The one thing I learned in high school study hall was how to hold my breath for 2 minutes. The trick was more mental than anything else, kind of a meditation. The trick to being able to do 50 yards under water is to understand it is not a sprint, but an endurance/distance race.... I need to do more of the 25 underwaters..... Thanks again...
I have been doing this and no problem and easy for 25 fast free and moderate 50 free without a breath. you will really appreciate the luxury of breathing every 2 strokes only after going through challenging hypoxic training
What style, what elegance. . At a time you are using fins, I also think I recognize the old rubber fins that I have been using for 30 years. . I must be wrong, but I would like to know which brand it is. Thank you for telling me. (always swimming fast as much as possible. . ;)
I made it to 31 seconds without breathing without being in water or underwater but my body was rejecting so I was forcing my self as much as possible until I needed to breath
Our coach makes us do 7 no breathers in a row with no break other than the time it takes you to walk back to the other end of the pool, and if you dont push out of the pool fast enough you have to do push ups
i really want to improve this but I have Asthma.. any tips for that? I usually recognise the problem in IM
Год назад
Late to the party but my personal experience is (aside from the medical appointment and prescribed drugs) is the more you challenge yourself the better you will be with dealing with it. Supplementation, cardio workouts, swimming drills as in the video, good night's sleep, healthy food, maybe some breathing practice (pranayama style): all these seem to make me breathe better.
Dear Sir, it has just been 10 days that I started to learn swimming. I am not much familiar with all the technique so following you. As you mentioned the term 5×25s pull out. what does that mean?
저 산소 훈련. 훈련 세트 #8. 헤엄치는 동안 호흡을 제어하세요 헤엄치면서 숨을 참는 것은 이런 식으로, 움직이지 않으면서, 숨을 참는 것과는 아주 다릅니다. 그러므로 물속 돌고래 차기(dolphin kick, 돌핀킥)를 더 잘하거나 헤엄치는 동안 호흡 패턴을 더 잘 제어하려면 여러분은 다음 운동들을 해야만 합니다. 전문적인 감시가 없는 상태에서는 이 운동들을 절대로 하면 안 된다는 것을 기억하십시오. 얕은 물에서의 기절(SWB, Shallow Water Blackout)은 너무나 위험합니다. 그러므로 기절할 것 같은 지점까지 자신을 내몰지는 마십시오. 일반적으로 지치게 되면 너무 자주 호흡하기 시작하고 영법 기술이 무너지기 시작합니다. 이번 비디오에서는 폐 속의 이산화탄소 과다와 산소 결핍에 익숙해지기 위해 할 수 있는 몇 가지 운동들을 소개합니다. 비디오를 짧게 만들려고 웜업(warm up, 근육 덥히기)과 웜다운(warm down, 근육 식히기)은 이번 영상에 포함하지 않았습니다. 그렇지만 원하신다면 아래 링크를 통해 pdf 형식의 전체 훈련 세트를 내려받으실 수 있습니다. PDF 훈련 세트 #8: skillswimming.com/skillsnt-dashboard/workouts/ 그리고 당신을 확실하게 빠른 수영인으로 만들 10 개 훈련 세트 프로그램을 원하신다면 여기를 클릭하십시오 그리고 10% 할인을 받으려면 계산하실 때 "LUNGS"라는 홍보 문구를 사용하세요. 100% 환불을 보장합니다. 황새치(SWORDFISH, 스워드피시) 프로그램 skillswimming.com/swordfish/ Skills NT 가게: skillswimming.com/swimming-shop/ email 목록을 구독해주세요: bit.ly/SubscribeSkillsNT 우리가 좋아하는 아마존 제품들: bit.ly/SkillsNAmazon 우리의 페이트리언이 되어주세요: www.patreon.com/user?u=4140610 인스타그램: instagram.com/skillsntalents 페이스북: facebook.com/SkillsNTalents 시청해주셔서 감사합니다! 빠르게 헤엄치세요! 출처들: swimswam.com/3-ways-improve-breath-control/ www.thoughtco.com/swimming-breathing-technique-3170055 swimswam.com/hypoxic-training-good-bad-wrong-terminology/
