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文章阅读:【saja学习爬泳 TI Style + 高肘EVF】的过程体会
[同主题阅读] [版面: 碧水闲情] [作者:saja] , 2013年11月17日00:12:20
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发信人: saja (资深WSN), 信区: Swimming
标  题: 【saja学习爬泳 TI Style + 高肘EVF】的过程体会
发信站: BBS 未名空间站 (Sun Nov 17 00:12:20 2013, 美东)

把这段时间以来发过的自由泳练习感受,主要是关于Total Immersion/TI的各个drill
练习体会汇集一下,既方便自己查看,也希望和练习TI的同好者互相切磋,印证。

我提到的各个drill,是从Terry Laughlin的《Total Immersion: The Revolutionary
Way To Swim Better, Faster, and Easier 》这本书 (http://www.amazon.com/Total-Immersion-Revolutionary-Better-Faster/dp/0743253434/ref=pd_bxgy_mov_img_y)和这本书的补充材料DVD《Freestyle: Made Easy》(http://www.amazon.com/Freestyle-Made-Easy-Terry-Laughlin/dp/B000FDK78W/ref=sr_1_1?ie=UTF8&qid=1384661233&sr=8-1&keywords=free+style+made+easy) 中来的,书中从漂浮水面打水到最后的集成各个练习的自由泳部分,一共有15个drill。这个DVD在youku上也有video 
http://v.youku.com/v_show/id_XMzA0Njk0MjY0.html
或者
http://v.youku.com/v_show/id_XMjcyNzc4ODQ4.html

需要提到的是也许是版本修改的问题,我看书中提到的drill # 和视频中不大一样,比
如目前练习的underswitch在书中是drill 6,视频中是drill 7,会尽量用drill名称,
而不是顺序号来避免困惑。

为了便于查找,如果有提到特定的动作,会尽量标出视频中的时间顺序。

感谢ironman2015热情的引导,还有dzxy指导的指导和鼓励,让我觉得写游泳日记,记
录感觉是自学游泳的有效手段。

我的基本情况供练习TI的同好参考:
男,40+,运动一般,中学勉强达标,大学达标。近年来长期骑车通勤,20 mile/day x
5 day/周。今年因为膝盖问题放弃骑车通勤。
游泳简史是6岁开始玩水,从来没有正规训练。13岁开始学会蛙泳换气。16岁勉强学会
自由泳,野路子,长期有自由泳头疼的问题,今年消除了这个问题(http://www.mitbbs.com/article_t/Swimming/31350339.html)。因为羡慕别人可以在池子里面不停地游,开始学习TI。

====分割线====

2013:
08/18 Base
http://www.mitbbs.com/article_t/Swimming/31354507.html

09/09 Drill 1/2 (Basic Balance on Your Back & Find Your Sweet Spot)
上身下压,让腿浮起来
http://www.mitbbs.com/article_t/Swimming/31357763.html

10/23 Drill 2 (Find Your Sweet Spot)
维持单侧滑行时的身体平衡,如何把下肢浮起来
http://www.mitbbs.com/article_t/Swimming/31362051.html

11/01 Drill 3 (Hand-lead Sweet Spot - Lengthen Your "Vessel")
打水如何使用core 髋部发力,腿要柔软,甩出去
http://www.mitbbs.com/article_t/Swimming/31362741.html

11/08 Drill 4/5 (Balance in the Skating Position, Fish Drill)
身体不连贯 髋部发力和翻滚
http://www.mitbbs.com/article_t/Swimming/31363123.html

11/11 Drill 6 (Underswitch) 水下换臂
TI 翻滚
http://www.mitbbs.com/article_t/Swimming/31363219.html

11/13 Drill 6 (Underswitch) 水下换臂
TI教头前伸臂,为什么不是往前平伸,而是向斜下方伸出?
http://www.mitbbs.com/article_t/Swimming/31363341.html

11/15 Drill 6 (Underswitch) 水下换臂
短暂又模糊的感觉。
http://www.mitbbs.com/article_t/Swimming/31363541.html

11/18 Drill 6 (Underswitch)  水下换臂
翻身要保持身体笔直
http://www.mitbbs.com/article_t/Swimming/31363641.html

11/20 Drill 6 under switch 翻身为什么会撅臀
http://www.mitbbs.com/article_t/Swimming/31363849.html

11/21/2013
http://www.mitbbs.com/article_t/Swimming/31364063.html

11/29/2013
打水、Fist Drill
http://www.mitbbs.com/article_t/Swimming/31364587.html

12/02/2013
Body Rotation能提供向前的推动吗?
http://www.mitbbs.com/article_t/Swimming/31364665.html

12/04/2013
Switch Drills
http://www.mitbbs.com/article_t/Swimming/31364911.html

12/06/2013
再体会前伸臂向斜下、而非平着向前伸展的道理
http://www.mitbbs.com/article_t0/Swimming/31365111.html

