听写空缺部分的朋友能帮忙于後面发帖补充，造福泳友

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但由于悠泳2012新出台规定 :　 帖子太久没人顶帖回复便会自动锁帖
最后帖子下场就似溺水下沉再起不能，那后面来的朋友想为缺失部分添加补充回帖就难了
故加上部分回帖可见限制, 造成不便请见谅　


2014.7.11更新补充 :
应要求拿掉了所有文字部分的回帖可見限制希望不要沉的太快而导致锁帖吧

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最後感谢 liyuzhe0869前辈以及辛苦听译的 tequila泳友,　sycamore泳友，感激不尽

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游客，如果您要查看本帖隐藏内容请回复

Breaststroke　　01:11视频开始　　　此前言介绍与问答部分感谢 sycamore 泳友听写
Ed’s breaststroke is very very consistent.   He does not rush his stroke, he rides his stroke very well.
摩西的蛙泳非常连续，动作不急不徐，驾驭自如

He gets everything out of his kick. 　When his timing is [ on ], he’s absolutely perfection.
他的蛙泳腿相当了得，他对配合时机的掌握使他的蛙泳趋乎完美

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What I see in Ed is being so conscious about technique, every little detail of the stroke.
And obviously he’s got a great talent.

我眼中的摩西是一个对蛙泳技术要求相当高的人，讲究到几乎每个细节
而很明显的，他对蛙泳的天赋极高

I do a lot of filming of athletes. And I travel around a lot of clubs in the country.
There’s no other breaststroker I used to demonstrate skill under water than him.

我拍摄过很多运动员并走访各地许许多多的俱乐部
如果我要向人展示蛙泳，我的首选示范者绝对是摩西

I mean Ed is probably one of the best athletes [starts to ?] swim breaststroke to get his body aligned up exactly right.

我想顶尖的的蛙泳选手中，摩西的蛙泳在身体流线的掌握上绝对是最出色的

I don’t know how many national team athletes are put on the screen along with Ed and [sceen? script ?].
I don’t have to say anything. They just look at him and say:
“Wow! Man, I really need to get aligned up a lot better. I need to be a lot more like he did.”

我遇过不知道有多少国家队的运动员看了萤幕上的摩西示范，与自己游的相互比较
我都不用说什麽，他们就自然脱口而出：
我靠，神了，我真的需要在我的身体流线上下更多工夫，我得努力游的像他一样

Of course, history shows us he was the first man to [recommed and realize with ?] and help us to swim the gold medal and break world record.
这个当然，魔膝过往的战绩告诉我们他的蛙泳示范绝对是学蛙泳的推荐首选，能帮助我们选手破世界纪录赢得金牌

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Most world record holders looked back on a long history of competition after reaching the [　？　] reserved for the best of the best, not at Moses.
Favoring golf clubs and the soccer ball, Ed carried the swim through only 3 months of the year until his senior year in high school .
(note: Moses did not begin swimming year-round until his senior year of high school)

Then within one year of accepting the challenge to take on senior training at the Curl-Burke swim club,
Ed went from season lastly to fifteenth in the world in the 100-meter breaststroke.


The year was 1998 and the ride hasn’t stopped.
[Ed has aggressive and thorough preparation to find him both in and out of the water].


His constant push to perfection brings passion to his preparation.
His core strength, flexibility combined with a mind that demands to stay in the forefront of
the learning curve of his sport is what makes him a true champion.

Breaststroke, according to Moses, is an in-depth [ ? ] Ed Moses, the person, and the process that is his gold medal winning form.

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Q : You gave up swimming at ten years old, took up golf, took up soccer, not exactly the normal path to becoming the world’s best.
      Can you say there are some things that you picked up in your other sports that helped you to become world [rare]?
　　你十岁时中断游泳，跑去练高尔富球，练足球，这不同于一般的世界顶尖泳者的成长经历
　　能谈谈这些其他的运动经验对于你成为游泳世界顶尖有些什麽帮助吗？

I think it was just an overall athleticism that I had.
When I stopped swimming, I did other sports and I did them well, you know.

我想我对这些运动全部都有天赋吧
当我停止游泳改练其他运动, 我每样都干很好, 你知道不是我在臭屁

I participate, like you said, in basketball, baseball, soccer.
It was just that drive that I had to be the best in whatever I’m doing to win.