1 00:00:00,179 --> 00:00:08,634 Holding your breath while swimming is very different than holding it like this, not moving. 헤엄치면서 숨을 참는 것은 이런 식으로, 움직이지 않으면서, 숨을 참는 것과는 아주 다릅니다. 2 00:00:08,826 --> 00:00:11,803 So to get better at underwater dolphin kick 그러므로 물속 돌고래 차기(dolphin kick, 돌핀킥)를 더 잘하거나 3 00:00:11,880 --> 00:00:15,222 or controlling your breathing patterns while swimming 헤엄치는 동안 호흡 패턴을 더 잘 제어하려면 4 00:00:15,274 --> 00:00:18,715 you must do these following exercises. 여러분은 다음 운동들을 해야만 합니다. 5 00:00:18,799 --> 00:00:23,785 Remember that you must never do these exercises without professional supervision. 전문적인 감시가 없는 상태에서는 이 운동들을 절대로 하면 안 된다는 것을 기억하십시오. 6 00:00:23,841 --> 00:00:26,222 Shallow water blackouts are very dangerous. 얕은 물에서의 기절(SWB, Shallow Water Blackout)은 너무나 위험합니다. 7 00:00:26,247 --> 00:00:30,051 So don’t push yourself to the point where you feel like you will pass out. 그러므로 기절할 것 같은 지점까지 자신을 내몰지는 마십시오. 8 00:00:30,076 --> 00:00:33,992 Usually when we get tired we start breathing way too often 일반적으로 지치게 되면 너무 자주 호흡하기 시작하고 9 00:00:34,017 --> 00:00:37,329 and our stroke technique starts to fall apart. 영법 기술이 무너지기 시작합니다. 10 00:00:37,510 --> 00:00:47,197 On this video I will give you some exercises you can do to get more comfortable with that excess carbon dioxide and the lack of oxygen in your lungs. 이번 비디오에서는 폐 속의 이산화탄소 과다와 산소 결핍에 익숙해지기 위해 할 수 있는 몇 가지 운동들을 소개합니다. 11 00:00:47,295 --> 00:00:53,205 Our goal is to do 25s underwater, or as they are often called shooters. 우리 목표는, 종종 별똥별(shooter, 슈터)이라고 불리는, 물속으로 25 가기입니다. 12 00:00:53,372 --> 00:00:58,853 The easiest way for you to try even if you haven’t done them are breaststroke pullouts. 가장 쉬운 방법은, 여러분이 한 번도 해보지 않았다 하더라도, 평영 당겨 나오기(pull out, 풀 아웃)입니다. 13 00:00:58,979 --> 00:01:01,908 So try doing the whole 25 underwater. 그러니 25 전체 거리를 물속으로 가보세요. 14 00:01:01,958 --> 00:01:06,249 Go as far as you can and come up if you can’t hold your breath any longer. 갈 수 있는 데까지 가십시오 그리고 더 이상 숨을 참을 수 없으면 올라오세요. 15 00:01:06,274 --> 00:01:09,926 But don’t stop, keep swimming to the other side. 하지만 멈추지는 말고, 반대편 끝까지 계속 헤엄치십시오. 16 00:01:09,974 --> 00:01:12,771 Do 5 of these resting as much as you need. 필요한 만큼 쉬면서 이것을 5번 하세요. 17 00:01:12,811 --> 00:01:17,244 Then put fins on and try doing the whole 25 underwater, 그런 다음 오리발을 끼고 전체 25 거리를 물속으로 가보세요, 18 00:01:17,269 --> 00:01:20,372 but this time doing butterfly kick. 단 이번에는 접영 차기를 하면서. 19 00:01:20,548 --> 00:01:24,940 If you know how to do the butterfly kick, this should be easier. 접영 차기 하는 법을 안다면, 이것이 더 쉬울 것입니다. 20 00:01:25,007 --> 00:01:27,337 And if not it is good practice. 모른다면 이것은 훌륭한 연습입니다. 21 00:01:27,450 --> 00:01:30,904 Obviously the slower you kick the longer it will take you, 느리게 찰 수록 더 오랜 시간이 걸리는 것은 명백합니다, 22 00:01:30,929 --> 00:01:33,635 but the easier it will be to go further 하지만 더 멀리 가는 것은 쉬워질 것입니다 23 00:01:33,679 --> 00:01:36,847 because your legs will consume less oxygen 왜냐하면 다리 근육의 산소 소모량이 더 적어질 것이고 24 00:01:36,872 --> 00:01:39,266 and produce less carbon dioxide. 