摩西蛙泳視頻，建議配合來看。

Drills 分解練習(xí)
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.

強(qiáng)調(diào)錨定以及身體的流線位置
有很多練習(xí)是在水下做的，比如說在水下劃手三下,接著踢一次蛙泳腿
這個(gè)練習(xí)要求是在水下的直體要好,每個(gè)周期的動(dòng)作要盡可能維持一致
身體要超直

A lot of that can be created by underwater swimming breaststroke.
水下的練習(xí)能讓你學(xué)到這些

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.

戴腳蹼練習(xí)Bodydilphin游進(jìn),此練習(xí)有助于你保持流線
我認(rèn)為做這個(gè)練習(xí)能讓你級(jí)數(shù)提升并且能在游進(jìn)時(shí)保持良好的身體流線

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.

這個(gè)練習(xí)大部分都是戴腳蹼來練,這是個(gè)身體核心姿勢(shì)練習(xí)不論你雙手前伸
或者放於體側(cè)都要維持好你的身體流線來做這個(gè)練習(xí)

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.

做這練習(xí)重要的是要在高水位上, 感受全身體都參與進(jìn)來
幾乎沒有重量地在向前波動(dòng), 似乎可以維持這速度一直波動(dòng)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.

這是這練習(xí)的另一種方式, 雙手前伸不要出力去帶動(dòng)波浪,就只是伸向前
用你的核心去產(chǎn)生流線波動(dòng), 身體在雙手前伸姿勢(shì)下體會(huì)在波動(dòng)前進(jìn)中如何平衡穩(wěn)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.

戴腳蹼游蛙手蝶腿練習(xí)
做這練習(xí)要注意良好的身體流線, 尤其是兩手向前延伸時(shí)
每一劃的距離要長(zhǎng), 從手前伸的滑行中體會(huì)直體流線滑行的感覺

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.
在水中像這樣游 ↗↗↗ 顯然阻力會(huì)大大超過運(yùn)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.

水下劃手三下踢一次腿,　接著出水做一次完整蛙泳配合游
此練習(xí)是將劃手與踢腿分開來做, 注意在水下劃手的同時(shí)保持良好的超直體

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.

在水下保持好流線狀態(tài)并劃手三下,當(dāng)我將劃手與打腿配合做一次完整的出水蛙泳時(shí)
我希望將起伏的影響降到最小

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.
理想的游法是在游進(jìn)全程中保持好流線, 將阻力降到最小

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.

仰姿蛙泳腿練習(xí),強(qiáng)調(diào)上半身至膝蓋要成一直線
此有助於他暖身并專注鍛煉膝蓋以及腳踝的柔韌性

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.

蛙泳總被視為是個(gè)感覺的泳姿, 競(jìng)泳時(shí)你感覺將所有的技術(shù)運(yùn)用起來了你就游得快
這些分解練習(xí)有助於你將所有感覺體會(huì)統(tǒng)整起來,在競(jìng)泳時(shí)發(fā)揮良好的平衡能力,維持流線的體態(tài)

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.

夾八字板：水下踢一次蛙泳腿＋游一次蛙泳配合游練習(xí)
這個(gè)練習(xí)讓你體會(huì)以固定的膝蓋距離（窄膝技術(shù)）去完成蛙泳腿的收翻蹬夾

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 ].

夾八字板：仰姿踢腿練習(xí)
８字板有助你專注在上身與膝蓋的直體線上，因?yàn)榘遄拥母×τ绊?，需要運(yùn)用背後肌肉去向下壓以維持收腿時(shí)的直線體

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.

這階段我們要來關(guān)注如何在劃手的過程中將Bodyline做好
要注意將身體核心發(fā)力與雙手的錨定連結(jié)起來,用核心力量將身體穿過錨定點(diǎn)

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.

我們會(huì)做很多的雙手搖櫓練習(xí),不同姿勢(shì)下的搖櫓,仰著的,背朝上的,腳朝前的
放慢搖櫓的動(dòng)作,尤其要體會(huì)其中劃到邊角的感覺


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.

很多人做搖櫓卻不明白在練什麼
我們目的是將搖櫓得來的空間感與蛙泳劃手過程中手的軌跡做連結(jié)
我們做很多練習(xí),有腳朝前的,腳朝後的等等

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.

這些練習(xí)不止讓我們了解劃手中手的位置,
還能讓我們明白錨定前兩手要?jiǎng)澏鄬捄缅^住前方,以最大的力量將身體送過錨定點(diǎn)

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.

