蛙泳时，你要做个水下的大划臂动作。
第二种是单侧呼吸，即划臂两次呼吸一次。
The second is unilateral, way Ian breathes only to one side, one in two strokes.
第一种是两侧呼吸，即三次划臂一次呼吸。
The first is bilateral breathing, way Ian breathes both sides, one in three strokes.
Lindsay以此来完成长距离的划臂。
不好的呼吸技术能增加阻力、减弱呼吸时的划臂效力。
Poor breathing mechanics can increase drag and reduce the effectiveness of your stroke during the breath.
我在比赛前要做好了这方面的准备，让我流畅划臂快多了。
Being prepared for this before RACES has helped me get into a smooth stroke much more quickly.
我认为如果把我的左手并拢可能会对划臂有所提高，我尝试了。
Thinking it might be an advantage to close the fingers on my left hand, I tried.
在用左手作了35年的起始划臂之后，我开始使用我的右侧出发。
After 35 years of stroking first with my left hand, I had developed a habit of pushing off with my body tipped onto my right side.
手部始终保持放松。划臂从手掌开始，然后是前臂，最后带动肩膀。
His hands are always relaxed and he pulls with the palms of his hands, his forearm and his shoulder.
由于大部分划臂动作是在侧面完成的，所以侧面踢腿的训练也很重要。
Since most of the stroke is actually done on the side , practising kicking on the side is also important.
但他们不会在训练中套牢在单侧换气上，因为这会造成他们的划臂退化。
But they are not stuck with single-sided breathing in training as this would cause their stroke to deteriorate.
随着数周累月的训练过去后，这使得他们划臂很对称——同时游得如此之快！
As the weeks and months of training go by, this keeps their strokes symmetrical - and so fast!
当我跟随某人的时候，我发现为了努力的游在恰当的位置，我的划臂会有些乱套。
When I am drafting someone else, I often notice that my stroke is much choppier as I am struggling to stay in the proper position.
仅采用强侧呼吸的问题时，时日一久，你的划臂会出现侧顷，且左右侧动作不对称。
The problem with breathing to only one side is that it tends, over time, to make your stroke lopsided and asymmetrical.
你可以使用象3-2-3 - 2模式…，这个次数是指两次换气之间的划臂次数。
You could use a pattern like 3-2-3-2... the Numbers being the number of strokes between breaths.
相比良好的滚身，这个拉水过程带来一个有效的长划臂技术，但这个并不长得过度。
Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long.
你可以伸展你的划臂，找到你的节奏，不会再有一堵墙每隔25或50米就来拦着你。
You can stretch out your stroke and get into a rhythm that you can't achieve when there are walls every 25 or 50 meters.
在非换气的划臂周期，虽然身体的其他部位在波动，但是头部应当保持与身体成直线的位置。
And on your non-breathing stroke, despite the undulation of the rest of your body, it is important trying to keep your head inline with your body line.
从我们的经验来看，当泳者尝试并使他们的划臂尽可能长时，他们在划臂的前端过分地往前够。
In our experience when swimmers try and make their stroke as long as possible they normally over-reach at the front of their stroke.
很多人不愿意这样做，他们认为伸直肘部更有利。但是我这个练习会让你喜欢长划臂并拉长体形。
A lot of people are getting away from this, for they think swimming with straight elbows is better for them, but in my case you'll like to swim for long stroke and very long body.
你跟踪这个中间的方块就能感到腿和臂只是随同于身体向前漂浮，他们只是整个划臂动作的一部分。
(More you'll see obviously in the core and you're going to follow the core?) to feel that your legs and arms are just along for the ride. And they're just part of the stroke.
如果你在游泳的时候能够保持身体的水平，那么你划臂就会省力的多，而且全部的力量都可以用来推动。
If you can keep your body horizontal when you swim, you create a lot less drag, and all.
因为很健硕，这类型的泳者有很大潜力可以游得很快，如果他们的划臂又长有顺畅，呼吸技巧有所改进的话。
Being athletic, Arnies have great potential to become fast swimmers if they can develop a longer smoother stroke with better breathing technique.
如果你在游泳的时候能够保持身体的水平，那么你划臂就会省力的多，而且全部的力量都可以用来推动你向前。
If you can keep your body horizontal when you swim, you create a lot less drag, and all your energy can be used to send you forward.
之后，我注意观察了一些我教过的游泳运动员，发现他们在做第一次划臂和呼吸时，手掌都是向勺子一样朝上的。
I then watched the swimmers I coach more closely and saw that virtually all of them were "scooping up" with the opposite hand as they took their first stroke and breath.
这种换气典型的做法是每3次划臂双臂共计而你的呼吸从一侧转换到另一侧，但同样地也可以是5划甚至7划一换。
Classically this is done every 3 strokes (counting both arms) so your breathing alternates from side to side. But equally it could be done every 5 or even 7 strokes.
因此，当你从每2划换气一次变为每3划一次，不要想到作为一个更多的划臂而屏住呼吸，而应想作为一个更多划臂去呼气。
So, when you move from breathing every 2 strokes to every 3 strokes, don't think of it as one more stroke to hold your breath, think of it as one more stroke to exhale for.
因此，当你从每2划换气一次变为每3划一次，不要想到作为一个更多的划臂而屏住呼吸，而应想作为一个更多划臂去呼气。
So, when you move from breathing every 2 strokes to every 3 strokes, don't think of it as one more stroke to hold your breath, think of it as one more stroke to exhale for.
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