그에 따라 이산화탄소 발생량도 적어질 것이기 때문입니다. 25 00:01:39,353 --> 00:01:42,787 So start slow and then increase the speed. 그러므로 시작은 느리게 하십시오 그런 다음 속도를 늘려가세요. 26 00:01:42,851 --> 00:01:47,758 Do 5 x 25s, resting between 20 and 30 seconds if you're able. 할 수 있다면 20 초에서 30 초를 쉬면서 이것으로 5 x 25를 하십시오. 27 00:01:47,790 --> 00:01:51,202 Up to now we have been doing easy pace shooters. 지금까지는 느긋한 속도로 별똥별(shooter, 슈터)을 해왔습니다. 28 00:01:51,266 --> 00:01:56,074 But you would never swim a 50 or a 100 in a competition slowly. 하지만 시합에서 50이나 100을 느긋하게 헤엄치지는 않습니다. 29 00:01:56,115 --> 00:01:59,286 So let’s practice at a fast pace. 그러므로 이제 빠른 속도로 연습하겠습니다. 30 00:01:59,407 --> 00:02:05,125 Swim 4 x 25s sprint without taking a breath or at least trying not to, 4 x 25를 들이쉬지(吸, 흡) 않으면서 안되면 그렇게 노력이라도 하면서 힘껏 헤엄치세요,
31 00:02:05,150 --> 00:02:08,733 resting 20 to 40 seconds to catch your breath. 숨을 고르기 위해 20에서 40초간 쉬면서. 32 00:02:08,783 --> 00:02:14,189 Swim at least 100 meters backstroke to get your breathing pattern back to normal. 호흡 패턴을 다시 보통처럼 되돌리기 위해 적어도 100을 배영으로 헤엄치십시오. 33 00:02:14,214 --> 00:02:22,392 We will finish this set by doing 4 x 25s butterfly without taking a breath, resting 10 seconds less than in the last set. 이번 세트의 마무리는 먼저 세트보다 10초를 덜 쉬면서 들이쉼 없이 4 x 25 접영으로 하겠습니다. 34 00:02:22,432 --> 00:02:28,825 So if you rested 30 seconds on the freestyle ones, try resting 20 for these ones. 즉 자유형 세트에서 30초간 쉬었다면, 이번에는 20초 동안 쉬려고 하십시오. 35 00:02:28,850 --> 00:02:32,531 Another important part is not losing speed on the turn. 또 한 가지 중요한 측면은 벽 되돌기(turn, 턴)에서 속도가 느려지지 않아야 함입니다. 36 00:02:32,588 --> 00:02:35,822 And sometimes our breathing messes that up. 종종 들이쉬는 것 때문에 그것을 망치기도 합니다. 37 00:02:35,852 --> 00:02:41,302 So try doing 4 x 50s but don’t take a breath for 6 strokes before the turn, 그러므로 벽 되돌기 전 팔 돌리기를 6 번 할 동안 들이쉬지 않고, 38 00:02:41,327 --> 00:02:48,293 then do the flip turn and breathe until the second stroke after the turn. 그리고 엎어 돌기를 한 다음 2 번째 팔 돌리기에야 들이쉬는 4 x 50 빠른 자유형을 해보세요. 39 00:02:48,464 --> 00:02:54,365 Now do another 4 x 50s doing 2 stroke without taking a breath before the turn 이번에는 벽 되돌기 전 팔 돌리기를 2번 할 동안 들이쉬지 않고, 40 00:02:54,422 --> 00:03:00,484 plus 5 or 6 underwater dolphin kicks and breathe on the second stroke. 거기에 물속 돌고래 차기를 5~6번 한 다음 2 번째 팔 돌리기에야 들이쉬는 4 x 50 빠른 자유형을 하십시오. 41 00:03:00,540 --> 00:03:04,017 If you feel like you can do shooters very comfortably 별똥별(shooter, 슈터, 물속으로 25 가기)을 아주 편안하게 할 수 있다고 느껴지고 42 00:03:04,042 --> 00:03:07,775 and you are sure there is a certified lifeguard watching you, 자격을 갖춘 인명구조원이 당신을 감시하고 있다고 확신한다면, 43 00:03:07,803 --> 00:03:13,697 try doing 50s underwater with breaststroke pullouts or dolphin kick with fins. 평영 당겨 나오기(pull out, 풀 아웃)나 오리발 돌고래 차기로 물속 50을 시도해보세요. 44 00:03:13,764 --> 00:03:17,012 This is more than you would ever need to do really. 이것은 어쨌든 여러분이 실제로 해야 할 필요를 넘어서는 것입니다. 45 00:03:17,060 --> 00:03:22,661 But they are good to get used to the uncomfortable feeling of wanting to take a breath. 