问题1. 技术和体能训练
游泳是一项技术性很强的运动，需要严重关注动作的技术层面。有些教练走向极端，认为体能完全不重要，如果你是一个三项全能运动员，你会从其他两项中得到足够的体能。有一个游泳公司甚至禁止做任何的体能训练！
如果你只关心技术，只做单一的动作练习，会有进步但很快就会达到你的成绩上限，您会发现想不太累地游完200米很难。
我们相信，技术和体能的结合才能带来最佳的结果。我们观察了数百泳者的训练，甜区（sweet spot）一定是技术和体能的平衡点。（甜区：指的是在划频加快的过程中，人从不累到越来越累，但在某一个区域，你的疲惫程度没有明显增加，相反游进速度却明显地加快，的那个点。有的人有两个甜区，慢速区一个，快速区一个。）
所以一定要在每次训练时，平衡两个元素：技术和体能。如果你是一个三项全能运动员，我们建议第三个方面：公开水域的专门训练。如果你把这三个要素结合起来，就可以提升到一个新的水平

问题3. 头部的位置：向下或向前？
头位是一个非常个人的事情，不存在哪个对哪个错。
索普（眼睛向前）和波波夫（眼睛向下）是世界级游泳选手采取不同的适合自己的头部位置的例子。
你可以把头位作为一个调节器，辅助您的身体姿态。.例如，女性往往拥有更大的自然浮力，眼睛向下常常感到很不平衡，尤其是当身穿潜水衣时，抬高她们的头，就会有帮助。
对于腿部下沉的人，一个简单的寻求水平位置的方法是眼睛向下看。因人而异。

问题4. 划程：越长越好吗？
大多数人在开始游泳，目标就瞄准了好的体位、好的转动和好的抓水，所有这些都能使划程更长。较长的划程是一件好事，因为它意味着你只需要更少的划水就可游完全程。
可是，有必要不断地延长你的划程吗？如果你这样做，在整个的划水周期中就会有一段“滑行”的时间（gliding），造成节奏和时机上的盲点（dead spots），我们称它是“过长划水”（overly long stroke）。
发生这种情况时，你的游泳将达到一个上限，甚至你会比以前更慢。
Swim Smooth认为你应该很长的划程，但不能过长。出于这个原因，我们认为滑行不是一个好字眼儿！您的引导手应始终在运动，无论是前伸，下屈，抓水或拉水。它不应该只是停在那里，什么都不做。
一旦练习了你的划程，你需要开始关注你的划频。寻找划称和划频的最佳折衷点是Swim Smooth的专长，是我们的游泳计划里激动人心的事情之一。

问题5. 身体转动：是否真的需要这么做？
在从前的传说中，你的身体需要平卧水中，防止臀部的左右摆动，以保持流线型。
幸运的是我们知识进步了！良好自由泳的基础之一是身体旋转。想象一根棍子穿过您的头顶，通过你的躯干，在你的脚那里出来，棍子一转，整个人就转动，像烤肉串一样，这就是划水时需要的转动。
自由泳的身体转动有很多理由：使呼吸更容易，延长划程，大幅减少受伤的危险，调动较大肌肉群

6. Crossover - How Do I Remove It?
Crossing over the centre line at the front of the stroke is bad for your swimming: it will disrupt your catch and cause you to fish-tail, increasing your drag. The standard solution from coaches seems to be "Think about placing the hands in the water wider and despite it feeling wide you'll actually be entering much straighter". We've lost count of how many times we've heard swim coaches say this.
Cross-over!
We disagree fundamentally with the 'just enter wider' approach. Doing so will cause a swimmer to become much flatter, removing that all important body roll. There is also a tendency to start entering very wide, so creating the opposite technique problem!
A far better approach is to get each hand entering directly forward in front of its shoulder by developing your Swimming Posture - i.e. swimming with shoulders back and chest forward. We call this 'Swimming Proud'! Once this has been achieved the hand will naturally enter and reach with good alignment.
Read a little more on how to do this in our technique article on Shoulder Injury In Swimming
Read more: http://www.swimsmooth.com/contentious.html#ixzz2S6AZ9WCM

