他需要的是速度和耐力练习的综合。

There needs to be a mix of speed and endurance work.

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只要进行正确适量的力量或耐力练习，只做一组12次联系(而不是更多组同样的练习)就可以帮你塑造肌肉并保持健美。

When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise.

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“我们每周都排满了蝶、自、仰和蛙的耐力练习。我们认为混合泳的各种划水的训练比混合泳全套训练更重要一些！”耶特如是说。

"Our week is filled with fly, back and breast endurance sets. We tend to train the strokes of the IM more than we train IM," Yetter says.

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