그렇지만 이것들은 불편한, 호흡에 대한 강박감에 익숙해지는 데 좋습니다. 46 00:03:22,686 --> 00:03:27,721 Remember to come up for a breath if you feel dizzy or weak. 어지럽거나 무력감을 느낀다면 들이쉬기 위해 반드시 물 위로 올라오십시오. 47 00:03:27,785 --> 00:03:31,728 To make the video shorter we didn’t include warm up or warm down. 비디오를 짧게 만들려고 웜업(warm up, 근육 덥히기)과 웜다운(warm down, 근육 식히기)은 이번 영상에 포함하지 않았습니다. 48 00:03:31,753 --> 00:03:37,496 But if you want it you can download the whole workout on a pdf format on the link in the description. 그렇지만 원하신다면 설명란에 있는 링크를 통해 pdf 형식의 전체 훈련 세트를 내려받으실 수 있습니다. 49 00:03:37,541 --> 00:03:45,781 And if you want a 10 workout program that will make you a faster swimmer with tangible results and 100% money back guarantee 그리고 당신을 확실하게 빠른 수영인으로 만들 10 개 훈련 세트 프로그램을 원하신다면 50 00:03:45,806 --> 00:03:50,383 click here and use promo code LUNGS at check out for a 10% discount. 여기를 클릭하십시오 그리고 10% 할인을 받으려면 계산하실 때 "LUNGS"라는 홍보 문구를 사용하세요. 100% 환불을 보장합니다. 51 00:03:50,454 --> 00:03:54,385 If you find value in our videos, make sure to subscribe. 우리 영상들이 가치 있다고 느낀다면, 잊지 말고 구독해주세요. 52 00:03:54,448 --> 00:03:55,777 Thanks for watching! 시청해주셔서 감사합니다! 53 00:03:55,802 --> 00:03:57,357 See you next time Skillers! 다음번에 뵙겠습니다 스킬러 여러분! 54 00:03:57,460 --> 00:03:58,793 Swim fast! 빠르게 헤엄치세요!
I've just swam 1 and a half lengths of breaststroke without tumbling (75m) My furthest so far. Watched this video and realised I'm only 25% away from achieving a respectable goal. Was only watching to see how dangerous it is, unsupervised.
I’ve been training with a “Swimmer’s Snorkel” and I definitely feel the “C02” on my “2nd” 25yards of each of my 40yd & 50yd Freestyle swims! And it’s helping me A LOT with breathing relaxed underwater and swimming further “little by little” every day!! 🙂❤️🏊♀️🫁 But NOT going too far that it becomes dangerous to cause blackouts!
If you want to get a new workout everyday join our online swim team!
skillswimming.com/swimming-workouts/
HI im new to learning how to control my breath and swimming. would this be good to get workouts for a beginner?
The one thing I learned in high school study hall was how to hold my breath for 2 minutes. The trick was more mental than anything else, kind of a meditation. The trick to being able to do 50 yards under water is to understand it is not a sprint, but an endurance/distance race.... I need to do more of the 25 underwaters..... Thanks again...
Your sense of humor is delightful.
I have been doing this and no problem and easy for 25 fast free and moderate 50 free without a breath. you will really appreciate the luxury of breathing every 2 strokes only after going through challenging hypoxic training
Best swimming channel
the content in this video is awesome for practicing these drills in the water.!! thanks you
Swimming underwater so good! Amazing! I hope one day me too can make it
thx for every thing
Guys tell ur friends about this Channel and get them to 100k ❤️
That’s so nice. Thank you!
인간의한계는없는걸로,,,최고 최고 맬보면서 연습합니다
They already are :3
We are now at 160k! thank y'all
I talk this channel up in the hot tub after my swim sessions. :)
Thanks!
