不知咋回事，偶在游泳馆的池子里，总是游不了多远，也就一两个来回，100来米吧；但在水库里却几百不成问题

昨天游了800左右，按这个进展，我每次游1000的目标肯定可以达到了,
到现在手臂还有点酸痛。嘿嘿

萩原智子是我比较喜欢的游泳运动员，可能是东方人的缘故，转贴一些她的自由泳动作。

完整动作：
http://www2_edu_ipa_go_jp/gz/h1swim/h1kn20/h1cr10/h1cr11.mpg

换气动作：
http://www2_edu_ipa_go_jp/gz/h1swim/h1kn20/h1cr50/h1cr51.mpg

前臂划水动作：
http://www2_edu_ipa_go_jp/gz/h1swim/h1kn20/h1cr20/h1cr22.mpg

前臂划水动作分解：
http://www2_edu_ipa_go_jp/gz/h1swim/h1kn20/h1cr30/h1cr31.mpg

打腿动作：
http://www2_edu_ipa_go_jp/gz/h1swim/h1kn20/h1cr40/h1cr41.mpg

上面的链接全部有效，大家可以复制地址下载视频。

游泳的人感觉身材看上去不是肌肉型的那种，跳水的要结实很多，找了几个游泳达标标准给各位看看，对照一下你是哪个段位

业余锻炼标准(技术等级)  
中国游泳协会  


            业余健将        一级            二级            三级
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  35.00   34.00   39.00   38.00   46.50   45.50   58.00   57.00
100米自由泳 1:19.00 1:17.50 1:25.00 1:23.50 1:42.00 1:40.50 2:07.00 2:05.50
200米自由泳 2:47.00 2:44.00 3:02.00 2:59.00 3:39.00 3:36.00 4:33.00 4:30.00
400米自由泳 5:47.50 5:40.50 6:18.00 6:11.00 7:35.00 7:28.00 9:26.00 9:19.00
50米蛙泳    44.00   43.00   49.00   48.00   59.00   58.00   1:14.00 1:13.00
100米蛙泳   1:36.00 1:34.00 1:45.00 1:43.00 2:06.00 2:04.00 2:37.50 2:35.50
200米蛙泳   3:28.00 3:24.00 4:47.00 4:43.00 4:34.00 4:30.00 5:42.50 5:38.50
50米仰泳    40.50   39.50   44.00   43.00   52.50   51.50   1:05.00 1:04.00
50米蝶泳    38.50   37.50   41.00   40.00   50.50   49.50   1:02.50 1:01.50

业余锻炼标准(男子)  
中国游泳协会  

儿童7--8岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  51.00   51.00   1:01.00 1:01.00 1:21.00 1:21.00 1:51.00 1:51.00
100米自由泳 1:52.00 1:51.50 2:12.00 2:11.00 2:52.00 2:51.00 3:52.00 3:51.00
200米自由泳 3:59.00 3:57.00 4:39.00 4:37.00 5:59.00 5:57.00 7:59.00 7:57.00
400米自由泳 8:18.00 8:15.00 9:38.00 9:35.00 12:18.00 12:15.00 16:18.00 16:15.00
50米蛙泳    1:00.00 1:00.00 1:10.00 1:10.00 1:30.00 1:30.00 2:00.00 2:00.00
100米蛙泳   2:10.00 2:09.00 2:30.00 2:29.00 3:10.00 3:09.00 4:10.00 4:09.00
200米蛙泳   4:35.00 4:33.00 5:15.00 5:13.00 6:35.00 6:33.00 8:35.00 8:33.00
50米仰泳    59.00   59.00   1:09.00 1:09.00 1:29.00 1:29.00 1:59.00 1:59.00
50米蝶泳    1:00.00 1:00.00 1:10.00 1:10.00 1:30.00 1:30.00 2:00.00 2:00.00

