摩西蛙泳视频，建议配合来看。
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
Diving 跳发
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
Turns 转身
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.
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.
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 [ ? ].
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
Dryland training 陆上训练
OVERLOAD TOYS 辅具
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.
拖着水桶游
在桶底开几个洞游起来显然会更轻松些
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.
补充说明：
speedo推出一款蛙泳专用蹼，与片中魔膝戴的脚板有类似效果
据参与设计的运动员Dave Denniston说就是受摩西启发的
http://www.goswim.tv/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.
将划手板多钻几个穿绳的洞并剪裁的更合脚 ，现在你将拥有一个更完美的蛙泳专用脚板
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.
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