0:30 exactly me when i get tired
What style, what elegance. . At a time you are using fins, I also think I recognize the old rubber fins that I have been using for 30 years. . I must be wrong, but I would like to know which brand it is. Thank you for telling me. (always swimming fast as much as possible. . ;)
During front crawl, inhaling is giving bit problem. Trying to practice that now.
I made it to 31 seconds without breathing without being in water or underwater but my body was rejecting so I was forcing my self as much as possible until I needed to breath
Feel can't breath watching the video lmao. can't finish it for sure but will try 25m underwater
Our coach makes us do 7 no breathers in a row with no break other than the time it takes you to walk back to the other end of the pool, and if you dont push out of the pool fast enough you have to do push ups
Nice way I will practice same meathad
i really want to improve this but I have Asthma.. any tips for that? I usually recognise the problem in IM
Late to the party but my personal experience is (aside from the medical appointment and prescribed drugs) is the more you challenge yourself the better you will be with dealing with it.
Supplementation, cardio workouts, swimming drills as in the video, good night's sleep, healthy food, maybe some breathing practice (pranayama style): all these seem to make me breathe better.
1st commenter , 1st viewer 😇
Dear Sir, it has just been 10 days that I started to learn swimming. I am not much familiar with all the technique so following you. As you mentioned the term 5×25s pull out. what does that mean?
It means doing underwater swimming breaststroke.
It’s so hard for me to not use nose bubbles how do you do it!?
With a nose clip or covering our nostrils with our upper lip. (Not everyone can do this)
i dont understand anything...what is 5/25 what it is?
5x25 is five times 25 yards or meters. Whatever the length of your pool is
25 dolphin - are you kidding me??! HOW? :D
저 산소 훈련. 훈련 세트 #8. 헤엄치는 동안 호흡을 제어하세요
헤엄치면서 숨을 참는 것은 이런 식으로, 움직이지 않으면서, 숨을 참는 것과는 아주 다릅니다.
그러므로 물속 돌고래 차기(dolphin kick, 돌핀킥)를 더 잘하거나
헤엄치는 동안 호흡 패턴을 더 잘 제어하려면
여러분은 다음 운동들을 해야만 합니다.
전문적인 감시가 없는 상태에서는 이 운동들을 절대로 하면 안 된다는 것을 기억하십시오.
얕은 물에서의 기절(SWB, Shallow Water Blackout)은 너무나 위험합니다.
그러므로 기절할 것 같은 지점까지 자신을 내몰지는 마십시오.
일반적으로 지치게 되면 너무 자주 호흡하기 시작하고
영법 기술이 무너지기 시작합니다.
이번 비디오에서는 폐 속의 이산화탄소 과다와 산소 결핍에 익숙해지기 위해 할 수 있는 몇 가지 운동들을 소개합니다.
비디오를 짧게 만들려고 웜업(warm up, 근육 덥히기)과 웜다운(warm down, 근육 식히기)은 이번 영상에 포함하지 않았습니다. 그렇지만 원하신다면 아래 링크를 통해 pdf 형식의 전체 훈련 세트를 내려받으실 수 있습니다.
PDF 훈련 세트 #8:
skillswimming.com/skillsnt-dashboard/workouts/
그리고 당신을 확실하게 빠른 수영인으로 만들 10 개 훈련 세트 프로그램을 원하신다면 여기를 클릭하십시오 그리고 10% 할인을 받으려면 계산하실 때 "LUNGS"라는 홍보 문구를 사용하세요. 100% 환불을 보장합니다.
황새치(SWORDFISH, 스워드피시) 프로그램
skillswimming.com/swordfish/
Skills NT 가게:
skillswimming.com/swimming-shop/
email 목록을 구독해주세요:
bit.ly/SubscribeSkillsNT
우리가 좋아하는 아마존 제품들:
bit.ly/SkillsNAmazon
우리의 페이트리언이 되어주세요:
www.patreon.com/user?u=4140610
인스타그램:
instagram.com/skillsntalents
페이스북:
facebook.com/SkillsNTalents
시청해주셔서 감사합니다!
빠르게 헤엄치세요!
