主题：【原创】自学游泳体会 -- NTLS

51 Streamline

-eliminate drag

-achieve an advantageous breaststroke glide position

-feel effective core tension and stability

52 Rocking

收腿时大腿并不弯曲

-use a rocking motion

-develop unified core action

-understand the purpose of rocking

53 Duck Feet

-learn to use your feet as paddles

-use ankle rotation to keep hold of the water

-avoid potential drag

54 Breaststroke Kick on your back

-develop a propulsive kick

-avoid folding at the hips

-position your knees inside your feet

手放臀后,收腿时脚能碰手指

55 Verticle Breaststroke Kick

-develop a productive kick

-use foot speed during the power phase

-eliminate drag

56 Heads Up Breaststroke Kick

-use your sense to recognize a productive kick

-observe mementum

-practice an effective kick

57 3D Breaststroke Arms

-get the most out of the arm stroke

-use an accelerating stoke

-maintain a compact stroke

58 Sculling

-learn to use lateral stroke

-hold on to the water

-experience a high elbow scull

59 Half-Stroke

-learn to use compact stroke

-use a quick stroke

-eliminate drag

60 Corners Drill

用整个手臂,不单单是手,扒开到边角.

然后转变成加速的高肘内收

同时产生升力便于呼吸

-accelerate into the insweep

-produce lift without pushing down

-hold onto the water

61 Hand Speed Drill

-observe a compact arm stroke

-use a quick arm stroke

-hold on to the water

62 Breaststroke with Fists 握拳划水

page 179

-learn to feel the water with the forearm

-understand the changing elbow position

-appreciate the role of the hand

蛙泳是水中移臂,阻力很大.

63 Growing Your Recovery 手伸得更长

-achieve the longest recovery

-use your elbows to extend recovery 直肘

-use your chest to extend recovery 压胸

64 Shoot to streamline

-learn to accelerate into the recovery

-recover with the rocking motion of the stroke

-eliminate any pause between insweep and recovery

65 Fold and Shrug

-add speed to the recovery

-increase momentum into the glide

-learn to rest after the recovery

66 Inhale at the high point

-learn the correct timing of the inhale

-breathe with the line of the stroke

-feel lift

67 Eyes on the Water

-maintain a stable head position

-breathe with the line of the stroke

-avoid a nodding breathing style (don't look ahead while breathing)

68 Tennis Ball

-maintain a stable head position

-breathe with the lift of the stroke

-achieve lift by dropping the hips

69 Dolphin

-develop a productive rocking motion

-maintain a firm core

-develop a rhythmic stroke

70 Alternating Dolphin and Breaststroke kick

-use dolphin action in the breaststroke

-transfer power through the rocking action of the stroke

-practice a productive rocking action

71 Stroke up to breathe, kick down to glide 划水时上升换气,蹬水时压胸前钻

page 202

-feel a productive rocking motion

-maintain the forward line of the stroke

-avoid flat stroke

72 No stars先划后蹬

-use the most efficient breaststroke timing

-avoid drag

-use the arm then the legs

73 Stroke, breathe, kick,glide Mantra 划水,吸气,蹬水,溜水-四冲程

page 208

-learn the correct sequence of stroke actions

-avoid canceling out the effect of one stroke action with another

-practice the correct timing of the breaststroke

74 Glide length and speed 滑的更远更快

page 211

-develop a productive glide

-recognize when to start next stroke

-use momentum to rest and benefit the next stroke

75 Thread the needle 钻针眼

-achieve coordinated forward motion

-maximize streamline and momentum

-learn to rest during the glide instead of the recovery