推 wendycandy:很仔細啊~~~ 02/24 06:59
推 hadbeen:無氧地獄!!!0口0 02/24 12:50
→ deif3288:無氧狀態 我很怕腦細胞死一推 跟暴斃的自我恐懼 02/24 16:34
推 emily0110622:我真的都忘了噴氣，翻過去時鼻子進水好痛苦，翻完繼 02/24 17:47
→ emily0110622:續游時都覺得快往生了 02/24 17:48
推 victor79718:我覺得在游的時候進入五公尺線就要稍微注意一下調整呼 02/24 22:13
推 alston000:5公尺線有點早 很多老手說看到 T 字就可以準備最後一划! 02/24 23:59
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Flip Turns
Freestyle and backstroke are the two variations of flip turns. Done
correctly,they speed up a swimmer while allowing a brief respite from
swimming, thus explaining why short-course times are faster than long-course
times for the same events.
1.Freestyle Approach
Unless swimmers take a lot of momentum into the wall, they will not take much
off of it. The approach is crucial to maintaining speed; any hitches, pauses,
or stops are deadly against good competitors. The turn should be seamless and
fast.
◆Use attack mode.
Swimmers need to attack the wall; this is an attitude as much as a technique.
They should not breathe the last two strokes into the wall.
◆Keep your eyes on the cross.
Swimmers should keep their eyes on the cross on the end of the pool for
precision. Many coaches prefer to have their swimmers focus on the T on the
pool bottom. But given the differences in water depth and clarity from pool
to pool, swimmers can time their turns more precisely by focusing on the
wall. The slight loss in streamlining is made up for by the improved timing.
◆Gauge for a full stroke.
Fast in, fast out. Gliding in or chopping the last stroke into the wall kills
momentum just when swimmers want to be moving full speed ahead. Instead, they
should gauge their strokes into the wall from several strokes out so that
they can finish with a strong, full stroke with hands at their sides. Any
necessary adjustments in stroke length are spread out over several strokes
rather than concentrated on the last one.
2.Freestyle Turn on the Wall
For a flip turn, the turn on the wall consists of somersaulting and planting
the feet on it for the push-off. Quickness is crucial.
◆Do the quad.
For a fast somersault, four things need to happen quickly all once: Duck the
chin, dolphin-kick powerfully, tuck at the middle, and back-scull with both
hands toward the face. The quad gets the feet over and on the wall quickly.
The body should be a small spinning ball in a tuck position, not a layout.
◆Plant and go.
The legs flip straight over on the somersault, and the feet plant on the wall
with the toes pointing upward.
On the wall, it’s one touch and go.There is no twisting and turning on it, and
there is no waiting to turn over onto the stomach before pushing off. Instead,
swimmers get off the wall as fast as they can and worry about twisting after
they push off. They should not add any extra motions that take time and slow
them down.
3.Freestyle Send-Away
The send-away takes the speed from the somersault and adds the power of the
push-off and the underwater kicking. Underwater dolphin kicking is an
important weapon in the arsenal of most top swimmers.
◆Explode.
The push off the wall is powerful, with a straight back and taut body—no
sogginess.
◆Streamline.
The head is tucked tight against the upper arms, the elbows are squeezed
tight, and the hands are placed one on the other. The swimmer resembles a
skinny sharpened pencil coming off the wall.
◆Use hyperspeed.
Small, powerful, quick dolphins, working both beats of each kick, are more
powerful and streamlined than big, slow dolphins.
Every kick from first to last must be powerful. One common mistake is for
swimmers to start strong but get progressively weaker until they are almost
motionless by the last kick. Underwater dolphins on the send-away are becoming
important even with age-groupers, especially in short-course yards racing. Age-
groupers must practice this skill.
◆Break out.
For most swimmers, the first two breakout strokes are wimpy giveaways. This
wastes an opportunity to carry the speed from the push-off and underwater
dolphins into the swimming.
After a freestyle turn, swimmers should always pull with the bottom arm first
(this may not be the arm whose hand is on the bottom), and they should make
the breakout strokes long, strong, and powerful, causing the body to surge
forward and setting a good rhythm for the length. Never breathe the first two
strokes (or more, for short races) since effort and momentum are wasted by
climbing upward to breathe.
※ 編輯: opgy (36.231.18.124), 10/19/2016 13:35:18