The correct advice — for breathing — is:
1) Maintain a continuous flow of air intoand out of your lungs.
2) Begin exhaling, in an unforced way, assoon as you finish inhaling. (This can be from both mouth and nose.) The rateof exhale will increase naturally as your tempo and/or exertion do.
3) Then exhale forcefully just as yourmouth reaches the surface.
—-Terry
呼吸的正確建議：
1）保持持續的吸氣和呼氣，不憋氣
2）在吸氣後，自然地吐氣，鼻子和嘴巴同步，隨著速度的提高而增加呼吸頻率
3）在嘴巴靠近水面時用力吐氣
Balance, relaxation, alignment andstreamlining are the Focal Points I would recommend to anyone aiming tocomplete their first continuous pool mile.
-特里
平衡，放鬆，直體，流線型這是想在泳池裡游一英里需要注意的方面。
Any more than a fraction of an inch wastesenergy (the arm weighs 10x as much when lifted from the water, than it weighsIN the water) and contributes to downward pressure on other body parts.
回臂的時候，指尖高於水面超過一英寸都是在浪費能量，因為手臂在空氣中的重量比在水裡重10倍，而且過高的移臂會增加對身體其它部分向下的壓力
For recreational swimmers i.e. not opympians,the most important thing is to keep their body balanced (prevent the legs fromsinking). TI head coach Terry Laughlin found up years ago that if you sliceyour hand deep, your legs won’t sink (head position is also crucial). We teachplacing the hand deeper to eliminate drag and enable the swimmers to swimthrough the smallest possible hole.
對業餘選手來說，最重要的事是保持平衡，不讓腿下沉。特里很多年前發現，如果你的手入水深的話，你的腿就不會下沉（頭部位置同樣非常重要）。我們教學員手的入水要深，這樣能讓他們從最小的洞里穿過。
—以色列教練Gadi
If the amount of time people are spendingthinking about what happens under the body were instead devoted to balance,active streamlining, WIDE TRACKS in the spearing…I think people woudl bemaking much faster progress.
如果人們把花在思考如何划水的時間花在如何保持平衡，動態流線型，入水的寬軌上，那麼他們的進步會快的多（意思不需要特別考慮划水的動作，那是自然產生的）
—- coach suzane
wide tracks” is meant only to therecovery and entry phase, NOT the stroke phase.
寬軌是指你的移臂和入水階段，而不是你的划水階段（划水不是保持寬軌，相反你的手可能會經過你身體的正下方）
I’d also suggest there are two differentlearning processes we should employ in a complementary manner
Technical – Based on specific and detailedaspects of skill or mechanics. You do this with drills or focal points.
Art – Based on striving for grace, beauty,harmony and flow. You do this with visualization and tuning into sensations youget from the water, that tell you whether you’re working WITH or AGAINST.
–Terry
有兩種互補的學習方式：
技術型：基於每一個動作的細節，通過練習和關鍵點來完成
藝術型：努力達到優雅、和諧、流暢，通過視覺和身體對水的感覺來學習，讓感覺告訴你什麼是對的什麼是錯的
the “pull” is nothing withoutbody rotation。
-Suzanne Atkinson, MD
沒有身體轉動的划水等於零。
Anchor, then rotate is always my mantra
-Suzanne Atkinson, MD
錨定（手），然後再轉動（身體），這就是我的秘訣
It’s true that shoulder rotation alone willprovide much of the drag-avoidance we look for. But without hip rotation too,there will be a degree of tension and torque in the midsection that, over time,will tire a swimmer more quickly.
-Terry Laughlin
Head Coach & Chief Executive Optimist
光轉動肩膀能夠滿足減少阻力的大部分要求，但是如果不轉動胯部，那麼軀幹中部就會有壓力和扭矩，隨著時間的推移，容易產生疲勞
Hip rotation also is critical as the’engine’ for the 2BK, which in turn gives back power to the stroke.
-Terry Laughlin
胯部轉動同樣是二次腿的引擎，而二次腿反過來又為划水提供能量
a hip-driven stroke is unquestionably the mosteconomical and sustainable way to swim any middle or long distance, anadvantage that becomes even more significant in open water
-Terry Laughlin
髖部驅動的划水無疑是中距離和長距離游泳中最經濟最持久的方法，特別是在公開水域中尤為明顯
I personally observed Popov practicing fora total of 5 to 6 hours in 1998 while he was in the US for the Goodwill Games.He swam perhaps 18,000m during that time. Every stroke I saw him take — atpractice, not racing, conditions – was impeccably front-quadrant – as we usedto say at the time. He began every stroke with a profoundly patient – as we saynow – lead hand.
