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一、游泳(两个8拍)预备:上身正直,两脚并拢,端坐在小板凳上,两手向前平举,掌心向下。1～2拍左臂不动,右臂向上自后经体侧绕到前面平举(见图一)。3～4拍右臂不动,左臂向上自后经体侧绕到前面平举。5～8拍同1～4拍。第二个8拍同第一个8拍。最后一拍转为打水的预备姿势。二、打水(两个8拍)预备:上体正直,两手扶着板凳两侧,两腿并拢前伸于凳前,脚背绷直。1～8拍两腿伸直,两脚离地,脚背绷直,左右脚一拍上一拍下交替模仿打水动作(见图二)。第二个8拍同第一个8拍。最后一拍转成划船的预备姿势。三、划船(两个8拍)
First, swimming (two 8 shots) Preparation: upper body integrity, feet close together, sitting on a small bench, his hands flat forward, palm down. 1 ~ 2 shoot left arm does not move, right arm up after the body side to the front of the flat (see Figure 1). 3 ~ 4 beat his right arm does not move, his left arm up after the body side to the front of the flat. 5 ~ 8 beat with 1 ~ 4 beat. The second 8 shots are the same as the first 8 shots. The last shot into a preparatory posturing water. Second, water (two 8 shots) Preparation: upper body upright, his hands on both sides of the bench, legs stretched close to the front of the bench, instep Bengzhi. 1 to 8 Take his legs straight, feet off the ground, instep Bengzhi, left and right feet on a beat under the imitation of alternating water action (see Figure 2). The second 8 shots are the same as the first 8 shots. The last shot into a rowing preparatory position. Third, rowing (two 8 beat)