我参与, 像你说的, 练篮球 ,棒球 ,足球
不管我练的是哪样,我要成为顶尖要赢的念头始终是驱使我努力的动力

You know whether that was out there playing all day or swimming all day,
I didn’t know what that was, but it was a combination of hating to lose and wanting to win that at all costs.

你知道的,不管是要我整天泡在池子游泳或者要我待在球场练整天球
我不知道我为何这麽耐操,但我就是某呷意输的感觉,不管花多大代价我就是想要赢啦

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Q : How do you [account] for such a quick entry into year-round training and then going all the way to a professional level so quickly?
　　你是怎麽在回归游泳后这麽快进入正轨，并取得如此飞快的进步？

I think that’s the past that come from within.
Again, we were talking about the process of how every day you are gonna have to do what’s right to make you better.

我想跟我的过往经历有关吧

That’s a multi-dimensional task in the sense that when I stand on the block I’m racing or competing.
I believe that the only way I’m gonna be at my best is that when I’m standing there.

I believe that I’ve done every single thing possible that I could imagine, that anybody else does in the world,
or anybody else has [    ] in the world, that I’ve done it or tried it to make me better, whether that’s my nutrition,
whether my sleeping habit, flexibility, strength, or rollback capacity, everything.

I’m trying to do everything so that when I’m standing there,
I’m confident that I’ve done more than any other person has done.

And that goes along with training.
I don’t show up in a ten practice because I’m supposed to be there.
I’m looking at ways to make myself better.

And I think that would help you rise from a standard level to a national level to Olympic level,
always [taking] in the next step, by never thinking that you are doing everything.

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Q : Relate golf to fast swimming.
　　谈谈高尔富球与竞泳

Well, golf is a mental game just like swimming.
Often time you find yourself you are out there alone, and takes a lot of focus and all a lot of distractions.
But one thing you need to be able to do is to have your goal in mind and how you are gonna get there.

嗯，高尔富就如游泳是考验心智的运动
你会发覚大多时间你都是自己一个，要保持专注并时刻排除分心干扰
你需要把自己的目标放在心上并思考如何达成它

It’s a process.
When you start from the Tee to [  ], there is a process.
Starting from 30th in the world to get to the top of the world, there’s a process.
I want to follow that, and to follow that is a mental challenge.

一步一步地思考如何去做
当你把高尔富球放在Ｔ架上自挥杆起，你要一步步地思考如何去达成目标
从世界排名30到世界顶尖，依然是需要一步步地去做，想方法去达成
在一步一步的过程中需要思考，这便是两者共通的一种心智上的挑战

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Q : TECHNIQUE
　　你如何看待技术

Perfection.
There’s science I believe behind it.
I’m not saying there’s a technique for everyone, but here’s a technique for each person.

追求完美
我相信在其背後有科学的原理在
我不是说存在某种适合所有人的技术，但里面一定有共通的技术原则是人人都适用的

And that’s what I’m trying to do is find what technique is best for me.
So I’m constantly changing and playing with my stroke to find out how I’m gonna get from A to B, the fastest in least amount of  energy.

我试着要做的就是找到里面对我最适用的技术
所以我不断尝试改变突破，希望能找到从开始到结束，以最少的体力耗损游出最快的技术

And that what I think directly relates to my ultimate performance.
So my technique is gonna be different from the next person’s, but again, we are looking what worked perfectly for me.
And that’s what I’m trying to get there.

我想这点最终体现在我的表现上
所以我的技术与他人不同，但再说一次，我们在追寻的是能让我动作更完美的技术
这是我在技术上一直在尝试的

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Q : TECHNOLOGY
　　你对科技的看法

Incredibly advanced, especially in swimming from video analysis to swimsuit technology.
I don’t think you can claim that swimming is advanced due to technology, but it’s the body excitement to the sport.

不可思议的先进，尤其是游泳影片分析以及高科技泳衣
但我想游泳技术的进步不完全归功於科技，里面还有运动员对于在游泳这项运动上更进一步的想法感到刺激的因素在内

It’s something that kind of keeps you pushing.
You always look to technology and science to make you better.
I think that has to be part of the process. I think technology is for a huge [  ] in swimming.