-Terry Laughlin
我親眼見過波波夫的訓練，他在5-6個小時里遊了大概18000m，練習中的每一次划水都是完美的前交叉。他在開始每一次划水前都有一隻耐心的手在前方。
There’s a kind of bias that 2-beat kicksproduce less speed than 6-beats, because people think the propulsion iscontinuous with a 6-beat vs intermittent in the 2-beat. This is only true ifyou’re swimming 100 meters or less. For any greater distance, the 2-beat ismore efficacious.
-Terry Laughlin
有種偏見認為2次腿比6次腿慢，因為6次腿是連續產生動力而2次腿是間斷的。對於不大於100m距離的比賽，這種說法是正確的。但要是更遠的距離，二次腿來得更有效地多。
ONe of hte things the speed suits did washelp the swimmers maintain posture, in spite of fatigue…drag reduction, notfrom friction, but from form.
Now that the speed suits are no longerallowed, top level swim coaches have been focusing much, much more on corestrength and maintaining firm body posture at the end of a race…not onpulling harder.
-Suzanne Atkinson, MD
鯊魚皮泳衣的一大作用就是能讓選手在疲勞的狀態下仍能保持身體姿勢，從而減少阻力，而不僅僅是減少摩擦力。
現在不讓用了，頂尖教練於是把注意力更多地放在核心力量和如何在比賽的末尾仍能很好的保持身體姿勢，而不是如何劃得更有力。
Always try to create as few waves aspossible at any given exertion level.
-Suzanne Atkinson, MD
再努力地游泳也要盡量保持最小的波浪。
If you cannot swim freestyle with similarease, and for similar distance, as breaststroke, it』s almost certainly becauseyou』ve not yet truly mastered Balance.
如果你不能像蛙泳那樣輕鬆，游那麼長的距離，幾乎可以肯定是因為你沒有完全學會身體平衡。
When I focus on Balance, I』m looking tofeel a floating-weightless-cushioned-supported sensation in
-hands and arms as they extend
-head – at all times, especially as I rollto breathe
-torso – including under the armpit and latas I extend in free and roll to breathe.
-legs
當我專註於平衡時，我會給身體的以下部位去尋找一種無重力漂浮，墊子支撐的感覺：
-伸展的手和手臂
-頭部，任何時候，特別是轉動呼吸時
-脊柱，包括腋下和背闊肌，當我轉動呼吸時
-腿部
Learning to swim is more about brain workthan muscle firing, so when you』re learning, the result is brain-based.
學游泳更多的是頭腦的工作而不是肌肉的運動，因此當你學習時，你的成果是在你的頭腦中。
45 Degree Hands
From shoulder to fingertips, the arm isslightly hood-shaped rather than arrow-straight. And with muscles relaxed toavoid stiffness, the hook is soft.
For the last couple of years this has beenone of my Top 3 focal points.
—Terry
45度的手（深度斜插入水）
從肩膀到指尖，手臂形成一個罩狀結構而不是箭頭直線，伴隨著肌肉的放鬆，這是一個柔軟的彎鉤。
這是我最近這幾年最總要的三個關注點之一。
1) Hang the Head. Release your head untilit feels weightless (i.e. supported by the water) rather than activate muscleto hold it – or put it – in position. I find I sometimes use this reminder tocorrect a tendency to push the head down, or bury it, not just to stop holdingit up.
2) Hang the Hand. Relax the hand, ratherthan stiffen or tense it – on entry, catch and pull/push.
—Terry
1）懸掛你的頭。放鬆你的頭部，直到你完全感受不到它的重量，也就是說完全靠水來支撐，而不是靠肌肉來支撐或維持位置。我發現我有時候用它來提醒自己不要刻意下壓頭部，而不僅僅是不要抬頭。
2）懸掛你的手臂。放鬆你的手臂，而不是繃緊，在入水，抓水，拉水，推水的任何時候
‘If you see air before you’re getting it,you’re out of alignment
如果你在吸到空氣之前看到它，那麼你已經失去了平衡
The head shouldn’t follow the body, or leadthe body- it should be part of the body. In skating, the body takes the head toair, and when people take the shortcut of just lifting the head, they wonderwhy it seems to sink them
—-Coach Dave
（呼吸時）頭部不應該跟隨身體，或引導身體，它應該是身體的一部分。在滑行中，身體帶動頭部來呼吸，如果你走捷徑直接抬頭呼吸的話，你的身體就會下沉。
Balance means 『in harmony with the water.