출처들:
swimswam.com/3-ways-improve-breath-control/
www.thoughtco.com/swimming-breathing-technique-3170055
swimswam.com/hypoxic-training-good-bad-wrong-terminology/
1
00:00:00,179 --> 00:00:08,634
Holding your breath while swimming is very different than holding it like this, not moving.
헤엄치면서 숨을 참는 것은 이런 식으로, 움직이지 않으면서, 숨을 참는 것과는 아주 다릅니다.
2
00:00:08,826 --> 00:00:11,803
So to get better at underwater dolphin kick
그러므로 물속 돌고래 차기(dolphin kick, 돌핀킥)를 더 잘하거나
3
00:00:11,880 --> 00:00:15,222
or controlling your breathing patterns while swimming
헤엄치는 동안 호흡 패턴을 더 잘 제어하려면
4
00:00:15,274 --> 00:00:18,715
you must do these following exercises.
여러분은 다음 운동들을 해야만 합니다.
5
00:00:18,799 --> 00:00:23,785
Remember that you must never do these exercises without professional supervision.
전문적인 감시가 없는 상태에서는 이 운동들을 절대로 하면 안 된다는 것을 기억하십시오.
6
00:00:23,841 --> 00:00:26,222
Shallow water blackouts are very dangerous.
얕은 물에서의 기절(SWB, Shallow Water Blackout)은 너무나 위험합니다.
7
00:00:26,247 --> 00:00:30,051
So don’t push yourself to the point where you feel like you will pass out.
그러므로 기절할 것 같은 지점까지 자신을 내몰지는 마십시오.
8
00:00:30,076 --> 00:00:33,992
Usually when we get tired we start breathing way too often
일반적으로 지치게 되면 너무 자주 호흡하기 시작하고
9
00:00:34,017 --> 00:00:37,329
and our stroke technique starts to fall apart.
영법 기술이 무너지기 시작합니다.
10
00:00:37,510 --> 00:00:47,197
On this video I will give you some exercises you can do to get more comfortable with that excess carbon dioxide and the lack of oxygen in your lungs.
이번 비디오에서는 폐 속의 이산화탄소 과다와 산소 결핍에 익숙해지기 위해 할 수 있는 몇 가지 운동들을 소개합니다.
11
00:00:47,295 --> 00:00:53,205
Our goal is to do 25s underwater, or as they are often called shooters.
우리 목표는, 종종 별똥별(shooter, 슈터)이라고 불리는, 물속으로 25 가기입니다.
12
00:00:53,372 --> 00:00:58,853
The easiest way for you to try even if you haven’t done them are breaststroke pullouts.
가장 쉬운 방법은, 여러분이 한 번도 해보지 않았다 하더라도, 평영 당겨 나오기(pull out, 풀 아웃)입니다.
13
00:00:58,979 --> 00:01:01,908
So try doing the whole 25 underwater.
그러니 25 전체 거리를 물속으로 가보세요.
14
00:01:01,958 --> 00:01:06,249
Go as far as you can and come up if you can’t hold your breath any longer.
갈 수 있는 데까지 가십시오 그리고 더 이상 숨을 참을 수 없으면 올라오세요.
15
00:01:06,274 --> 00:01:09,926
But don’t stop, keep swimming to the other side.
하지만 멈추지는 말고, 반대편 끝까지 계속 헤엄치십시오.
16
00:01:09,974 --> 00:01:12,771
Do 5 of these resting as much as you need.
필요한 만큼 쉬면서 이것을 5번 하세요.
17
00:01:12,811 --> 00:01:17,244
Then put fins on and try doing the whole 25 underwater,
그런 다음 오리발을 끼고 전체 25 거리를 물속으로 가보세요,
18
00:01:17,269 --> 00:01:20,372
but this time doing butterfly kick.
단 이번에는 접영 차기를 하면서.
19
00:01:20,548 --> 00:01:24,940
If you know how to do the butterfly kick, this should be easier.
접영 차기 하는 법을 안다면, 이것이 더 쉬울 것입니다.
20
00:01:25,007 --> 00:01:27,337
And if not it is good practice.
모른다면 이것은 훌륭한 연습입니다.