儿童9--10岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  50.00   50.00   1:00.00 1:00.00 1:20.00 1:20.00 1:50.00 1:50.00
100米自由泳 1:50:00 1:49:00 2:10.00 2:09.00 2:50.00 2:49.00 3:50.00 3:49.00
200米自由泳 3:55.00 3:53.00 4:35.00 4:33.00 5:55.00 5:53.00 7:55.00 7:53.00
400米自由泳 8:10.00 8:07.00 9:30.00 9:27.00 12:10.00 12:07.00 16:10.00 16:07.00
50米蛙泳    59.00   59.00   1:09.00 1:09.00 1:29.00 1:29.00 1:59.00 1:59.00
100米蛙泳   2:08.00 2:07.00 2:28.00 2:27.00 3:08.00 3:07.00 4:08.00 4:07.00
200米蛙泳   4:31.00 4:29.00 5:11.00 5:09.00 6:31.00 6:29.00 8:31.00 8:29.00
50米仰泳    58.00   58.00   1:08.00 1:08.00 1:28.00 1:28.00 1:58.00 1:58.00
50米蝶泳    59.00   59.00   1:09.00 1:09.00 1:29.00 1:29.00 1:59.00 1:59.00

儿童11--12岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  47.50   47.50   57.50   57.50   1:17.50 1:17.50 1:47.50 1:47.50
100米自由泳 1:45.00 1:44.00 2:05.00 2:04.00 2:45.00 2:44.00 3:45.00 3:44.00
200米自由泳 3:45.00 3:43.00 4:25.00 4:23.00 5:45.00 5:43.00 7:45.00 7:43.00
400米自由泳 7:50.00 7:47.00 9:10.00 9:07.00 11:50.00 11:47.00 15:50.00 15:47.00
50米蛙泳    56.50   56.50   1:06.50 1:06.50 1:26.50 1:26.50 1:56.50 1:56.50
100米蛙泳   2:03.00 2:02.00 2:23.00 2:22.00 3:03.00 3:02.00 4:03.00 4:02.00
200米蛙泳   4:21.00 4:19.00 5:01.00 4:59.00 6:21.00 6:19.00 8:21.00 8:19.00
50米仰泳    55.00   55.00   1:05.00 1:05.00 1:25.00 1:25.00 1:55.00 1:55.00
50米蝶泳    56.00   56.00   1:06.00 1:06.00 1:26.00 1:26.00 1:56.00 1:56.00

男子13--15岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  43.00   43.00   53.00   53.00   1:13.00 1:13.00 1:43.00 1:43.00
100米自由泳 1:36.00 1:35.00 1:56.00 1:55.00 2:36.00 2:35.00 3:36.00 3:35.00
200米自由泳 3:27.00 3:25.00 4:07.00 4:05.00 5:27.00 5:25.00 7:27.00 7:25.00
400米自由泳 7:14.00 7:11.00 8:34.00 8:31.00 11:14.00 11:11.00 15:14.00 15:11.00
50米蛙泳    52.00   52.00   1:02.00 1:02.00 1:22.00 1:22.00 1:52.00 1:52.00
100米蛙泳   1:54.00 1:53.00 2:14.00 2:13.00 2:54.00 2:53.00 3:54.00 3:53.00
200米蛙泳   4:03.00 4:01.00 4:33.00 4:31.00 6:03.00 6:01.00 8:03.00 8:00.00
50米仰泳    51.00   51.00   1:01.00 1:01.00 1:21.00 1:21.00 1:51.00 1:51.00
50米蝶泳    50.00   50.00   1:00.00 1:00.00 1:20.00 1:20.00 1:50.00 1:50.00

男子16--18岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  39.50   39.50   49.50   49.50   1:09.50 1:09.50 1:39.50 1:39.50
100米自由泳 1:29.00 1:28.00 1:49.00 1:48.00 2:29.00 2:28.00 3:29.00 3:28.00
200米自由泳 3:13.00 3:11.00 3:53.00 3:51.00 5:13.00 5:11.00 7:13.00 7:11.00
400米自由泳 6:46.00 6:43.00 8:06.00 8:03.00 10:46.00 10:43.00 14:46.00 14:43.00
50米蛙泳    48.00   48.00   58.00   58.00   1:18.00 1:18.00 1:48.00 1:48.00
100米蛙泳   1:46.00 1:45.00 2:06.00 2:05.00 2:46.00 2:45.00 3:46.00 3:45.00
200米蛙泳   3:47.00 3:45.00 4:27.00 4:25.00 5:47.00 5:45.00 7:47.00 7:45.00
50米仰泳    47.00 47.00 57.00 57.00 1:17.00 1:17.00 1:47.00 1:47.00
50米蝶泳    46.00 46.00 56.00 56.00 1:16.00 1:16.00 1:46.00 1:46.00