平衡意味著和水和諧相處。
If you are tire while running, you canalways walk. Balance gives swimmers a 『walking option.
如果你在跑步時累了，可以慢走，平衡給你「在水裡走路」的選擇。
Effective Propulsion in the TI Method meansto direct 『available』 forces, rather than generating muscular forces. Gravityand body mass are a 『free』 source of power, which can minimize reliance onmuscular force. You then convert Force (horsepower) into Locomotion byconcentrating on holding water, rather than moving water back.
在TI中，有效地推進力是指引導可利用的力量，而不是靠肌肉來產生力量。重力和身體的質量都是免費的能源，能減少我們對肌肉力量的依靠。靠抓住水，而不是往後推水，你可以把力量轉換為牽引力。
if you addressBalance first, then Streamlining, then Propulsion, you minimize the potentialfor frustration or confusion and maximize the potential for clarity andsuccess.
如果你把平衡放在第一位，然後流線型，最後推進力，你就會減少失望和迷茫，增加成功的希望。
Though the brainmakes up just 2 percent of the body』s weight, it consumes 20 percent of its energy. While moving on land some 50 percentof the brain』s energy consumption goes to managing balance. But when the brain sensesimbalance (and particularly when it thinks you』re sinking) over 90 percent of its energy isconsumed with trying to fix that.
雖然大腦只佔你體重的2%，但卻會消耗你20%的能量。在陸地行走的時候，50%的大腦能量用於控制平衡。如果大腦感覺你失去平衡（特別是認為你在下沉時），那將會消耗它90%的能量來試圖解決這個問題。
To learn eventhe simplest skill, the brain must sense that the body is supported and stable.
就是學習再小的技術，大腦也必須感覺到身體是被支撐的穩定的。
Breathing incrawl is the most exacting skill in all of swimming, with countlessopportunities for error or inefficiency
自由泳的呼吸是所有游泳技術中要求最嚴格的，你有無數犯錯和低效率的機會
Neverturn on a muscle unnecessarily. Never move a muscle without a clear benefit.Identifying unnecessary or counterproductive muscle tension should be one ofyour prime strategies for improving your endurance.
絕不使用沒有意義的肌肉，絕不沒有目的的運動任何一塊肌肉。認識到不需要的肌肉和降低效率的肌肉緊張是你提高耐力的第一要素。
rotation isintiated by gravity and an intentional weight shift. “fall” into thewater led by the swing arm. The kick is intiated with this same moment
身體的轉動是由重力和有目的的重心移動觸發的，被回臂引導沉入水裡，踢腿也是由相同的動作觸發。
let’s say’walking pace’ equals a HR of 100 bpm. At that HR, I could easily swim2:00/100m.
-Terry
如果游泳的「走路速度」（相當於在陸地上走路的辛苦程度）是心跳100下每分鐘的話，在這種情況下，我可以達到2:00/100m
Reducing SPL atthe same Tempo is one of the most exacting of all skills. I do it from time totime but it’s not easy, even for me. I don’t do it by pulling harder. Rather Ido it by increasing the whole-body power I apply to each stroke. And I do thatwith exceeding care.
-Terry
在相同划水頻率下要減少SPL，是要求最嚴格的技術之一。我經常練習，但這對我來說並不容易。我不是靠更用力地划水，而是靠增加划水時整個身體的力量，並且用極高的注意力。
When yourextended arm is slightly outside your shoulder line your shoulder range ofmotion is considerably greater than when it’s near the centerline.
當你入水的手臂稍微在肩膀延長線外時，你肩膀的活動範圍會比靠近中線是大得多。（手的入水應該有點外八字）
Move into stream line
–Tyler
移動成流線型
A really simpleway to swim faster without increasing your effort is to swim be long and tallin the water.
一個非常簡單的，讓你不需要付出更多努力就游得更快的方法，盡量讓自己在水裡變長
you need to putyour energy to anchor(neither pull nor catch nor hold in my feeling) yourleading hand when you spear another hand
–竹內
當你往前插另一隻手時，你需要把你的能量放在錨定前手上（不是抱水，不是抓水，根據我的感覺）
Shinji, how easydoes it feel when you’re swimming freestyle ?
