How to swim freestyle
다음 본문은 동영상에 나오는 설명 내용입니다. 내용을 인지하고 자막없이 동영상을 보시면 훨씬 도움이 될 것 같습니다.
Today we are going to be teaching you the Free Style Stroke. We're going to be breaking down the full into sections so that you can become a faster and more efficient swimmer.
Okay, so let's start with a few of the basics. Free Style is performed on our front, facedown in the water and we should be striving to keep our body as level in the water as possible.
You should aim to keep your head in a neutral position inline with your trunk and looking down towards the bottom of the pool. As a guide, your eye line should be looking somewhere around one to two meters ahead of you, but try to avoid lifting your head too much, as looking forward can create tension in your shoulder and cause your legs to sink.
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level 수평의, 평평한
trunk 몸통, 몸뚱이
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HAND ENTRY
Now let's take a look at the Hand Entry. Your fingers should enter the water first with your palms facing down. This should enter directly inline with your shoulder and this puts your hand in a position that allows you to flex the wrist just a little bit while keeping your elbow slightly higher than your wrist. Also aim to enter the water as smoothly as possible with your hand.
As if you're slicing the water and then slide forward for the remaining couple of inches under the water to get that full extension of the arm.
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inline with 직렬의, 일렬로 늘어선
as if 마치 … 인 것처럼
remaining 남아 있는, 남은
extension 뻗음
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THE CATCH
After this hand Entry, we then enter what we call The Catch Phase. This is where we are starting to pull down through the stroke. This is important for maintaining your lift in the water and carrying your momentum. You should do this by pushing down with your hand and your forearm while keeping your elbow high. Search for a purchase of the water and hold onto this throughout The Catch Phase. A good way to imagine this action is that you're trying to put your arm around a barrel. And then from The Catch Phase, we move into what we call The Pull Phase. This is when the hand begins to move underneath your head. At this point the fingers should point directly down towards the bottom of the pool and the palm of your hand towards the end of the pool that you're swimming away from.
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the catch phase 잡기 단계
momentum 탄력, 추진력
search for a purchase of the water 물을 꽉 잡아라
purchase [ˈpɜːrtʃəs] 꽉잡기
hold onto this 이것을 유지해라
barrel (가운데가 불룩한) 통
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It's fairly obvious I know, but to move forward we need to apply force in the opposite direction.
To maximize this you should aim to keep in a strong position. This means pressing with the hand, keeping that elbow in that high position and arm angle of somewhere between 90 to 120 degrees. A good way to picture this Pull Phase is that you're trying to pull your body past your hand and your arm. The hand should track more or less directly underneath the body rather than out to the side. This will maintain your balance and symmetry and avoiding away nasty snaking down the pool. And as your hand pulls through towards the hip it is important to finish the stroke by pushing backwards and extending your arm as your hand exits the water.
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apply force in the opposite direction
반대방향으로 힘을 가하다
aim to keep ~ 를 유지하도록 애쓰다
in a strong position 유력한[확고한] 위치에
picture …를 상상하다[마음속에 그리다]
track ~ 를 따라 뒤쫓다, 이동하다
more or less 다소, 어느 정도
nasty 심한, 큰 (타격 따위가)
snake 구불구불 나아가다
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And now we are moving into The Recovery Phase. As your arm exits the water at the back of the stroke, you should start by bending your elbow as if you're trying to point to the roof of the pool with your elbow or sky if you're really lucky. To actually get the recovery effect of this, it's important to try and lead with your shoulder so the arm stays relaxed. Your hand and forearm should more or less dangle as it comes through before extending the forearm out to reenter the water at the front of the stroke.
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recovery phase 회복[복구] 단계
forearm 팔뚝
dangle 아래로 드리워지다, 달랑거리다
come through 들어오다, 도착하다
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DRILLS
Now there are a number of drills and tricks that can help you when you're trying to master the Front Crawl Stroke. One in particular is the Skull Drill. Now this really helps to build your confidence at the front end of the stroke when you're trying to get purchase of the water for The Catch Phase. Place a Pull Buoy between your legs, lie flat in the water, and keep your head up or relaxed into the water. Whatever feels more comfortable. Then begin skulling with your arms to repel yourself forward. Sweeping out and then back in.
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trick 비결, 요령
skull 머리
pull buoy 수영용 견인부표
repel 밀어내다
sweep out ~ 을 쓸어내다
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If it helps you can imagine splitting a big pile of sand and then bringing the sand back together
to one pile in the middle. Try to minimize any propulsion from the legs and over time you'll start to feel you're applying more pressure and getting more purchase of the water.
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apply 적용하다, 쓰다
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HAND PADDLES
Another thing you can do is to use Hand Paddles. If you're starting out swimming, I would actually advise skipping these until you've been swimming for some time and you've built enough shoulder strength. Just start out with some small paddles, short reps so that you're not putting too much strain on the shoulders. Now these will really help to over emphasize The Catch and The Pull Phases of the stroke and also slow things down for you to work it all out on the go.
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strain 부담, 압박
on the go 끊임없이 활동하여, 계속 일하여
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THE CATCH
Now as you begin to master the Free Style Stroke you may want to look at rotating during the stroke too. Now this can be fairly complicated to get the hang of, so make sure that you're comfortable swimming before embarking on any rotation. By rotating you're are able to utilize the larger back muscles and to stabilize the stroke and by rotating the whole body around taking one shoulder out of the water, also means we reduce our surface area in the water, therefore making ourselves faster.
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get the hang of ~을 할[쓸] 줄 알게 되다
embark on ~에 착수하다
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To ratate both your shoulders and hips should move in sync, rather than one leading the other.
Now this movement can also help making the breathing action more natural. Rather than feeling like you're craning your head around for a breath. And on that note a good tip for the breathing is to start your breath as your hand exits at the back of the stroke. And as the arm comes over during The Recovery Phase, imagine that arm then forces the head to end that breath. Well that's it on the Free Style Stroke and if you'd like to get more swimming videos from GTN you can click on the GTN icon on screen right now and actually subscribe to the channel. There is a heck of a lot to cover there, so if you do have any questions please do drop them in the comment section below. And don't forget to hit the thumbs up button if you have enjoyed today's video. And if you would like to see some more swimming videos then we do have a swimming playlist that's onscreen right now.
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rather than ~ 하지 말고, ~ 보다는
crane (목을) 길게 빼다
on that note 그런 의미로
a heck of 엄청난, 터무니없는
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영어 원문 출처 및 동영상 링크;
https://youtu.be/AQy_c30lNjI?si=Mo8DxILwa4EnMSi2