男子19--24岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  35.00   35.00   37.00   37.00   40.00   40.00   45.00   45.00
100米自由泳 1:20.00 1:19.00 1:24.00 1:23.00 1:30.00 1:29.00 1:40.00 1:39.00
200米自由泳 2:55.00 2:53.00 3:03.00 3:01.00 3:15.00 3:13.00 3:35.00 3:33.00
400米自由泳 6:10.00 6:07.00 6:26.00 6:23.00 6:50.00 6:47.00 7:30.00 7:27.00
50米蛙泳    43.00   43.00   45.00   45.00   48.00   48.00   53.00   53.00
100米蛙泳   1:36.00 1:35.00 1:40.00 1:39.00 1:46.00 1:45.00 1:56.00 1:55.00
200米蛙泳   3:27.00 3:25.00 3:35.00 3:33.00 3:47.00 3:45.00 4:07.00 4:05.00
50米仰泳    42.00   42.00   44.00   44.00   47.00   47.00   52.00   52.00
50米蝶泳    41.00   41.00   43.00   43.00   46.00   46.00   51.00   51.00

男子19--24岁组
            五段            六段            七段            八段
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  53.00   53.00   1:03.00 1:03.00 1:18.00 1:18.00 1:38.00 1:38.00
100米自由泳 1:46.00 1:45.00 2:16.00 2:15.00 2:46.00 2:45.00 3:26.00 3:25.00
200米自由泳 3:47.00 3:45.00 4:47.00 4:45.00 5:47.00 5:45.00 7:07.00 7:05.00
400米自由泳 7:54.00 7:51.00 9:54.00 9:51.00 11:54.00 11:51.00 14:34.00 14:31.00
50米蛙泳    1:01.00 1:01.00 1:11.00 1:11.00 1:26.00 1:26.00 1:46.00 1:46.00
100米蛙泳   2:12.00 2:11.00 2:32.00 2:31.00 3:02.00 3:01.00 3:42.00 3:41.00
200米蛙泳   4:39.00 4:37.00 5:19.00 5:17.00 6:19.00 6:17.00 7:39.00 7:37.00
50米仰泳    1:00.00 1:00.00 1:10.00 1:10.00 1:25.00 1:25.00 1:45.00 1:45.00
50米蝶泳    59.00   59.00   1:09.00 1:09.00 1:24.00 1:24.00 1:44.00 1:44.00

男子25--34岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  37.00   37.00   39.00   39.00   42.00   42.00   47.00   47.00
100米自由泳 1:24.00 1:23.00 1:28.00 1:27.00 1:38.00 1:37.00 1:44.00 1:43.00
200米自由泳 3:03.00 3:01.00 3:11.00 3:09.00 3:31.00 3:29.00 3:43.00 3:41.00
400米自由泳 6:26.00 6:23.00 6:42.00 6:39.00 7:22.00 7:19.00 7:46.00 7:43.00
50米蛙泳    46.00   46.00   48.00   48.00   51.00   51.00   56.00   56.00
100米蛙泳   1:42.00 1:41.00 1:46.00 1:45.00 1:52.00 1:51.00 2:02.00 2:01.00
200米蛙泳   3:39.00 3:37.00 3:47.00 3:45.00 3:59.00 3:57.00 4:19.00 4:17.00
50米仰泳    45.00   45.00   47.00   47.00   50.00   50.00   55.00   55.00
50米蝶泳    44.00   44.00   46.00   46.00   49.00   49.00   54.00   54.00