这是推动你前进的动力
你会寻求科技与科学的帮助让你更上层楼
这是过程中必经的一环，我想科技真的在游泳上帮了很大的忙

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Q : MUSIC
　　你对音乐的看法

Hip hop, R&B, [stuff like that], gets me going to accomplish what I want.
Anything that just gets that blood going to make me wanna pursue these daily goals.

Hip hop, R&B,等等像这些让我有动力达成目标的音乐
任何能让我热血沸腾去贯彻去执行每日练习目标的音乐

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Q : Tell me about tattoos.
　　谈谈你的刺青

They all have meaning to me.
And one thing is that a tattoo is a permanent.

刺青都是有涵义的
尤其是它们将一辈子伴随我

I want something in my life that is gonna be there forever and they represent things that I think till the day I die are important to me and what I believe is a person.
So they are a big part to me.

我希望我的生命中有些东西能永远陪伴在我身边一直到我回苏州卖咸鸭蛋，刺青代表对我来说很重要的一些事物以及人物
是我的一大部分

Is that what…?
This one says I will do whatever my coach tells me to do. That’s my favorite personally.

那个刺啥？
嗯，这个是＂无论我的教练要我做啥，俺都肯干＂，哈，这个好，我喜欢这个刺青

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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。

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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

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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

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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

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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

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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

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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

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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

心跳五百年

强烈支持！
感谢分享！
论坛有你更精彩！

shyjj5325

努力提高技术，加油加油

对子

谢谢楼主，这个帖太好了。

偶噴嚏

Kicking    蛙泳腿　　
  
The kicking aspect of breaststroke is the most important aspect.
That is where you are gonna maintain the long line with a lot power behind you.
The stronger you kick, the longer you are gonna be able to stay that position.
The anchoring of the kick, to me, would make sense that you want to force water backwards.

蛙泳腿是蛙泳最重要的一个部分
它产生的强大推进力使你能向前超直滑行於水中
蛙泳腿越是有力,你的超直滑行就能维持得更长更久
对我来说, 脚向外翻掌的意义就是要能锚定并抓住水, 如此向後蹬夹水时才能得到最大的推进力

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There is a mistake with a lot of breaststrokers in their kick.
They think that breaststroke is a squeeze pattern that you are gonna drop you knees out and you are gonna squeeze the water together behind you.

大部分泳者关於蛙泳腿都有个错误的认知
他们认为蹬夹腿产生的动力主要是来自夹水这个动作上, 所以他们收翻腿时的动作总是曲髋并向外沉膝

But scientifically, it will make sense to me that
you will bring your legs up, and wanna push the water backwards,
because all your force will be in the opposite direction.

但以科学的角度来看, 对我而言腿的收翻蹬夹该是这麽做的
将脚踝向处於高水位的臀部上提做收脚动作, 接着我希望翻掌向後对着最多的水, 最後把它们朝我的後方直接蹬推出去
因为朝向後方推水产生的反作用力将直接推动身体朝向前方做超直体滑行

That is an aspect that I think, I've developed and applied to my stroke, which has allow me to stay that long line position.
这是我的观点, 我这麽培养并运用在我的竞泳上, 这技术让我在超直状态下能滑行的更远

---

The unique part about the breaststroke kick is ... it's the combination of flexibility and the combination of strength.
You will not have successful breaststroke kick if you have one without the other.
I think both of them are needed.

蛙泳腿特殊的地方在於它需要柔软度以及力量
如果你只具备一样, 你蛙泳可能不会游的很成功
我想两者是缺一不可的


To achieve this, you have to have maximal ankle flexibility for a good catch and good knee flexion to maintain the range of motions.
With the combination of those to our goal is to have maximal flexion, maximal ankle catch, and the force backwards that's directly perpendicular to the stroke.
And what that's gonna allow is a huge force forward, allowing your body to continue moving forward in that line, rather than up and down.

为了达成这点, 你需要极佳的脚踝柔软度好在翻掌时抓到最多的水, 而良好的弯曲膝盖收腿能力对於後续大范围的蹬夹水亦是必须的
有了这些你就能更好的去完成向外翻掌并蹬夹水, 把力量完全发挥在朝向後方推水上
如此将能产生最大的推进力,让你能在接下来的高平直滑行上前进的更远

---

When I am kicking, and I am kicking at my best.
My philosophy is that I am trying to force my ankle faster than my feet; so what that will allow would be maximal ankle flexion.

