Hand Skills 划手的技巧
Experts say that after kicking, hand entry is the most critical aspect of a swimmer’s forward propulsion. When swimmers’ hands enter the water, they direct a flow of water under their arms and past their torsos. This “ lift, “ combined with a strong kick, is what enables good swimmers to stay on top of the water.
專家說：在踢水之後，手的介入是泳者前進推進力的關鍵。當泳者雙手進入水中，他們引導水流流過手臂下方，通過軀幹抬昇軀體。這股上昇力和強而有力的踢水相結合，可以讓一個好的泳士停留在水面上。
As your hand enters the water during the initial (catch) phase of your stroke, you’ll want to keep your elbow high and your palm turned slightly outward. Slide your hand forward, as if putting it into a coat sleeve. Then turn your hand and the inside of your forearm toward your feet, point your fingertips down (or slightly across your body) and press your hand straight back. As you bring your hand past the center of your torso, your thumb should pass directly under your navel.
當你的手要進入水中，在划手初期你要保持高肘，你的手掌稍微外翻，然後將你的手向前滑動，就好像要將手穿進外套的袖子。然後把手掌帶向前臂內側朝向腿的方向，注意你的指尖向下(稍微穿過你的身體) ，而且用力筆直向後推水。當你的手掌通過你身體的中線時，你的拇指應該直接從你肚臍的下方通過。
TIP: years ago, you may have been taught to cup your hands while swimming, but your hands really shouldn’t hold water like cups do. Instead, they should work more like paddles. The most effective position for your hands is flat and open, with your fingers extended. Remember that the angle of your hand must adjust constantly to changes in the water, just as a sailor must constantly adjust the angle of his sail to changes in wind conditions.
要訣:幾年以前，可能有人會這麼教你：當你游泳時，你的手心內凹，手掌要像杯子一樣可以掬水(把水舀起來) 。但是手掌其實不應該像個杯子一樣的掬水(捧水)，手掌的功用應該更像槳一樣。最有功效的狀態是：手指打直，手掌打開攤平。你的手掌在水中的角度必須時常做調整，就如水手必須經常依風向的改變，去調整改變船帆一樣。
By constantly changing the angle of your hands (sculling) you can maximize the amount of water you’re able to hold and displace during your stroke. The more you can hold and displace, the more powerful your stroke will be.
藉由不斷改變你兩隻手掌(雙槳)的角度，你可以增加抓水和總推水量，你的划水將會更有推進力。
Tennis Ball Drill 網球訓練
Swimming with your fists closed, or while holding a tennis ball in each hand, will help you develop sensitivity to the water when you re-open your hands (or swim without the tennis balls). Without the use of your fingers, you lose sensitivity to the water, not to mention a good deal of your pulling surface. To compensate for the relative lack of surface area, you raise your elbows, hoping to create propulsion with your forearms rather than your hands. When you re-open your hands, you’ll feel as though you’ve got trash can lids attached. Your pulling surface and power will be that much greater!
握拳或雙手各握一個網球游泳，在你開掌或拿掉網球後你將會對水更敏感。不用手指時，你會失去對水的敏感性，更別說想划到大量的水表面績。為了彌補抓水表面績的不足，你會抬高你的手肘，改用你的前臂替代你的手，希望去產生推進力。當你再打開你的手掌時，你會感覺你像握著一個垃圾桶蓋子，你推水的表面績和力量將會增進很多。
Breathing Skills 呼吸技巧
Many sports make you breathe heavily, but when you’re in the water, proper breathing is essential. When your breathing technique is off, your whole stroke will be affected. Experts say 60 to 70 percent of a swimmer’s improper body alignment stems from improper head movement when breathing.
很多運動都會產生劇烈的呼吸，但是當你在水中正確的呼吸是很重要的。當你的換氣技巧不好，你的整個泳技都會受到影響。專家表示：一位泳者不正確的體線，有百分之六十至七十源至於換氣時頭部的不當擺動。
Confident swimmers turn their heads just far enough to get their noses and mouths above the water line for air. But novice swimmers, out of fear and inexperience, feel they must turn their entire bodies – head, shoulders, hips and back – just to get air into their noses and mouths. This takes you out of your optimal streamlined position and wastes valuable time and energy.
有自信的泳者換氣，他們轉動頭部時口鼻剛好在水線上(空氣和水的交接線) 。但是初級泳者，除了害怕外也經驗不足，覺得他們必須轉動全身(包括頭、肩、臀部和背)才能藉由口鼻吸到空氣。這讓你無法保持理想的流線型體位，因而浪費寶貴的時間和能量。
Tip to control your head movement in the water, try to maintain an imaginary straight line that runs from the top of your head to the base of your spine. Never lift or drop your head from that axis, even when you turn your head to breathe.
要訣: 控制你的頭部在水中的轉動，試著維持一個假想直線軸，這頭直線軸以你的脊柱為基礎，貫穿你的頭頂。你的頭絕對不要抬高也不要低於這條中軸，即使當你轉頭換氣時也要維持在中軸上。
Enjoy the sun this summer 