男子25--34岁组
  五段 六段 七段 八段
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  55.00   55.00   1:05.00 1:05.00 1:15.00 1:15.00 1:35.00 1:35.00
100米自由泳 2:00.00 1:59.00 2:20.00 2:19.00 2:40.00 2:39.00 3:20.00 3:19.00
200米自由泳 4:15.00 4:13.00 4:55.00 4:53.00 5:35.00 5:33.00 6:55.00 6:53.00
400米自由泳 8:50.00 8:47.00 10:10.00 10:07.00 11:30.00 11:27.00 14:10.00 14:07.00
50米蛙泳    1:04.00 1:04.00 1:14.00 1:14.00 1:29.00 1:29.00 1:49.00 1:49.00
100米蛙泳   2:18.00 2:17.00 2:38.00 2:37.00 3:08.00 3:07.00 3:48.00 3:47.00
200米蛙泳   4:51.00 4:49.00 5:31.00 5:29.00 6:31.00 6:29.00 7:51.00 7:49.00
50米仰泳    1:03.00 1:03.00 1:13.00 1:13.00 1:28.00 1:28.00 1:48.00 1:48.00
50米蝶泳    1:02.00 1:02.00 1:12.00 1:12.00 1:27.00 1:27.00 1:47.00 1:47.00

男子35--44岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  40.00   40.00   42.00   42.00   45.00   45.00   50.00   50.00
100米自由泳 1:30.00 1:29.00 1:34.00 1:33.00 1:40.00 1:39.00 1:50.00 1:49.00
200米自由泳 3:15.00 3:13.00 3:23.00 3:21.00 3:35.00 3:33.00 3:55.00 3:53.00
400米自由泳 6:50.00 6:47.00 7:06.00 7:03.00 7:30.00 7:27.00 8:10.00 8:07.00
50米蛙泳    48.50   48.50   50.50   50.50   53.50   53.50   58.50   58.50
100米蛙泳   1:47:00 1:46:00 1:51.00 1:50.00 1:57.00 1:56.00 2:07.00 2:06.00
200米蛙泳   3:49:00 3:47:00 3:57.00 3:55.00 4:14.00 4:12.00 4:29.00 4:27.00
50米仰泳    47.00   47.00   49.00   49.00   52.00   52.00   57.00   57.00
50米蝶泳    46.00   46.00   48.00   48.00   51.00   51.00   56.00   56.00

男子35--44岁组
            五段            六段            七段            八段
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  58.00   58.00   1:08.00 1:08.00 1:23.00 1:23.00 1:43.00 1:43.00
100米自由泳 2:06.00 2:05.00 2:26.00 2:25.00 2:56.00 2:55.00 3:36.00 3:35.00
200米自由泳 4:27.00 4:25.00 5:07.00 5:05.00 6:07.00 6:05.00 7:27.00 7:25.00
400米自由泳 9:14.00 9:11.00 10:34.00 10:31.00 12:34.00 12:31.00 15:18.00 15:15.00
50米蛙泳    1:06.50 1:06.50 1:16.50 1:16.50 1:31.50 1:31.50 1:51.50 1:51.50
100米蛙泳   2:23.00 2:22.00 2:43.00 2:42.00 3:13.00 3:12.00 3:53.00 3:52.00
200米蛙泳   5:01.00 4:59.00 5:41.00 5:39.00 6:41.00 6:39.00 8:01.00 7:59.00
50米仰泳    1:05.00 1:05.00 1:15.00 1:15.00 1:30.00 1:30.00 1:50.00 1:50.00
50米蝶泳    1:04.00 1:04.00 1:14.00 1:14.00 1:29.00 1:29.00 1:49.00 1:49.00

男子45--54岁组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  43.00   43.00   45.00   45.00   48.00   48.00   53.00   53.00
100米自由泳 1:36:00 1:35:00 1:40:00 1:39:00 1:46.00 1:45.00 1:56.00 1:55.00
200米自由泳 3:27.00 3:25.00 3:35.00 3:33.00 3:47.00 3:45.00 4:07.00 4:05.00
400米自由泳 7:14.00 7:11.00 7:30.00 7:27.00 7:54.00 7:51.00 8:34.00 8:31.00
50米蛙泳    51.00   51.00   53.00   53.00   56.00   56.00   1:01.00 1:01.00
100米蛙泳   1:52.00 1:51.00 1:56.00 1:55.00 2:02.00 2:01.00 2:12.00 2:11.00
200米蛙泳   3:59.00 3:57.00 4:07.00 4:05.00 4:19.00 4:17.00 4:39.00 4:37.00
50米仰泳    50.00   50.00   52.00   52.00   55.00   55.00   1:00.00 1:00.00
50米蝶泳    49.00   49.00   51.00   51.00   54.00   54.00   59.00   59.00