其中一個(gè)練習(xí)是夾八字板單手交換搖櫓，這個(gè)練習(xí)在練習(xí)外劃到邊角并找到錨定的感覺
保持好姿勢(shì)使核心平穩(wěn)向前，所以他搖櫓同時(shí)必須要做好平衡的功夫

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.

夾八字板游一次蛙泳配合游+水下踢一次蛙泳腿練習(xí)：每個(gè)人的手臂抓水方式都不太相同
但不管你自認(rèn)是在用推水的方式還是在用搖櫓的方式，抓水的感覺是一樣的
你要做的就是將雙手錨定在前方，并將身體向前拉過那個(gè)錨定位置

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.

我會(huì)做一些練習(xí)來暖身，并同時(shí)訓(xùn)練到膝蓋與腳踝，這些練習(xí)對(duì)我接下來要練的蛙泳大有幫助
如此當(dāng)我開始游蛙泳，感覺會(huì)像是在後面安了馬達(dá)似的，我的腿直把我向前方推進(jìn)
這就是我在練蛙泳腿時(shí)一直在做的，要有速度要把我朝向前方推動(dòng)

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.

其中一個(gè)練習(xí)就是這個(gè)水下扶墻蛙泳腿練習(xí)
這個(gè)練習(xí)能施加額外的壓力在我的腳掌上，使我的腳踝在做翻掌對(duì)水時(shí)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.

直立蛙泳腿練習(xí)
道理跟前面一樣，你在身上負(fù)重，使腳踝朝下做翻掌對(duì)水時(shí)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.

我想這些練習(xí)能同時(shí)訓(xùn)練到腳踝與膝蓋，有助於提升蛙泳的蹬夾腿范圍
能使超直滑行更長(zhǎng)，增加每一劃的距離

Diving 跳發(fā)

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

跳發(fā)目標(biāo)是這樣的，反應(yīng)最快，跳的最遠(yuǎn)
一但你上了跳臺(tái)，你就要充滿爆發(fā)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.

我們將要入水，躍入水中滑行身線要直
做一個(gè)強(qiáng)而有力的長(zhǎng)劃手，使滑行距離更長(zhǎng)速度更快，這就是我們的目標(biāo)

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.

我想出發(fā)這事是具個(gè)人特色的
我想你在臺(tái)上應(yīng)該是相當(dāng)舒服享受的
首先,你要感到你是屬於這里的

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.

重要的是當(dāng)槍聲一響
你要立刻將全身的能量一鼓作氣爆發(fā)出來，躍入水中

Turns 轉(zhuǎn)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.
轉(zhuǎn)身技術(shù)就是在觸墻後如何以最快的速度離開池壁的技術(shù)

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.

我是這麼做的，最後以完整的一劃結(jié)束，手向前伸
兩手同觸池壁，接著立即沉下一側(cè)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.

當(dāng)一切完成，你就可以完美的執(zhí)行下一步，強(qiáng)有力的蹬離池壁并進(jìn)行超直滑行
再一次地，我們提到了超直體滑行，讓你以最小阻力前進(jìn)，接著下一步水下長(zhǎng)劃手將能讓你滑得更遠(yuǎn)

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.

轉(zhuǎn)身花費(fèi)的時(shí)間是我們強(qiáng)調(diào)并重視的一個(gè)環(huán)節(jié)，但很多人并不明白這點(diǎn)
我轉(zhuǎn)身的訓(xùn)練目標(biāo)是使我領(lǐng)先半碼，或0.1到0.2秒
我重復(fù)練習(xí)這個(gè)環(huán)節(jié)，我要將動(dòng)作定型，比賽時(shí)，就可以輕易地模擬出這種效果

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.

轉(zhuǎn)身時(shí)消除的這0.1或0.2秒將使你更快
你甚至不需要特意訓(xùn)練
留意完美的執(zhí)行你的登壁動(dòng)作就能輕易完成

以下問答以及陸上練習(xí)，輔具三部分為 sycamore 泳友所聽寫，再次感謝

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.

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?
　　什麼使你在競(jìng)泳中如此獨(dú)特出色，你在練習(xí)時(shí)專注的重點(diǎn)是什麼？

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?
　　在枯燥乏味的反覆練習(xí)中是什麼使你保持新鮮感？

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.