21
00:01:27,450 --> 00:01:30,904
Obviously the slower you kick the longer it will take you,
느리게 찰 수록 더 오랜 시간이 걸리는 것은 명백합니다,
22
00:01:30,929 --> 00:01:33,635
but the easier it will be to go further
하지만 더 멀리 가는 것은 쉬워질 것입니다
23
00:01:33,679 --> 00:01:36,847
because your legs will consume less oxygen
왜냐하면 다리 근육의 산소 소모량이 더 적어질 것이고
24
00:01:36,872 --> 00:01:39,266
and produce less carbon dioxide.
그에 따라 이산화탄소 발생량도 적어질 것이기 때문입니다.
25
00:01:39,353 --> 00:01:42,787
So start slow and then increase the speed.
그러므로 시작은 느리게 하십시오 그런 다음 속도를 늘려가세요.
26
00:01:42,851 --> 00:01:47,758
Do 5 x 25s, resting between 20 and 30 seconds if you're able.
할 수 있다면 20 초에서 30 초를 쉬면서 이것으로 5 x 25를 하십시오.
27
00:01:47,790 --> 00:01:51,202
Up to now we have been doing easy pace shooters.
지금까지는 느긋한 속도로 별똥별(shooter, 슈터)을 해왔습니다.
28
00:01:51,266 --> 00:01:56,074
But you would never swim a 50 or a 100 in a competition slowly.
하지만 시합에서 50이나 100을 느긋하게 헤엄치지는 않습니다.
29
00:01:56,115 --> 00:01:59,286
So let’s practice at a fast pace.
그러므로 이제 빠른 속도로 연습하겠습니다.
30
00:01:59,407 --> 00:02:05,125
Swim 4 x 25s sprint without taking a breath or at least trying not to,
4 x 25를 들이쉬지(吸, 흡) 않으면서 안되면 그렇게 노력이라도 하면서 힘껏 헤엄치세요,
31
00:02:05,150 --> 00:02:08,733
resting 20 to 40 seconds to catch your breath.
숨을 고르기 위해 20에서 40초간 쉬면서.
32
00:02:08,783 --> 00:02:14,189
Swim at least 100 meters backstroke to get your breathing pattern back to normal.
호흡 패턴을 다시 보통처럼 되돌리기 위해 적어도 100을 배영으로 헤엄치십시오.
33
00:02:14,214 --> 00:02:22,392
We will finish this set by doing 4 x 25s butterfly without taking a breath, resting 10 seconds less than in the last set.
이번 세트의 마무리는 먼저 세트보다 10초를 덜 쉬면서 들이쉼 없이 4 x 25 접영으로 하겠습니다.
34
00:02:22,432 --> 00:02:28,825
So if you rested 30 seconds on the freestyle ones, try resting 20 for these ones.
즉 자유형 세트에서 30초간 쉬었다면, 이번에는 20초 동안 쉬려고 하십시오.
35
00:02:28,850 --> 00:02:32,531
Another important part is not losing speed on the turn.
또 한 가지 중요한 측면은 벽 되돌기(turn, 턴)에서 속도가 느려지지 않아야 함입니다.
36
00:02:32,588 --> 00:02:35,822
And sometimes our breathing messes that up.
종종 들이쉬는 것 때문에 그것을 망치기도 합니다.
37
00:02:35,852 --> 00:02:41,302
So try doing 4 x 50s but don’t take a breath for 6 strokes before the turn,
그러므로 벽 되돌기 전 팔 돌리기를 6 번 할 동안 들이쉬지 않고,
38
00:02:41,327 --> 00:02:48,293
then do the flip turn and breathe until the second stroke after the turn.
그리고 엎어 돌기를 한 다음 2 번째 팔 돌리기에야 들이쉬는 4 x 50 빠른 자유형을 해보세요.
39
00:02:48,464 --> 00:02:54,365
Now do another 4 x 50s doing 2 stroke without taking a breath before the turn
이번에는 벽 되돌기 전 팔 돌리기를 2번 할 동안 들이쉬지 않고,
40
00:02:54,422 --> 00:03:00,484
plus 5 or 6 underwater dolphin kicks and breathe on the second stroke.
거기에 물속 돌고래 차기를 5~6번 한 다음 2 번째 팔 돌리기에야 들이쉬는 4 x 50 빠른 자유형을 하십시오.