每当我竞泳,蛙泳腿我力求做最好
我的观点是腿在收翻蹬夹的过程中, 要让我的脚踝比我的脚掌还快, 这样我的脚掌就能最大程度地外翻抓水
   

But putting pressure on the outside of my feet,
it would slow down the outside of my feet and allow my heels to move faster than the outside of my feet.
And that will force a kick catch

当向後蹬夹时,会使脚掌外缘直面正後方的水墙 ,
水的反作用力会使脚掌外缘慢下来, 使我的脚跟移动的比脚掌外缘更快 ,
在脚跟快速向後蹬夹的带动下, 如此脚掌将能推到更多的水

---

上面这一段脚踝与脚掌的部分可能有些不太好理解, 可以参照莫昭奴版主的帖子 "蛙泳脚的秘密花园" 13, 14楼的文章一起阅读
摩西这段谈的与莫版帖子中的 "足跟" , "内踝向後" 应该是同一回事
                           
蛙泳脚的秘密花园 : http://bbs.chinaswim.com/thread-291520-1-1.html

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关於蛙泳腿的 " 收腿, 翻掌, 蹬夹水, 滑行 " 四个连贯动作, 更深入的阅读资料如下 :
蛙腿基本攻略 : http://bbs.chinaswim.com/thread-47700-1-1.html
蛙泳腿部动作技术要领 : http://bbs.chinaswim.com/forum.php?mod=viewthread&tid=63244
蛙泳腿部动作五拍练习 : http://bbs.chinaswim.com/forum.php?mod=viewthread&tid=92664

建议先看这些帖子,再回来重看这一段,会比较容易明白摩西蛙泳腿这部分谈的内容

偶噴嚏

Drills    分解练习
To emphasize the anchor and the streamline position.  
Some of the drills you might do would be underwater swimming, maybe three pulls and a kick.
That will be done with a straight body line, there will be no fluctuation of frequency.   
That line will stay straight.

强调锚定以及身体的流线位置
有很多练习是在水下做的，比如说在水下划手三下,接着踢一次蛙泳腿
这个练习要求是在水下的直体要好,每个周期的动作要尽可能维持一致
身体要超直

A lot of that can be created by underwater swimming breaststroke.
水下的练习能让你学到这些

---

One of the things that we do in practice to maintain that long-line integrity is the pulse pull drill
And this is gonns replicate what I think helps me become a world class swimmer, and maintaining that line.

戴脚蹼练习Bodydilphin游进,此练习有助于你保持流线
我认为做这个练习能让你级数提升并且能在游进时保持良好的身体流线

Most time we do it with fins, and it's a posture position where either your hands are out in your streamline position,
you're laying on the water or your hands behind you.  

这个练习大部分都是戴脚蹼来练,这是个身体核心姿势练习不论你双手前伸
或者放於体侧都要维持好你的身体流线来做这个练习

But the importance of the drill is to stay high on the water and really feel like your body is one and that
you are almost weightless that you could just do one motion and your body can just maintain that velocity of that one motion forever.

做这练习重要的是要在高水位上, 感受全身体都参与进来
几乎没有重量地在向前波动, 似乎可以维持这速度一直波动下去

That's the variation, the hands leading the body, but very effortless and weightless out front.
Not moving, but just extending the core line and making it experience the balance position with his arms way out front.

这是这练习的另一种方式, 双手前伸不要出力去带动波浪,就只是伸向前
用你的核心去产生流线波动, 身体在双手前伸姿势下体会在波动前进中如何平衡稳定

---

We will repeat that with a pulse pull.
So you will do that and you'll take a pull of breaststroke and maintain that body position for [ extending other ] time.
To know what it feels like to have that long position and to have long distance per stroke, and a good glide.

戴脚蹼游蛙手蝶腿练习
做这练习要注意良好的身体流线, 尤其是两手向前延伸时
每一划的距离要长, 从手前伸的滑行中体会直体流线滑行的感觉

---

Imagine swimming like this  ↗↗↗ through the water,
obviously the resistance is gonna be a lot higher than swimming almost like a dolphin through the water.
在水中像这样游  ↗↗↗ 显然阻力会大大超过运用蝶腰穿行的游法

Some of the drills that we'll do to accomplish that is we'll seperate the pull and the kick,
and will stay in a streamline long position a lot longer.