12/09/2013
TI练习的次第
http://www.mitbbs.com/article_t0/Swimming/31365349.html

12/13/2013
一个呼吸问题
http://www.mitbbs.com/article_t/Swimming/31365693.html

12/28/2013
平衡的好处
http://www.mitbbs.com/article_t/Swimming/31366425.html

12/30/2013
Two beat kick 的时机
http://www.mitbbs.com/article_t/Swimming/31366473.html

12/31/2013
平衡的好处(二)
http://www.mitbbs.com/article_t/Swimming/31366581.html

12/31/2013
2013 年底总结
http://www.mitbbs.com/article_t/Swimming/31366583.html

01/02/2014
新年放大炮
http://www.mitbbs.com/article_t/Swimming/31366749.html

01/03/2014
Garmin Swim很多时候认为我在游蛙泳。
http://www.mitbbs.com/article_t/Swimming/31366893.html

01/09/2014
Zipper Skate/Zipper Switch
http://www.mitbbs.com/article_t/Swimming/31367565.html

01/14/2014
再讨论为何TI总教头Leading Arm下沉
http://www.mitbbs.com/article_t/Swimming/31367977.html

01/15/2014
Zipper Skate身体下沉对应之道
http://www.mitbbs.com/article_t/Swimming/31368007.html

01/17/2014
Why Skate Drills Are Crucial in TI
http://www.mitbbs.com/article_t/Swimming/31368159.html

01/27/2014
Zipper Switch中转体的体会
http://www.mitbbs.com/article_t/Swimming/31368583.html

01/30/2014
一个帮助体会用Core转体的Drill
http://www.mitbbs.com/article_t/Swimming/31368789.html

02/04/2014
速度不能scale,转身还是耐力?
www.mitbbs.com/article_t/Swimming/31369041.html

02/07/2014
从划水转变为转髋驱动
http://www.mitbbs.com/article_t/Swimming/31369405.html

02/07/2014
Tempo Training Base
http://www.mitbbs.com/article_t/Swimming/31369407.html

02/10/2014
角度(侧身、手臂入水)的确影响速度
http://www.mitbbs.com/article_t/Swimming/31369607.html

02/12/2014
【洒家学爬泳】转体节奏和呼吸
http://www.mitbbs.com/article_t/Swimming/31369843.html

02/13/2014
【洒家学爬泳】TI和高肘
http://www.mitbbs.com/article_t/Swimming/31369973.html

02/14/2014
【洒家学爬泳】Fist Drill的几个好处
http://www.mitbbs.com/article_t/Swimming/31370015.html

02/16/2014
试用wetsuit
http://www.mitbbs.com/article_t/Swimming/31370205.html

02/18/2014
【洒家学爬泳】学习TI Style 的阶段小结
http://www.mitbbs.com/article_t/Swimming/31370261.html

02/19/2014
【洒家学爬泳】放慢速度练习很有效
http://www.mitbbs.com/article_t/Swimming/31370369.html

02/20/1014
【洒家学爬泳】TI 为何把减阻重要性放在提高推力之前。
http://www.mitbbs.com/article_t/Swimming/31370563.html

02/21/2014
【洒家学爬泳】姿态和放松,游泳中的休息
http://www.mitbbs.com/article_t/Swimming/31370607.html

02/25/2014
【洒家学爬泳】TI为什么提倡侧身滑行
http://www.mitbbs.com/article_t/Swimming/31370825.html

02/28/2014
【洒家学爬泳】似乎找到感觉,但速度下降
http://www.mitbbs.com/article_t/Swimming/31371183.html

03/03/2014
【洒家学爬泳】TI关于蓄力和划水的论述,不是很明白
http://www.mitbbs.com/article_t0/Swimming/31371615.html

03/14/2014
【洒家学爬泳】好事多磨,1500米断断续续。
http://www.mitbbs.com/article_t/Swimming/31373813.html

03/25/2014【洒家学爬泳】小臂无力?
http://www.mitbbs.com/article_t/Swimming/31374851.html

4/10/2014
【洒家学爬泳】恢复练习
http://www.mitbbs.com/article_t/Swimming/31375719.html

4/14/2014
【洒家学爬泳】一个似乎不符合长游的发力方式
http://www.mitbbs.com/article_t/Swimming/31376145.html

4/16/2014
【洒家学爬泳】放松
http://www.mitbbs.com/article_t/Swimming/31376621.html

4/23/2014
【洒家学爬泳】目前的成绩和问题
http://www.mitbbs.com/article_t/Swimming/31377369.html

4/24/2014
【洒家学爬泳】加力后划及仰泳一问
http://www.mitbbs.com/article_t/Swimming/31377565.html