I try not to answer these kinds of questions,because nobody believes me.
But my answer is “I do not feel easy. Ifeel connecting with the water”.
I always try to communicate with the water. Itis very honest and tells how it feels and what you do to it. Please do notlaugh at me.
提問：當你游自由泳的時候感覺多簡單呢？
竹內：我盡量不去回答這些問題，因為沒有人會相信我。但是我的答案是，我並不感到簡單，我只是感覺和水聯繫在一起。
我總是嘗試去和水溝通，它很誠實地告訴我它的感受和你對它做了什麼。請別笑話我
It is physicalas well as mental. I see what happens to the water every time I do something tothe water such as hand entry, hand spear, body roll, breathing and leg snap. Iuse my sensors to find reactions from the water. And I compare them with mystandards, which were acquired when I swim best. If there are gaps betweenthem, there must be some problems. Then I try to specify them and find causes.Then I fix them.
—竹內
游泳對我來說既需要身體的能量又需要精神的能量。每當我對水做什麼動作的時候，無論是手入水，前插，身體轉動，呼吸還是鞭腿，我都能體會到水的反應。我用我的感官來體會水的反應。然後和我的標準（最好的狀態下獲得的感受）進行對比，如果之間有差距，那麼一定出了問題。接下來就是試圖去找出問題，發現原因，然後解決它們。
When I snap myleft leg, I do it first then I extend my right arm. This action is supported bymy left hand’s anchor. When you watch my video, you will see my anchoring handmoves first. It is not pulling at the moment, but anchoring.
—竹內
當我鞭打左腿時，我是先打腿，再前伸右手，這個動作是靠我錨定的左手的支撐。當你看我的視頻時，你會發現我錨定的手先移動，這不是划水，而是在錨定。
Since I focus onentering my hands, I count the number of hand-entry instead of pulling.
—竹內
關於數劃數
因為我關注於手的入水，因此我數手的入水次數而不是划水次數
Quote:
Originally Posted by Jun
The highest elbow position of Coach Shinji (inthe front) comes in front of his shoulder, which I presume visualizes Terry’sadvice to “enter at the most forward point.”
My coach’s advice to do this is to add flexibleforward movement of your shoulder blade after you achieve the maximum high andforward elbow position by your shoulder muscles action.
Jun,
You are absolutely right. I use shoulder musclesuntil my elbows reach my shoulder line, then I stretch my shoulder blades tomove my arms forward.
Jun：竹內肘部的最高位置出現在肩膀的前方，就想特里所說的，在最前方入水。我的教練建議在達到最高肘部位置時，靠肩胛骨附近肌肉的柔韌性繼續前送手臂。
竹內：你說的完全沒錯，在我的肘部到達肩膀之前我用肩膀肌肉的力量，然後我伸展我的肩胛骨繼續前送手臂
When your wristenters the water, you will change the angle to horizontal. This is when anotherhand starts to anchor. The leading hand moves forward horizontally with bodyrotation, so the angle of the hand slants (from 3:00 to 3:30/3:45) as the bodyglides.
當你的手腕入水以後，你就要改變成水平的角度，這時另一隻手開始錨定。前手隨著身體的轉動前插，手的角度隨著滑行從3:00變到3:30/3:45
Keep feelinglike you enter too wide and too early, and you』ll know that you』re moving inthe right direction.
—Dave
讓你自己感覺入水太寬太早，那麼你就是在正確的道路上了
Whether aswimmer first learns maximum power delivery or minimum resistance doesn’tmatter. What matters is that both are learned.
–Louis
先學會最大化能量傳遞還是先學會最小化阻力並不重要，關鍵是兩者都要學習
let go of everypart of your body except the high side hip and the arm that’s about to spear.Don’t think about the feet or the currently extended arm. Use the high side hipto push the spearing arm forward
除了高側的髖部和即將入水的手臂，不用考慮身體的其它部分。不用考慮你的腿部和在前方的手臂。用高側的髖部來幫助前插手臂。
Anchor your handin the water in front of you and “leave it there” while you strokeyour body past it. You want ti visualize that your hand is not moving at all.The rest of the body will travel past it.