男子45--54岁组
            五段            六段            七段            八段
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  1:01.00 1:01.00 1:11.00 1:11.00 1:26.00 1:26.00 1:46.00 1:46.00
100米自由泳 2:12.00 2:11.00 2:32.00 2:31.00 3:02.00 3:01.00 3:42.00 3:41.00
200米自由泳 4:39.00 4:37.00 5:19.00 5:17.00 6:19.00 6:17.00 7:39.00 7:37.00
400米自由泳 9:38.00 9:35.00 10:48.00 10:45.00 12:58.00 12:55.00 15:38.00 15:32.00
50米蛙泳    1:09.00 1:09.00 1:19.00 1:18.00 1:34.00 1:34.00 1:54.00 1:54.00
100米蛙泳   2:28.00 2:27.00 2:48.00 2:46.00 3:18.00 3:17.00 3:58.00 3:57.00
200米蛙泳   5:11.00 5:09.00 5:49.00 5:47.00 6:51.00 6:47.00 8:11.00 8:09.00
50米仰泳    1:08.00 1:08.00 1:18.00 1:18.00 1:33.00 1:33.00 1:53.00 1:53.00
50米蝶泳    1:07.00 1:07.00 1:17.00 1:17.00 1:32.00 1:32.00 1:52.00 1:52.00

男女55岁以上组
            一段 飞鱼       二段 鲸鱼       三段 海豚       四段 海豹
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  56.00   56.00   58.00   58.00   1:01.00 1:01.00 1:06.00 1:06.00
100米自由泳 2:02.00 2:01.00 2:06.00 2:05.00 2:12.00 2:11.00 2:22.00 2:21.00
200米自由泳 4:19.00 4:17.00 4:27.00 4:25.00 4:39.00 4:37.00 4:59.00 4:57.00
400米自由泳 8:58.00 8:55.00 9:14.00 9:11.00 9:38.00 9:35.00 10:18.00 10:15.00
50米蛙泳    1:03.00 1:03.00 1:05.00 1:05.00 1:08.00 1:08.00 1:13.00 1:13.00
100米蛙泳   2:16.00 2:15.00 2:20.00 2:19.00 2:26.00 2:25.00 2:36.00 2:35.00
200米蛙泳   4:47.00 4:45.00 4:55.00 4:53.00 5:07.00 5:05.00 5:27.00 5:25.00
50米仰泳    1:02.00 1:02.00 1:04.00 1:04.00 1:07.00 1:07.00 1:12.00 1:12.00
50米蝶泳    1:03.00 1:03.00 1:05.00 1:05.00 1:08.00 1:08.00 1:13.00 1:13.00

男女55岁以上组
            五段            六段            七段            八段
            50米池  25米池  50米池  25米池  50米池  25米池  50米池  25米池
50米自由泳  1:14.00 1:14.00 1:24.00 1:24.00 1:39.00 1:39.00 1:59.00 1:59.00
100米自由泳 2:38.00 2:37.00 2:58.00 2:57.00 3:28.00 3:27.00 4:08.00 4:07.00
200米自由泳 5:31.00 5:29.00 6:11.00 6:09.00 7:11.00 7:09.00 8:31.00 8:29.00
400米自由泳 11:22.00 11:19.00 12:42.00 12:39.00 14:42.00 14:39.00 17:22.00 17:19.00
50米蛙泳    1:21.00 1:21.00 1:31.00 1:31.00 1:46.00 1:46.00 2:06.00 2:06.00
100米蛙泳   2:52.00 2:51.00 3:12.00 3:11.00 3:42.00 3:41.00 4:22.00 4:21.00
200米蛙泳   5:59.00 5:57.00 6:39.00 6:37.00 7:39.00 7:37.00 8:59.00 8:57.00
50米仰泳    1:20.00 1:20.00 1:30.00 1:30.00 1:45.00 1:45.00 2:05.00 2:05.00
50米蝶泳    1:21.00 1:21.00 1:31.00 1:31.00 1:46.00 1:46.00 2:06.00 2:06.00