41
00:03:00,540 --> 00:03:04,017
If you feel like you can do shooters very comfortably
별똥별(shooter, 슈터, 물속으로 25 가기)을 아주 편안하게 할 수 있다고 느껴지고
42
00:03:04,042 --> 00:03:07,775
and you are sure there is a certified lifeguard watching you,
자격을 갖춘 인명구조원이 당신을 감시하고 있다고 확신한다면,
43
00:03:07,803 --> 00:03:13,697
try doing 50s underwater with breaststroke pullouts or dolphin kick with fins.
평영 당겨 나오기(pull out, 풀 아웃)나 오리발 돌고래 차기로 물속 50을 시도해보세요.
44
00:03:13,764 --> 00:03:17,012
This is more than you would ever need to do really.
이것은 어쨌든 여러분이 실제로 해야 할 필요를 넘어서는 것입니다.
45
00:03:17,060 --> 00:03:22,661
But they are good to get used to the uncomfortable feeling of wanting to take a breath.
그렇지만 이것들은 불편한, 호흡에 대한 강박감에 익숙해지는 데 좋습니다.
46
00:03:22,686 --> 00:03:27,721
Remember to come up for a breath if you feel dizzy or weak.
어지럽거나 무력감을 느낀다면 들이쉬기 위해 반드시 물 위로 올라오십시오.
47
00:03:27,785 --> 00:03:31,728
To make the video shorter we didn’t include warm up or warm down.
비디오를 짧게 만들려고 웜업(warm up, 근육 덥히기)과 웜다운(warm down, 근육 식히기)은 이번 영상에 포함하지 않았습니다.
48
00:03:31,753 --> 00:03:37,496
But if you want it you can download the whole workout on a pdf format on the link in the description.
그렇지만 원하신다면 설명란에 있는 링크를 통해 pdf 형식의 전체 훈련 세트를 내려받으실 수 있습니다.
49
00:03:37,541 --> 00:03:45,781
And if you want a 10 workout program that will make you a faster swimmer with tangible results and 100% money back guarantee
그리고 당신을 확실하게 빠른 수영인으로 만들 10 개 훈련 세트 프로그램을 원하신다면
50
00:03:45,806 --> 00:03:50,383
click here and use promo code LUNGS at check out for a 10% discount.
여기를 클릭하십시오 그리고 10% 할인을 받으려면 계산하실 때 "LUNGS"라는 홍보 문구를 사용하세요. 100% 환불을 보장합니다.
51
00:03:50,454 --> 00:03:54,385
If you find value in our videos, make sure to subscribe.
우리 영상들이 가치 있다고 느낀다면, 잊지 말고 구독해주세요.
52
00:03:54,448 --> 00:03:55,777
Thanks for watching!
시청해주셔서 감사합니다!
53
00:03:55,802 --> 00:03:57,357
See you next time Skillers!
다음번에 뵙겠습니다 스킬러 여러분!
54
00:03:57,460 --> 00:03:58,793
Swim fast!
빠르게 헤엄치세요!
I've just swam 1 and a half lengths of breaststroke without tumbling (75m) My furthest so far. Watched this video and realised I'm only 25% away from achieving a respectable goal.
Was only watching to see how dangerous it is, unsupervised.
Hi, our pool is 25 m long so we went only 50m without breathing. More than that can get dangerous specially unsupervised
I’ve been training with a
“Swimmer’s Snorkel” and I definitely feel the “C02” on my “2nd” 25yards of each of my 40yd & 50yd Freestyle swims!
And it’s helping me A LOT with breathing relaxed underwater and swimming further “little by little” every day!!
🙂❤️🏊♀️🫁
But NOT going too far that it becomes dangerous to cause blackouts!
한국말 자막 필요함
I need korean......please...
It takes a little time, our friend Lee李이Sang相상 Hwa和화 takes about 2 to 4 days to translate them. Thanks to him all of our videos are translated!
Thx for referring. I'm working on it. ^_^
한글로 번역된 훈련 세트는...
페이스북 그룹 "헤엄튜브",
또는 네이버 카페 "고스윔코리아"에서
찾아보실 수 있습니다.
terrible dangerous drills with no benefit
No you are wrong. A lot of benefits by building lung capacity.
@@CK-ok4uj No conclusive evidence that it does build ling capacity and plenty of conclusive evidence about the risks.
@@James_swim_technique_coach The risks to novice swimmers not like me. no problem with me at all for a former competitive swimmer