—CoachSuzanne
把你的手錨定在前面，留在那裡，讓你的身體超過它。你應該想像你的手根本沒有移動，是你身體的其它部分超過了它。
You need to havesupple and relaxed shoulders, elbows & wrist while still applying pressureint he water to hold your place in order to look as silky as terry and shinjido.
—CoachSuzanne
划水在感受到水壓力時，要保持肩膀，肘部，手腕柔軟放鬆，守住手臂的位置，這樣你才能和特里，竹內一樣飄逸。
1) Rotation
My regular tempo is now 1.10 (used to be 1.40).So my rotation gets smaller than before.
1）轉動
我的正常頻率現在是1.1，以前是1.4，因此我現在的轉動比以前要小
2) 2Bk
I would say this is my style. Since we haveshorter legs, snap kick is more efficient than scissors kick. This is how weteach 2BK in Japan.
2）二次腿
這是我的方式（回應對方的評論），因為日本人腿比較短，抖動式的打腿比剪刀式（特里）更有效。這是我們在日本教全浸的方式。
3) Shoulders andHips
Nice observation. I really focus to do as youobserve. And you are right. With using this technique and snapping legs, I cancreate a very sharp torque (same as pitching.) It is what we teach to getacceleration in Japan for graceful swimmers. For TI beginners, we teach”rolling like a log.”
3）肩膀和髖部
你觀察的很仔細（對方說他的肩膀轉動比髖部幅度要大），用這個技術和抖動腿，我能產生很好的扭矩。這是我們在日本傳授產生加速的方法。對全浸初學者來說，我們還是教授像圓木一樣肩部和髖部同步滾動。
4) Bow wave
I attached a photo. This wave is relativelysmall for me compare to normal ones.
4）造波（回應他高達25cm的波差）
以下是我的一張照片，這還是相對波差較小的一張。
I used to racebreaststroke, not freestyle. I only do open water swimming in very, very,v-e-r-y warm water like Guam. I try to swim faster, but not in a race.
22.50 minutes(SCM)/1500m is the target for thisyear to pass 1st grade of open water swimming test in Japan.
我以前是參加蛙泳的比賽，而不是自由泳。我只在水溫非常非常暖和的時候才進行公開水域的游泳。我試著游快一點，但沒想過參加比賽。今年的目標是通過日本公開水域的一級測試，標準是22.5分鐘/1500m
Quote:
Originally Posted by Alex-SG
What keeps his head afloat and stable when thatrecovery elbow is so high up?
Superman Glide drill worked for me. I engage mylower core then loosen joints carefully. Legs are “tuned.”
I also used to practice “stillzipper.” You just keep zipper (swing) skate position without kicking. Itis mainly for balance (fore-after, side to side.)
I regard TI swim as an art. So I practice TIswim in artistic way. It must be different from TI coaches who are triathletesor masters swimmers.
超人滑行的練習很有幫助。我讓我的軀幹的下半部分參與進來，然後小心地放鬆關節，腿部調整好（這段非常難翻，可能有點出入）。
我還用”靜止的拉鏈手「來練習，保持拉鏈手的滑行姿勢而不打腿。這主要用來練習平衡，手臂再前後移動，身體左右轉動。
我把全浸當做一項藝術，因此我是以藝術的方式來練習，這肯定和鐵人三項出身的全浸教練和職業游泳運動員出身的全浸教練不同。
In many cases,people can create the bow wave. There are some reasons why they can not utilizeit.
1) The timing: Too soon or too late to get themaximum height
2) Disturbed: uneven acceleration, tilted headposition and tilted spearing
3) The gap between the surface and mouth: Toomuch rotation
沒有辦法成功造波的原因：
1）時機：太早或者太遲達到最大波高
2）干擾：急劇的加速，傾斜的頭部位置和入水動作
3）過多的轉動：導致嘴部和水面之間產生空隙
Balance can be improved regardless of yourstrength or how you pull. The most important aspects for improved balance arerelaxation, comfort, alignment, head position, arm entry and extension, and theproper amount of rotation. All of these are independent of power and pull.
—–CoachBrian
平衡的提高和你的力量，你如何划水無關。提高平衡最重要的是放鬆，舒適，直線，頭部位置，手臂入水伸展，以及適當的轉動。所有這些都和力量，划水無關。
forward motionhelps keep your body horizontal in the water. so in some sense, moving at ahigher velocity means inertia and water supporting your body will mean yourfeet will be higher.
but in general, DEPENDING on velocity AS APRIMARY MEANS for balance is not a good idea.