水下划手三下踢一次腿,　接着出水做一次完整蛙泳配合游
此练习是将划手与踢腿分开来做, 注意在水下划手的同时保持良好的超直体

So I'll do a lot of breaststroke swimming underwater and I'll eliminate any type of frequency,
what I try to maintain that line while pulling and kicking.

在水下保持好流线状态并划手三下,当我将划手与打腿配合做一次完整的出水蛙泳时
我希望将起伏的影响降到最小

The visual effect we are creating is that would be able to move along through the water with minimal drag rather than forcing our way through the water.
理想的游法是在游进全程中保持好流线, 将阻力降到最小

---

The back position emphasizes the line from the shoulder to his knees,
the [ polo ] kick allows him just warm up his ankle flexion, one leg of ankle all the time.

仰姿蛙泳腿练习,强调上半身至膝盖要成一直线
此有助於他暖身并专注锻炼膝盖以及脚踝的柔韧性

Breaststroke is always be deemed a feel stroke, your breaststroke is gonna be [ fast ] when you feel like you are swimming and your technique is together.
And these drills are done to replicate that feel of balance and positioning on the water that suit your body the best.

蛙泳总被视为是个感觉的泳姿, 竞泳时你感觉将所有的技术运用起来了你就游得快
这些分解练习有助於你将所有感觉体会统整起来,在竞泳时发挥良好的平衡能力,维持流线的体态

---

Again.There is a variation, the pull buoy keeps the knees somewhat closer,
like to get the kick completely under water, so you feel the recovery through the finish of the kick.

夹八字板：水下踢一次蛙泳腿＋游一次蛙泳配合游练习
这个练习让你体会以固定的膝盖距离（窄膝技术）去完成蛙泳腿的收翻蹬夹

---

This is gonna be kick in a variety of positions,  ..?..  back to kicking breaststroke on his back and the pull buoy acctually makes
concentrate harder on your line position, cause it puts an artificial float so you got to presses his back position even [ more ].

夹八字板：仰姿踢腿练习
８字板有助你专注在上身与膝盖的直体线上，因为板子的浮力影响，需要运用背後肌肉去向下压以维持收腿时的直线体

---

Take the next step with your line, our first process is gonna be through your arms.
And what we are gonna visualize here is the anchoring effect comes through swimming with tight core and
arms that anchoring position where you move your body over the anchor.

这阶段我们要来关注如何在划手的过程中将Bodyline做好
要注意将身体核心发力与双手的锚定连结起来,用核心力量将身体穿过锚定点

We are gonna emphasize that a lot by doing a lot of sculling, many different sculling position, sculling where on your back, on your stomach, feet first.
That's done by slowing your stroke down and feeling your corner especially.

我们会做很多的双手摇橹练习,不同姿势下的摇橹,仰着的,背朝上的,脚朝前的
放慢摇橹的动作,尤其要体会其中划到边角的感觉


A lot of people do sculling drill but don't really know what they are doing in the process.
We are trying to maintain here to recondition where your hands are in the water and where they would be during the stroke.
So we are doing lots of sculling, your feet forward, your feet behind you, position instead.

很多人做摇橹却不明白在练什麽
我们目的是将摇橹得来的空间感与蛙泳划手过程中手的轨迹做连结
我们做很多练习,有脚朝前的,脚朝後的等等

You won't only recognize where your hands would be, but it's awareness of the width you pull and the strength of your anchor.
So when you would go to swim after that, will easily make more recognizable what quadrint of the water your hand easy be end and location your body.

这些练习不止让我们了解划手中手的位置,
还能让我们明白锚定前两手要划多宽好锚住前方,以最大的力量将身体送过锚定点

---

One of our sculling drii is one arm at time, just working corner anchoring and feel.
It's maintaining its core balance forward position. So he has to balance to get a great feel for it.

