游泳需要大量的技巧和訓練才能讓你的身體達到所需要的狀態。一種做法是練習游泳訓練。有無數的游泳訓練可以解決游泳運動員中風時的常見問題。瞄準你的中風的弱點，然後找到適合你的游泳演習。
發揮追趕
伸展你的身體和手臂有助於創造一個流暢的中風，並獲得每次中風的最大距離。雖然你可以下意識地縮短你的手臂動作以加快動作速度，但是在為這個動作執行自由式動作時，延長身體非常重要。追趕練習將幫助你意識到你在中風時應如何延長手臂。
開始你的標準自由式踢和拉，然後保持你的左臂向前伸直不動，直到你用右臂拉動並將其放回到伸展位置。然後用你的左臂拉動，並在你沿著泳道游泳時交替移動另一邊。正如名字所暗示的那樣，這次練習的正確感覺就好像你的右臂在你進行下一次擊球之前趕上了你的左手，反之亦然。
拖動你的指尖
當你從每一個中風中恢復時，指尖拖動鑽頭將重點放在你的手臂位置上。從每次拉動中恢復時，將指尖拖過水麵，迫使您控制手臂的移動。它還可以防止您在每次中風後浪費精力或隨意移動您的手臂。
要做這個練習，開始像往常一樣游泳自由泳，然後在你拉下水並開始把手臂拉起來時，當你將手放回到起始位置時，將手指沿著水的頂部拖動。一定要讓你的肘部更平行於水面。此練習有助於在恢復過程中提高您對手臂位置的認識。
拉浮標，踢腳板和其他必需品
拉和踢是最簡單的練習，但它們是任何游泳訓練方案的重要組成部分。大多數基督教青年會將有踢腳板和拉浮標供您使用，但您也可以以相當便宜的價格購買它們。
對於踢球練習，請嘗試撲擊，海豚踢，蛙踢或背部踢。在你的背上，把一塊踢腳板放在你的肚子上，然後撲上去。你也可以嘗試像這樣的蝴蝶踢。踢背部練習是有益的，因為它們有助於使用腿部肌肉的另一側，這通常不是針對性的。
使用拉浮標可能有點難以啟動，但對開發強大的行程和核心非常有用。只需將拉杆浮標放置在膝蓋以上任意位置的兩腿之間，以使其感覺舒適。關鍵是要把你的腿擠在一起，把拉浮標固定到位，但不要浪費太多的能量。
傳統的自由式是使用踢球浮標時的良好中風，或者嘗試將其與其他一些游泳演習混合使用以應對更多挑戰。另外嘗試在你的背上拉蝴蝶和鑽。蛙泳可能會帶有浮標，但您可以嘗試一下，如果你喜歡的話。
呼吸訓練提高肺活量
呼吸訓練非常簡單，你甚至可以即興創作自己的。建立耐力和肺容量的一項偉大練習是3-5-7-9練習。在進行自由泳時使用此練習並計算您的筆畫。
先抽三下，然後抽一口氣，然後抽一口氣，然後抽七口氣，最後九口，然後再回到三口。您可以根據自己的能力調整數字，並嘗試為無筆畫的筆畫設置記錄。
游泳訓練可以是一個很大的部分或鍛煉或只是一個熱身。將它們混合到你的下一次游泳訓練中，以幫助提高技術和耐力。
Swimming requires a lot of technique and training for your body to perform the way it needs to. One way to do this is to practice swimming drills. There is an endless supply of swimming drills that work on the common issues swimmers have with their stroke. Target the weakness in your stroke and then find the swimming drill that works for you.
Play Catch Up
Extending your body and your arms helps create a fluid stroke and get the maximum distance out of each stroke. While you can subconsciously shorten your arm strokes in an effort to move faster, it is important to lengthen your body while performing freestyle for this stroke to be fluid. The catch up drill will help you become aware of how you should be extending your arms during your stroke.
Begin with your standard freestyle kick and pull, then keep your left arm extended forward not moving until you pull with your right arm and return it to the extended position. Then pull with your left arm and repeat the move on the other side alternating as you swim down the lane. As the name implies, this drill done properly feels as though your right arm is catching up to your left before you can perform the next stroke and vice versa.
Drag Your Fingertips
The fingertip drag drill focuses on your arm position as you are recovering from each stroke. Dragging your fingertips across the top of the water as you recover from each pull forces you to control your arm movement. It also prevents you from wasting energy or moving your arms haphazardly after each stroke.
To do this drill, begin by swimming freestyle as usual, then after you pull under the water and begin to bring your arm back up, drag your fingers over along the top of the water as you return your hand to the start of the stroke position. Be sure to keep your elbows more parallel to the water. This drill helps bring awareness to your arm position during recovery.
Pull Buoys, Kickboards and Other Necessities
Pull and kick are the simplest of drills but they are an important part of any swim training regimen. Most YMCAs will have kickboard and pull buoys for you to use, but you can also buy them for pretty cheap.
For kick drills, try flutter kick, dolphin kick, frog kick or kicking on your back. While on your back, hold a kickboard just over your stomach and flutter kick. You can also try a butterfly kick like this. Kick drills on your back are beneficial because they help to use the opposite side of your leg muscles, which is not normally targeted.
Working with pull buoys can be a little awkward to start, but is great for developing a strong stroke and core. Simply place the pull buoy between your legs anywhere above your knees so that it feels comfortable. The key is to squeeze your legs together just enough to hold the pull buoy in place, but not waste energy squeezing too hard.
Traditional freestyle is a good stroke when using a kick buoy, or try mixing it up with some of the other swimming drills for more of a challenge. Also try pull drills on your back and with butterfly. Breaststroke can be awkward with a pull buoy, but you can try it if you’re up for it.
Improve Lung Capacity With Breathing Drills
Breathing drills are very simple and you can even improvise your own. A great drill to build endurance and lung capacity is a 3-5-7-9 drill. Use this drill while you are doing freestyle and count your strokes.
First count three strokes before you take a breath, then five and take a breath, then seven and take a breath and finally nine before you go back down to three. You can adjust the numbers to your abilities and try to set records for strokes without a breath.
Swimming drills can be a large part or a workout or just a warm up. Mix them into your next swim workout for to help improve technique and endurance.