CoachDavidShen
向前的運動會使你的身體保持水平，因此，從某種程度上來說，更快的速度意味著慣性，水對身體的支撐使你的腿部更高。
但是，總的來說，把速度當做維持平衡的首要工具並不是個好主意。
That is one ofthe reasons Terry advocates slow swimming. It makes balance more tenuous andrequires greater coordination and activation of the muscles required.
—-CoachBrian
這是特里提倡慢速游泳的原因之一。在慢速條件下，平衡變得更微妙，需要肌肉更好的協調性。
Inswimming, you ideally want to turn on only the muscles that are required tohold a position or move. And you want to fire those muscles only to the extentnecessary. If you train the muscles to achieve the optimal body positions andmotion using the least amount of energy for the desired pace, that’s relaxationand economy of movement.
—-CoachBrian
對游泳來說，理想狀態下是你只使用需要幫助你保持身體姿勢和前進的肌肉。而且你只希望這些肌肉達到足夠的力量就行了。如果你能訓練這些肌肉達到理想的身體姿勢和運動，而只用最少的能量，那就是放鬆和經濟的游泳。
another way ilike to express this is, what is the absolute minimal amount of energy you canexpend in order to maintain your streamlined body position. more than this andyou’re wasting energy. less than this and your body will lose its streamlineand flop around in the water.
CoachDavidShen
你需要搞清楚維持你身體流線型需要的最少能量是多少，超過了，你就是在浪費能量，少了，你的身體就會失去流線型，在水裡扭來扭去。
There is nobetter visual representation than Shinji’s viral video. This is the form Istrive to master myself.
竹內的精彩視頻是全浸最好的形象展示。他的泳姿是我自己一直努力學習的對象。
——特里
Imagine you havea loose slipper hanging on the end of your foot as you swim. 2BK should feelyou are “flicking” your foot to discard it.It’s a small, light andquick movement.
想像一下有一隻很松的拖鞋掛在你的腳上，二次腿就是要把這隻拖鞋抖掉。這是很小，很輕，很快的動作。
—-特里
learn to leaninto the stroke of the arm. this is a very subtle thing that coach shinjiteaches. there are drills for this. this does cause the hips to remain high.
—-coach David Chen
學會靠向划水臂，這種竹內教授的很微妙的東西，能讓你的髖部保持高位。
press the chest,or more accurately it is a point on your pec muscle just inside yourarm/shoulder joint. it’s not the armpit; we don’t rotate all the way to theside any more.
—-coach David Chen
讓水擠壓你的胸部，更準確的說是在你肩關節內側附近的胸大肌上的某個點。不是腋下，我們現在已經不再轉向側面了，只要足夠的轉動就可以了。
Terry has alwayssaid that if you spear deeper than horizontal, your arm ends up in a catch-edposition automatically which is great. For many people this works great.
—-coach David Chen
特里總是說，如果你手入水深的話，你的手臂會自動進入容易抓水的位置，這對很多人來說很有效。
he foundationskill of effortless and enjoyable swimming is Balance–or feeling 『weightless』in the water.
輕鬆享受的游泳的基礎是平衡，或者說水中的失重感。
—-特里
Weightless LazyArm. Feel your arm float forward as if cushioned. How slowly can you extend?Notice if fingers are tense or relaxed. Look for ane eliminate bubbles.
失重的懶惰手臂。感覺你的手入水是被水支撐的，試一試你可以多慢的速度前伸。注意你的手指是緊張的還是放鬆的，盡量減少泡泡。
—–特里
Swim SlightlyTaller Reach a bit farther than usual – as for something barely beyond reach.Don』t strain, but aim to extend reach by a couple of millimeters ornanoseconds.
游泳時讓自己稍微長一點。試著稍微夠得遠一點，好像有個東西差點夠不著。別過度拉伸，只是稍微伸長几毫米的感覺。
—-特里
When breathingto one side, every cycle, it』s hard to extend fully to a long, streamlinedposition. Breathing every 3 strokes allows 2 strokes of unimpeded extension.
只是一邊呼吸，你很難保持伸展的流線型。三下划水兩面呼吸則可以讓其中兩下划水不受干擾地伸展。
—–特里
Swim withoutkicking, and when you are able to develop and feel that whipping sensationconsistently, flick your foot on the pull side.