其中一个练习是夹八字板单手交换摇橹，这个练习在练习外划到边角并找到锚定的感觉
保持好姿势使核心平稳向前，所以他摇橹同时必须要做好平衡的功夫

---

Everybody is gonna have different catch with their arms,
but whether your think you are pulling water or you're sculling it,
it's the same sense that you're gonna be holding on through the water, and moving your body beyond that hold position.

夹八字板游一次蛙泳配合游+水下踢一次蛙泳腿练习：每个人的手臂抓水方式都不太相同
但不管你自认是在用推水的方式还是在用摇橹的方式，抓水的感觉是一样的
你要做的就是将双手锚定在前方，并将身体向前拉过那个锚定位置

---

There's certain drills that before a breaststroke set that I want to warm up with and get my ankles and knees involved for that,
when I'm ready to go I almost feels to like I have a motor behind me that's directly perpendicular to my swimming line
that everything that I'm doing with my kick relates to the forward speed.

我会做一些练习来暖身，并同时训练到膝盖与脚踝，这些练习对我接下来要练的蛙泳大有帮助
如此当我开始游蛙泳，感觉会像是在後面安了马达似的，我的腿直把我向前方推进
这就是我在练蛙泳腿时一直在做的，要有速度要把我朝向前方推动

Some of these drills are going to be wall-kick.
What that does allows extra pressure to be put against my ankles to force them in thrie flex position.

其中一个练习就是这个水下扶墙蛙泳腿练习
这个练习能施加额外的压力在我的脚掌上，使我的脚踝在做翻掌对水时能做得更到位

---

Verticle kick,the same way with it.
Maybe you weight something to force you down again to stress the ankle position.

直立蛙泳腿练习
道理跟前面一样，你在身上负重，使脚踝朝下做翻掌对水时能更到位

So all these relate,I think to that ankle position and total knee flexion and what's that gonna allow a bigger range of kick
and that's gonna keep that line long and increase your distance per stroke.

我想这些练习能同时训练到脚踝与膝盖，有助於提升蛙泳的蹬夹腿范围
能使超直滑行更长，增加每一划的距离

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Diving    跳发
      
There is one philosophy: that's fastest and [furtherest].
As soon as you come up that block,it got be pure explosion.

跳发目标是这样的，反应最快，跳的最远
一但你上了跳台，你就要充满爆发力

We're gonna get in, we're gonna get in that long line.
We have a powerful pull-out, and we're gonna come up further and faster. That's the goal.

我们将要入水，跃入水中滑行身线要直
做一个强而有力的长划手，使滑行距离更长速度更快，这就是我们的目标

---

I think the start is pretty indvidualized.
I think you have to feel comfortable up there.
First thing first, you got to feel like you belong up there.

我想出发这事是具个人特色的
我想你在台上应该是相当舒服享受的
首先,你要感到你是属於这里的

The most important thing is you have to feel like:
As soon as that gun's off, all your energy can go directly into the water.

重要的是当枪声一响
你要立刻将全身的能量一鼓作气爆发出来，跃入水中

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Turns    转身

The technique of the turn is to reach the ultimate point which is to get on the wall and off the wall the fastest.
转身技术就是在触墙後如何以最快的速度离开池壁的技术

So that to me is done by coming in on a full stroke ,
touching with both hands and immediately dropping one elbow and driving the knees up to the wall.

我是这麽做的，最後以完整的一划结束，手向前伸
两手同触池壁，接着立即沉下一侧肘臂，屈膝登壁

And therefore that's done, a perfect turn can be executed with a strong push-off in a long line.
Again, we're talking about that long line, the least amount of resistance is gonna get you further on every pull-out.

当一切完成，你就可以完美的执行下一步，强有力的蹬离池壁并进行超直滑行
再一次地，我们提到了超直体滑行，让你以最小阻力前进，接着下一步水下长划手将能让你滑得更远

Emphasizing the amount of time spent in this position is a huge part of the race and a lot of people don't realize that.
All work of my pull-out and turns is to the point where I can come up within half a yard or about point one or point two of a second.
That's a repetition that I practice, so when the race comes along I can simulate this in an easy manner.

转身花费的时间是我们强调并重视的一个环节，但很多人并不明白这点
我转身的训练目标是使我领先半码，或0.1到0.2秒
我重复练习这个环节，我要将动作定型，比赛时，就可以轻易地模拟出这种效果

This eliminating point one or point two of your turn is gonna get you a faster time.
That's something without even working. You're gonna have to do it.
It's easy time that you should emphasize perfection on the walls.

