Learn some practices from our experienced swimming instructor to improve your front crawl technique. Learn how to do front crawl, and improve your swimming ability instantly with VideoJug's help.
跟着我们经验丰富的游泳教练提高自由泳技术吧，包教会*RErRbb~uIq*]SRjoZY。
At this level the aim is about making each and every stroke longer and more powerful.
这种水平的游泳爱好者需要做的是提高每一次击水的力量，游的距离更远;xNSNSK(zH*JRTt。
Step 1: Legs
腿部
The first practice concentrates on the legs. Over grasp the front of the float and keep your head up. Practice a length like this. Your kick action should be a little slower at this level. Slow kicks are better for long distances. For more resistance, place the float vertically into the water so it is half submerged and practise your slow kick action. These two practises really help you to build up power in your legs by making you work against the water resistance.
第一次练习的时候，着重注意腿部用力w~c@j=#jL4gM!;。紧紧抓住漂浮物保持头部高于水面，游一段距离LL)~9KQVmjc=K。这个阶段里，腿部蹬水的动作应该慢一些，同时试着把漂浮物垂直摁进游泳池中，借助浮力练习蹬腿的动作=dH8XL0Cs5.3N。这两个动作可以因水的阻力增大而增强腿部力量kgY6D1TI[;5ut-cI5F。
Step 2: Arms
第二步，双臂
Try the following exercises to practise your arm and leg technique. Without a float try single arm pulls, where you hold one arm out in front of you and work the other one. Keeping the elbows up high when they exit the water. Then try doing the catch up. With one arm in front of you try to bring the other next to it. As soon as both hands are next to each other, you alternate arms. This should really help the timing of your stroke and make it more powerful and faster.
通过以下动作练习手臂和双腿的游泳技巧：左右持浮力板在身前，右臂划水，手臂离开水面时保持伸直状态；然后练习跟进—左右手一前一后进行划水，着有助于缩短每一次挥臂的间隔，同时也能锻炼臂力，游得更快5LON2i-tBo_O#h&。
Step 3: Breathing
第三，呼吸
At this level you should be able to turn your head smoothly and regularly for breathing. Try practising breathing in different ways. If you are used to breathing every two strokes on your left hand side, try doing it on the right. Breathing every three strokes, if you can, will help you swim a faster stroke.
到这个阶段你要学会控制顺畅、有节奏的转头和呼吸(9-5z@SF8_C2C*7。练习用不同的方式呼吸CCxs(hHIQGwZB。如果你习惯挥臂两次之后在左侧呼吸一次，那么就应该试着改变呼吸的方向到右边去;VZBITUkMCQ。如果可以三次击水呼吸一次，你将游得很快nQox@a0nApj)hrEbi0Y。
Try to practise these techniques regularly. If you feel they are quite difficult, go back to the intermediate practices and start again to build up your skill.
经常练习这些技巧+M9YJOuwVt4lv。如果觉得很难，可以回头从中级技巧开始w]E#2ngl0O-7i。
Thanks for watching video Advanced Front Crawl
谢谢收看本期“高级自由泳”教程，我们下期节目再见RgwY3vJkkrp|;CSxlX-。