7. Hand Entry - How Should I Position My Hand?
Swimming folklore says 'Your hand should be placed smoothly in to the water with the hand pitched palm out such that the thumb enters first'. In fact, in the UK, the ASA governing body still teaches this today.
Spear into the water with a flat hand.
The problem with a palm-out hand entry is that it internally rotates the shoulder putting stress on it. Doing this thousands of times in every session commonly leads to shoulder impingement issues, also known as 'Swimmers Shoulder'. Often the simple fix for shoulder problems is to simply correct your hand entry technique.
The best way to enter the water at the front of your stroke is one with a neutral relaxed shoulder - a flat hand with the palm facing down and slightly back, entering finger tips first. An added advantage of a flat hand entry technique is that it sets you up for a better catch phase.
Find out more in About Shoulder Injury.
Read more: http://www.swimsmooth.com/contentious.html#ixzz2S6AdUvcn

8. Kicking - Should I Kick As A Triathlete?
Triathlon folklore states: 'Don't kick as a triathlete, save your legs for the bike and run'. Kick from the hip with a straight relaxed leg.
Neglecting your kick entirely can have severe implications for your swim stroke. You are not looking for propulsion from your kick technique but you are looking to keep your legs up high with minimum effort.
If you don't have an effective kick technique, you will create lots of drag which will cause your legs to sink.
Find out more in our key technique article: Freestyle Kick.
Read more: http://www.swimsmooth.com/contentious.html#ixzz2S6Aiye4w

9. Breathing and Buoyancy
Many people believe that holding on to your breath whilst swimming improves your body position because it improves your buoyancy.
Don't forget to breathe. Doctors recommend it.
Actually, the buoyancy gained from holding your breath causes you to be too buoyant in your chest. Your body tends to act like a see-saw in the water so if the chest is lifted high the legs tend to sink. This increases your drag!
Holding on to your breath increases anxiety and the feeling of CO2 build up in your body. A tense body and the resultant snatching of breath do nothing but harm to your stroke.
An important Swim Smooth philosophy is that you should be constantly exhaling whenever your face is in the water. Many swimmers think they do this but very few actually do! A constant exhalation technique causes you to relax and when you do go to take a breath, you are fully exhaled and ready to breath in. This makes breathing much much easier!
See our two technique articles on breathing: Breathing in Freestyle and You Know Your Problem, You Keep It All In.
Read more: http://www.swimsmooth.com/contentious.html#ixzz2S6AnDVJd

10. Breathing - Why Bother With Bilateral If I Find It Tough? Whenever your face is in the water, exhale constantly and strongly.
Breathing bilaterally (breathing to both sides) is the simplest way to improve the symmetry of your stroke technique. Not only will you swim faster but you will also swim straighter in open water. Swim Smooth recommends that you spend most of your training time breathing bilaterally to keep your stroke symmetrical.
In a race, breathe in whatever way feels natural - because you have swam bilaterally in training your stroke technique will hold together nicely. If you need to keep an eye on a competitor, avoid being dazzled by the sun or avoid breathing in to waves then breath to one side.
If you are struggling with bilateral breathing then the most likely reason is that you are holding on to your breath and not exhaling constantly into the water. When you move from breathing every 2 strokes to every 3 strokes, don't think of it as one more stroke to hold your breath, think of it as one more stroke to exhale for.
For more tips on bilateral breathing and benefits it can bring you, check out our key technique article on Bilateral Breathing in Freestyle.
Read more: http://www.swimsmooth.com/contentious.html#ixzz2S6ArHlt2

哪位高人把后面5个位翻译下。

顶了

很不错，我对第二条有异议

保存

甜区（sweet spot）一定是技术和体能的平衡点。有的人有两个甜区，慢速区一个，快速区一个。
每次下水都在找这俩甜区。

mark一下。