====分割线====
From Apr. 2014, I finished TI style practicing and started to give EVF a try
in order for higher speed.
I followed the two books by Sheila Taormina.
Swim Speed Secrets for Swimmers and Triathletes: Master the Freestyle
Technique Used by the World's Fastest Swimmers (Swim Speed Series)
http://www.amazon.com/Swim-Speed-Secrets-Swimmers-Triathletes/dp/1934030880/ref=sr_1_2?ie=UTF8&qid=1408987804&sr=8-2&keywords=sheila+taormina

and

Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your
Fastest Freestyle (Swim Speed Series)
http://www.amazon.com/Swim-Speed-Workouts-Swimmers-Triathletes/dp/1937715019/ref=sr_1_3?ie=UTF8&qid=1408987804&sr=8-3&keywords=sheila+taormina

4/26/2014
【洒家学爬泳】初试高肘
http://www.mitbbs.com/article_t/Swimming/31378209.html

4/28/2014
【洒家学爬泳】 首次开水求四周训练计划
http://www.mitbbs.com/article_t/Swimming/31378265.html

5/3/2014
【洒家学爬泳】初试D指导的训练法。
http://www.mitbbs.com/article_t/Swimming/31379553.html

5/5/2014
【洒家学爬泳】转身换气
http://www.mitbbs.com/article_t/Swimming/31379651.html

5/7/2014
【洒家学爬泳】找到自己的pace
http://www.mitbbs.com/article_t/Swimming/31379985.html

5/12/2014
【洒家学爬泳】找自己的pace(二)
http://www.mitbbs.com/article_t/Swimming/31380701.html

5/14/2014
【洒家学爬泳】找自己的pace(三)
http://www.mitbbs.com/article_t/Swimming/31380987.html

5/16/2014
【洒家学爬泳】找自己的pace(四)
http://www.mitbbs.com/article_t/Swimming/31381281.html

5/19/2014
【洒家学爬泳】找自己的pace(五)
http://www.mitbbs.com/article_t/Swimming/31381499.html

5/21/2014
【洒家学爬泳】sighting练习
http://www.mitbbs.com/article_t/Swimming/31381879.html

6/12/2014
【洒家学爬泳】 体会高肘
http://www.mitbbs.com/article_t/Swimming/31384165.html

6/13/2014
【洒家练爬泳】纸上谈游:高肘、耸肩、滑行、转体
http://www.mitbbs.com/article_t/Swimming/31384265.html

6/14/2014
【洒家学爬泳】 大还丹试服报告
http://www.mitbbs.com/article_t/Swimming/31384423.html

6/19/2014
【洒家学爬泳】动作合成
http://www.mitbbs.com/article_t/Swimming/31384939.html

6/24/2014
【洒家学爬泳】打水
http://www.mitbbs.com/article_t/Swimming/31385185.html

7/22/2014
【洒家学爬泳】现在的状态
http://www.mitbbs.com/article_t/Swimming/31386721.html

8/13/2014
【洒家学爬泳】瓶颈
http://www.mitbbs.com/article_t/Swimming/31388097.html

8/15/2014
【洒家学爬泳】高肘的两点改进之处
http://www.mitbbs.com/article_t/Swimming/31388189.html

8/17/2014
【洒家学爬泳】 偷拍到视频了,请大家拍砖。
http://www.mitbbs.com/article_t/Swimming/31388243.html

8/22/2014
【洒家学爬泳】Sheila书中的自由泳划水技术动作
http://www.mitbbs.com/article_t/Swimming/31388625.html

8/23/2014
【洒家学爬泳】两段长Video,各个角度都有了。请大家指正
http://www.mitbbs.com/article_t/Swimming/31388723.html

9/20/2014
【洒家学爬泳】速度有提高,但是有点累
http://www.mitbbs.com/article_t/Swimming/31390311.html

9/27/2014
【洒家学爬泳】50米kick/pull/full stroke用时比例
http://www.mitbbs.com/article_t/Swimming/31391093.html

9/29/2014
【洒家学爬泳】长游的瓶颈 呼吸技巧
http://www.mitbbs.com/article_t0/Swimming/31391151.html

4/13/2015
【灑家練爬泳】是前钻还是后划
http://www.mitbbs.com/article_t/Swimming/31396117.html

4/16/2015
【洒家练爬泳】打水和换气
http://www.mitbbs.com/article_t0/Swimming/31396339.html

6/2//2015
【洒家学爬泳】3/5/7/9及划水效率
http://www.mitbbs.com/article_t/Swimming/31397287.html

12/12/2015
【洒家学爬泳】关于TI的一些修正
http://www.mitbbs.com/article_t/Swimming/31403587.html

12/29/2015
【洒家学爬泳】最近的打水体会
http://www.mitbbs.com/article_t/Swimming/31403817.html
--

※ 修改:·saja 於 Dec 29 22:24:46 2015 修改本文·[FROM: 104.]
※ 来源:·WWW 未名空间站 海外: mitbbs.com 中国: mitbbs.cn·[FROM: 74.]

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