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?
　　心理層次，談?wù)勀愕南敕?，在達(dá)成訓(xùn)練目標(biāo)跟表現(xiàn)上這方面上

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 [ ? ].

Q : Tell me once again who is your favorite face to see at 4:30 in the morning?
　　告訴我誰(shuí)的臉是你在凌晨４：３０最喜歡看到的？

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最喜歡看到的是我自己的眼皮，我根本不會(huì)那麼早起

Dryland training　　　　陸上訓(xùn)練

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.

OVERLOAD TOYS　　　　輔具

Toys that I use are just gonna reinforce our philosophy in breaststroke with the kick and the pull.
They are just gonna put resistance in the motion that we are trying to stress. So it’s an overload.

Stress cord attached to a bucket.
They obviously made this one look easy by putting some holes in the bottom.

拖著水桶游
在桶底開幾個(gè)洞游起來顯然會(huì)更輕松些

If I’m stressing them to a higher range of degree than I would when I’m swimming, my body would adjust to that.
It feels like that range is being adapted into my stroke.

Probably one of my favorite ones is the stretch cord.
This’s gonna attach to my waist, and you could imagine, [ tightened ] pretty much a leash.

I’ll use anything that will force my ankle position to be more extreme than normal,
anything to force my knee position to be more than normal, ( [ It's a ] standard weight belt.This one feels like it’s about ten pounds )
anything to feel my line lower more than normal.

So what we are trying to do is overload these areas so that
when I do swim the breaststroke, they feel natural and strong to me the same time.

[ is as long as it makes me tired we are using it ].
We began with a standard paddle and just used finger tubing to strap it on somewhat awkwardly to the inside of the foot
to create more resistance when he kicked in breaststroke.

What I saw in that was similar to what you see with any type of [ ? ].
You put a resistance somewhere where you wanted.
You stressed that resistance and then you built up strength to it.

Ed tailored the cut to the contour of his ankle.
I readjusted the holdings, sawed it down, put some pull design on it to make it unique to myself, and the thing worked.

補(bǔ)充說明：

speedo推出一款蛙泳專用蹼，與片中魔膝戴的腳板有類似效果
據(jù)參與設(shè)計(jì)的運(yùn)動(dòng)員Dave Denniston說就是受摩西啟發(fā)的
http://www./forums/4/topics/3990?page=1

Now with the better [ fit ] and positioning new holes for extra [ fingertubes ] , you’re gonna have more refined engineer kick paddle for breaststrokers.
將劃手板多鉆幾個(gè)穿繩的洞并剪裁的更合腳 ，現(xiàn)在你將擁有一個(gè)更完美的蛙泳專用腳板
圖片轉(zhuǎn)貼自海盜凝風(fēng)泳友帖子，感謝
[ A squeeze method, we are not working with that paddle. ]
What we are trying to is have a full flexion with a pushback and a close.
This paddle allowed that. And that was a huge step, I think, to developing my kick.

這蛙泳專用腳板并不是用來練夾水模式的
我們?cè)囍Φ氖翘嵘茖?duì)水的能力，蹬水要像朝身后蹬推著一堵水墻，直到兩腳并攏伸直
腳板就是為此應(yīng)運(yùn)而生的，這對(duì)我們來說是更進(jìn)一大步，提升了我的蛙泳腳技術(shù)

The breaststroke kick machine is the same concept we are trying to achieve here,
is resistance against the ankles and the kick to develop strength in your kick.

First time we used it to [ kick ] back and said that the tension coming off the heel didn’t create pressure the way he liked to feel the kick.

So when you went to kick, the tension was coming from the ankle point that really wasn’t relevant to your kick.
It was just more relevant to an extension.

You can get that same force by going to the weight room.
So we reengineered it so that the point of tension was coming from the outside of the foot.

What this allowed was when the tension were to tighten
and you [will] have to pull against it, it would [flexure] foot out in a proper breaststroke position.

You can’t go into a weight room and reproduce the kick like you can in the water.
So we want to put the resistance in the same fashion that the kick is and these toys are allowing us to do that.

The paddles are allowing us to do that.
It would reproduce the effect of a resistance training against this ankle flex kick,
that allows for when I take this off, I’m gonna feel exactly like what you would feel swimming with paddles when you take it off.
And you have a good catch and you are maximizing your range of motion.

[　　?　　] ever beat you in challenges on those toys?
I don’t like that happen. There’s no way.