下载一个WGET.exe软件，然后从运行批处理文件：

swimdown.bat:

wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_01.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_02.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_03.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_04.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_05.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_06.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_07.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_08.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_09.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_10.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_11.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_12.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_13.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_14.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_15.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_16.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_17.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_18.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_19.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_20.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_21.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_22.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_23.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_24.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_25.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_26.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_27.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_28.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_29.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_30.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_31.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_32.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_33.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_34.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_35.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_36.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_37.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_38.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_39.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_40.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_41.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_42.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_43.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_44.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_45.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_46.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_47.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_48.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_49.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_50.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_51.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_52.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_53.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_54.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_55.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_56.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_57.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_58.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_59.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/benko/benko_60.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_01.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_02.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_03.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_04.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_05.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_06.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_07.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_08.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_09.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_10.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_11.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_12.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_13.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_14.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_15.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_16.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_17.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_18.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_19.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_20.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_21.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_22.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_23.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_24.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/breast/moses/moses_25.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_01.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_02.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_03.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_04.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_05.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_06.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_07.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_08.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_09.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_10.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_11.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_12.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_13.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_14.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_15.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_16.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_17.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_18.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_19.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_20.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_21.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_22.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_23.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_24.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_25.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_26.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_27.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_28.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_29.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_30.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_31.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_32.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_33.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_34.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_35.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_36.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_37.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_38.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_39.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_40.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_41.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_42.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_43.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_44.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_45.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/fly/phelps/phelps_46.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/001.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/002.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/003.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/004.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/005.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/006.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/007.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/008.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/009.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/010.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/011.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/012.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/013.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/014.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/015.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/016.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/017.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/018.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/019.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/020.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/021.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/022.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/023.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/024.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/025.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/026.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/027.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/028.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/029.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/030.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/031.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/032.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/033.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/034.swf
wget http://www_daodaodao_com/swim/liyuzhe0869/free/thorpe/035.swf

坚持游了半年了，希望以后一直坚持下去
从小在乡下，泡水泡到自然浮　现在刚开始学些正规些的蛙爬动作，仰蝶还不会。

怎样才能让身子骨保持柔软呀？
是不是硬了就不能再蝶泳了？

原文由 nikkor 发表灰尝有价值

哑巴建议不错，这个口开得好。

没有机会进行系统专业的学习，平时看看游泳教材光碟，也算是一种学习吧。
一点个人体会，感觉学游泳一定要找专业游泳队的学，那种游泳馆办的学习班如果教练没有从事过专业训练的话最好不要学，否则动作一旦定型改起来很费劲，再加上现在身子骨头硬了，柔韧性不行了，辅助练习也一定要重视。

推荐一个比较专业的游泳论坛给大家：
http://www_51swim_com/mybbs/

说得对，我自已也有这感觉，这几天正在纠正动作，偶尔看到一两个游泳队的下水，那轻松舒展的姿势看着也是享受啊！
我现在最难的是知道自已的毛病，改起来却事倍功半

支持楼下的朋友，本来自己也想亮亮骚。
可翻了半天，楞没找到我游泳时自拍照。

哇!贴主原来好帅哦!丁力!嗯,就是丁力.

蝶泳的确主要靠腰力。。。当然视觉效果是一流。

老泡菜都看过《大西洋底来的人》里面的麦克的游法，后肢有点类似，先感觉麦克式不用双臂压水，就是没法换气。不过可以感受蝶泳的协调....双腿并拢，从腰-臀－大腿－小腿－踝－脚尖－－－－谐调的话脚尖可以感觉水的流动。

游泳只要动作协调，和走路是没有任何区别的。
自由泳如果不发力游，三下换一口，可左右换也可单左单右。只要换气换的好，好几十圈是一点不费劲的。

我还是最喜欢用我自创的一个泳姿，舒展度很好的上半身采用蛙泳姿势，头部出水时下半身采用蝶泳压水。这个姿势及其舒服，既有速度又不像蝶泳那样急腔，速度介于自由泳和蛙泳之间。旁边看的人称之为“海豚式”  估计是因为蝶泳后肢压水不起水花成漩涡状下转的缘故吧，这个泳姿感觉像鱼一样，实在太好了！

建议纳入奥运会比赛项目！罗格先生快来无忌溜达溜达吧...