(especially with triathletes in mind) 特別是有心參加三鐵
There are three objectives to swim training for triathletes: Go long. Go easy. Go fast三鐵的泳訓目標主要有三個: 游的長, 游的輕鬆, 游的快
Go long. 游的長 (把自己慣游的泳式都改成自由式)
If you are just beginning, there are two ways to increase your distance. You can do a mile from day one, changing your stroke to anything easy, even sidestroke and elementary backstroke, whenever necessary. After a week, restrict the non-freestyle to something like every fourth lap, later to every eighth lap, until you've eliminated non-freestyle altogether. Or, using no alternative strokes, you can swim shorter distances, strictly limiting rest time to ten breaths, gradually increasing the yardage. Both methods should take about six weeks until you are able to do the whole mile non-stop, all freestyle.
Take a look at: Zero to 1650 yards
如果你只是個初學者，有兩個方法可以使你游的更遠。你可以在一天之中游一大段距離，先用自由式游，然後改成你游的最輕鬆的泳式，只要你覺得必要，即使是側泳和基本仰泳也可以。一週之後，限制游這些非捷泳的泳式，就好像是第四趟才游非捷泳，再來第八趟才游非捷泳，直到全程都用自由式游。
另一個方法是不用其它替代泳式，只游自由式。可以先游一個短距離，嚴格限制休息的時間在十次呼吸之間，慢慢加長游泳的距離。兩個方法都應該練習約六個星期，直到你可以全程都用自由式，而且不用中斷休息。可以參考從0到1500公尺.
Go easy. 游的輕鬆
This is a matter of technique which primarily consists of DO NOT GET IN YOUR OWN WAY. What does that mean? Mostly a series of Do Nots. Do Not place or move any part of your body in such a way as to interfere with your forward progress. Sounds obvious, doesn't it? E.g., do not allow your kick to be very deep or extend beyond the width of your body; keep your arms within the invisible narrow tube in which you are swimming; move your head as little as possible, in a line with your torso; do not tense up with excessive concern for your technique!
要游的輕鬆這就要看泳技了。所謂泳技就是不要用你的方法游。什麼意思呢？這一大堆的不要，就是不要錯置或移動你身體的任何部位來干擾到你向前邁進。說的夠清楚了罷！例如：不要讓你的腳踢水太深，或張的太開超過你的身體寬度;當你游泳時讓你的手臂划水進入一個無形的狹窄空管中;頭部儘可能少晃動;身體保持一直線;不要因為過度關心你的泳技而使身體太緊繃。
There are frequent changes in swim training theories; often the prevalent advice is based on observing whoever won the most recent olympic swims and may have little to do with what is best for you. You can improve your own methods by imitating those whose swimming seems to you to be effortless as well as fast, and you can do drills at least once per week. Drills: These are just a few. Swim one length one arm only, return using the other arm. This will also be an opportunity to learn to breathe on both sides. Catch-up means to touch your hand outstretched in front of you before you pull. Hesitation is a delay at the end of your pull while your other arm remains up front. Ripple means dragging your fingers through the water close to your body, keeping your elbows directly above your hand. Fist swimming is just that, sensing the leverage your arms get without the use of your hands. Tarzan is, of course, with your head up, a handy ability for triathlons. It is always a good idea to count your strokes frequently and reduce them if you can do so without slowing down. Although the best swimmers often have very low stroke counts, some fast world class swimmers, such as Janet Evans, do not. Do what works for you.
游泳訓練的理論經常改變，最普遍的建議是觀察最近贏得奧林匹克的金牌選手，即使只有一點點能做到的，可能對我們都是最好的。你可以改進自己的游泳方式，藉由模仿這些我們看起來游的輕鬆又快速的泳士。而且你可每個星期至少一次做下面的訓練。
訓練(這裡只是少數的一些)：
單臂划水一段距離，回程時用另外一隻手臂練習。這也可以幫助訓練兩邊換氣。
Catch-up：意指一手划水結束，提臂離開水面向前入水伸展，碰到在前方伸展等待划水的另一手,另一手才開始划水。
Hesitation：你的另一個手臂保持伸展在前方另一手延遲划水結束後的動作(即提臂高肘保持在水面)。
Ripple：意指讓你的手指靠近你的身體拖著水面前進，你的手肘要筆直的在最高點。
握拳划水：不使用手掌划水，來感覺手臂的槓桿原理。
泰山：就是指抬頭捷泳，這是三項鐵人最精熟的能力。
去計算你划水的頻率，然後在速度不變的情況下減少划次。儘管，最好的泳士划次都很少，但是還是有一些速度很快的世界級泳士像Janet Evans划頻就不少了，所以選擇最適合自己的方式去練習。
Go fast. 游的快
There is only one way to increase your speed. You must break the distance into smaller segments that can be swum faster - sometimes much faster - than your race distance pace. This is the meat and potatoes (or Powerbar and Gu) of all swim training. It is called intervals and is done with very short or medium or long rests. Do all three. Here are a few sets:
只有一個方法可以增加你的速度，你必需把長距離分割成幾個小段來游，才可能游的比長距離的競賽更快。這是所有游泳訓練最基本的部份，它叫『間隔訓練』而在每個間隔之間做短暫、中等或較長的休息。下面有一些例子。
500 meters broken 100's: 4x25 meters on :30, repeat 4 times with 30 seconds between each 4.
2000 ladder: 400, 4x100; 300, 4x75; 200, 4x50; 100, 4x25.
1600 pyramid: 2x50 on :60, 2x100 on 2:, 2x150 on 3:, 2x200 on 4:, and back down.
3000 ladder: 200, 2x175, 3x150, 4x125, 5x100, 6x75, 7x50, 8x25.
Race distance ÷ 100: If, for example, you plan to do a 1/2 IM, swim 20X100 with very short rests.
Race distance ÷ 10: If you hope to an IM, go 10x400 with short rests.
PUTTING IT TOGETHER
If you are swimming three times per week, concentrate on distance one day, drills another, and speed the third day, although not exclusively. Variations, using different strokes and employing swim *toys* such as kickboard, pull buoy, and fins, will make it easier and more pleasant to increase the length of your workout. I have fifty workouts for either 2000 or 3000 thousand meters at: 50 SwimWorkouts
如果你一週游泳三次，用一天專心游長泳，第二天練泳技，第三天練速度，儘管不是很專業。做多樣的變化練習，使用不同的划水方法，或利用游泳器材如浮板、浮球、蛙鞋，這些都能讓你更輕鬆更容易增加練習的距離。