转身时消除的这0.1或0.2秒将使你更快
你甚至不需要特意训练
留意完美的执行你的登壁动作就能轻易完成

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以下问答以及陆上练习，辅具三部分为 sycamore 泳友所听写，再次感谢

Ｑ : HEROES
　　英雄

(Hero is) someone that I think portrays me. Again, along the line of the similarity is Steve Prefontaine .
Something Prefontaine had was that ability to just love and have a passion for a sport, and be willing to do anything that he possibly could to become his best.

He ate, breathed, everything was around his running, you know. He was always trying to find a way to be better.
And I think that’s what I am trying to do in the same sense, you know.

I think that’s very important to take your swimming or any sport to another level,
is to have such a passion that you are always looking for an answer as what can make you better.

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Q : What is it that was so unique or so [ ? ] about your racing technique that you now emphasize in [putting] to practice on the routine basis?
　　什麽使你在竞泳中如此独特出色，你在练习时专注的重点是什麽？

Like what I have said, I had to take that race stroke that I had developed
and that I had a natural ability when competition was [on line].

And I had to pursue that in practice if I was gonna better.
And what that was was my ability to use my strength and size for a powerful stroke [ ? ] in distance per stroke.

And that was done through maximizing my line.
And when I’m saying my line, I’m saying that I wanna be in a least resistance position as possible when I’m swimming.

That’s my streamline position.
So I wanna use my pull and kick and perfect a technique that allowed me to be in that long line the most amount of time.

And what that was was developing strength, my rollback capacity to have them practice and
be able to mirror image what I was doing in competitions for a longer period of time in training.
And that would relate to me becoming a better breaststroker.

---

Q : So how you bring freshness to work that has so much repetition?
　　在枯燥乏味的反覆练习中是什麽使你保持新鲜感？

Short term challenges, that’s the only way you can.

[ Sit? ] on Monday, and say this weekend I wanna do this [ex] amount of time,
you gotta [ sit? ] on Monday and say tonight’s practice I want to do this.

If I don’t do this, that’s not gonna allow me to do what I wanna do on Saturday.

Come Tuesday, you gotta repeat the process.
To get a look at each day as a new day and a new challenge.

I don’t look at it as a big picture, because again, not many people can swim and stare a black line for 5 hours.
It’s a draining process, but you have to find little tasks each day that excite the athlete.

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Q : Mental side. Tell me a little about how you set up the mental side of your approach both to
      training and certainly to those performances possible?
　　心理层次，谈谈你的想法，在达成训练目标跟表现上这方面上

Well, the mental side, like you said, is just as demanding as the physical side.
I feel like, you know, when I come to practice, that’s almost the easy part that any physical [demanding … giving me my best].

But, there are mental aspects that involve sacrifice and effort, and [whether gone] in your life.
You cannot just go out there and work hard every day.
[And give it all you are expected, that’s gonna do it.]

There are ups and downs with everything.
I think if you try and minimize those, and see the big picture,
and realize that there are other things in life that are just as important to you, you’ll have a peace of mind and continue on with that [ ? ].

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Q : Tell me once again who is your favorite face to see at 4:30 in the morning?
　　告诉我谁的脸是你在凌晨４：３０最喜欢看到的？

My favorite face to see at 4:30 in the morning is at the back of my eye. I don’t get up that early first of all.
我在凌晨４：３０最喜欢看到的是我自己的眼皮，我根本不会那麽早起

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Dryland training　　　　陆上训练

An import aspect of cross training swimming with dryland is that you maintain the integrity of your stroke.

A lot of the work I do here would be emphasizing, particularly in paralleling what I do in the water.

We want work that is specific and directly towards what we want.
So by coming up with the dry land routine, that directly mirrors what the stroke would look like,
what we are trying to achieve in the water, I think we have increased performance.

Everything I do in dry land has an impact directly on my stroke, whether it’s knee flexion,
ankle flexion, maintain in the core line, anything that I think is gonna overload the body.

So when I swim breaststroke, it’s gonna feel like I’m floating.

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OVERLOAD TOYS　　　　辅具

Toys that I use are just gonna reinforce our