不打腿來游，當你能夠持續地感受到鞭打的感覺後，再在你划水側甩動你的腳掌。
Just Say No toKicking. Of all kinds.
對一切打腿練習說不。
—-特里
Don』t ChaseSpeed, Let Speed Come to You
別追求速度，讓速度來找你
Stretch. Focuson the leading hand and stretch it as far forward as you can. Feel the stretchin your shoulder and lats. The big secret here is that stretching will makeyour hips higher. Maybe not at the top of the water when you first start, butthey will be higher and get higher the more you focus on this stretch.
伸展。關注於前伸手臂的伸展，越遠越好。感受肩膀和背闊肌的拉伸。秘訣是伸展會讓你的髖部抬高。也許剛開始的時候不是在水面附近，但是你越關注於伸展，髖部就會抬得越高。
theconventional/traditional approach is to make things happen, the TI approach isto let things happen — not passively, but consciously aimed at sensing andchanneling natural forces, like gravity and momentum.
傳統的方式是如何努力去完成，而全浸的方式是讓結果自然發生—-不是被動的，而是通過有意識地關注和傳導自然的力量，如重力和動量
-特里
So I decided Ishould work on a “toe-flick” in my kick. That seemed to lead in theright direction. Last year I decided to focus on exerting more control wherethe kick – and rotation – are initiated . . . in my hips. I experimented with a”hip nudge” to see how little overt effort I could apply and stillfeel propulsive power from the weight shift.
This has been the most promising experiment ofall. When I combine hip nudge and toe flick, the challenge of doing less reallyforce me to find the most complete and seamless integration of all. And it’simproved my sense of lateral stability as well.
我決定把打腿練成「甩動腳趾」，這看起來是正確的方法。我更關注於控制打腿和轉動的發源地–髖部。我嘗試用輕推髖部的方法來檢驗如何用最小的能量的同時仍能感到重心轉移的推進力。
這被證明是最好的嘗試。當我綜合了髖部推動和抖動腳趾後，那種需要你用力最少的挑戰迫使我更好地整合我的身體。我的側平衡感覺也得到了加強
I spent severalmonth swimming quite gently, and in an exploratory fashion in the Endless Pool.My main focus was to sense the forces that trigger the kick and learn how tomake better use of them to somewhat reduce reliance on muscular forces.
My conclusionwas that my left leg drive was initiated by the upper right side of my torsomeeting the resistance of the water as my right hand entered. (And vice versa.)I spent weeks teaching myself to let that force do more of the work in theinitial part of the kick, and bring in the quad later and lighter.
我花了幾個月時間在無邊泳池裡訓練輕柔的游泳，我的主要關注點在感覺讓我打腿啟動的力，並學習如何更好地利用它，以此來減少對肌肉力量的依靠。
我的結論是，我的左腿打腿是由手入水時，右側處於高位的身體遇到水的阻力啟動的。我花了幾個星期來學習如何更好地利用這個力來啟動打腿，從而讓髖部更遲更輕地參與到打腿中。
Although theaction and motion of the 2BK is quite simple, it takes a significant amount ofbalance and body control.
雖然二次腿的模式很簡單，但是需要很好的平衡和身體控制。
Wide tracksfocal should stay with (above surf) recovery arm to forward extension. Thetrack the hand creates underwater is a long gentle curve which happens as aconsequence of correct timing
寬軌僅指水面上的移臂和前伸，水下的划水軌跡是一條長的柔和的曲線
just reaching tothe sides of (or hugging a) tree with recovery arm, and fwd anchoring armcannot slip inside the tree trunk – “hug a tree”.
（一棵大樹橫在身體前方），移臂就是去抱住樹榦，在前方錨定，好像要把手臂嵌入樹榦，擁抱這棵樹
the mostimportant swimming skill of all — the ability to notice, to become moreself-aware.
最重要的游泳技能—-注意的能力，要更好地感知自己。
–特里
Visualizationis a skill that improves with practice. The benefit of visualization is thatthe neural circuits that fire when you』re actually performing the action, alsofire when you visualize. The advantage of visualization is that you canmentally rehearse perfection.
想像自己的動作是一項隨著練習得到提高的技能。神經迴路在實際練習中會得到的鍛煉，通過想像自己的動作也能讓你的神經迴路得到鍛煉。想像的優勢是你能通過想像來練習完美動作的神經反應。
—-特里
翻譯來自全浸游泳大熊
