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
呼吸的正确建议：
1）保持持续的吸气和呼气，不憋气
2）在吸气后，自然地吐气，鼻子和嘴巴同步，随着速度的提高而增加呼吸频率
3）在嘴巴靠近水面时用力吐气
Balance, relaxation, alignment andstreamlining are the Focal Points I would recommend to anyone aiming tocomplete their first continuous pool mile.
-特里
平衡，放松，直体，流线型这是想在泳池里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.
回臂的时候，指尖高于水面超过一英寸都是在浪费能量，因为手臂在空气中的重量比在水里重10倍，而且过高的移臂会增加对身体其它部分向下的压力
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.
对业余选手来说，最重要的事是保持平衡，不让腿下沉。特里很多年前发现，如果你的手入水深的话，你的腿就不会下沉（头部位置同样非常重要）。我们教学员手的入水要深，这样能让他们从最小的洞里穿过。
—以色列教练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.
如果人们把花在思考如何划水的时间花在如何保持平衡，动态流线型，入水的宽轨上，那么他们的进步会快的多（意思不需要特别考虑划水的动作，那是自然产生的）
—- coach suzane
wide tracks” is meant only to therecovery and entry phase, NOT the stroke phase.
宽轨是指你的移臂和入水阶段，而不是你的划水阶段（划水不是保持宽轨，相反你的手可能会经过你身体的正下方）
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
有两种互补的学习方式：
技术型：基于每一个动作的细节，通过练习和关键点来完成
艺术型：努力达到优雅、和谐、流畅，通过视觉和身体对水的感觉来学习，让感觉告诉你什么是对的什么是错的
the “pull” is nothing withoutbody rotation。
-Suzanne Atkinson, MD
没有身体转动的划水等于零。
Anchor, then rotate is always my mantra
-Suzanne Atkinson, MD
锚定（手），然后再转动（身体），这就是我的秘诀
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
光转动肩膀能够满足减少阻力的大部分要求，但是如果不转动胯部，那么躯干中部就会有压力和扭矩，随着时间的推移，容易产生疲劳
Hip rotation also is critical as the’engine’ for the 2BK, which in turn gives back power to the stroke.
-Terry Laughlin
胯部转动同样是二次腿的引擎，而二次腿反过来又为划水提供能量
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
髋部驱动的划水无疑是中距离和长距离游泳中最经济最持久的方法，特别是在公开水域中尤为明显
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
我亲眼见过波波夫的训练，他在5-6个小时里游了大概18000m，练习中的每一次划水都是完美的前交叉。他在开始每一次划水前都有一只耐心的手在前方。
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
有种偏见认为2次腿比6次腿慢，因为6次腿是连续产生动力而2次腿是间断的。对于不大于100m距离的比赛，这种说法是正确的。但要是更远的距离，二次腿来得更有效地多。
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
鲨鱼皮泳衣的一大作用就是能让选手在疲劳的状态下仍能保持身体姿势，从而减少阻力，而不仅仅是减少摩擦力。
现在不让用了，顶尖教练于是把注意力更多地放在核心力量和如何在比赛的末尾仍能很好的保持身体姿势，而不是如何划得更有力。
Always try to create as few waves aspossible at any given exertion level.
-Suzanne Atkinson, MD
再努力地游泳也要尽量保持最小的波浪。
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样轻松，游那么长的距离，几乎可以肯定是因为你没有完全学会身体平衡。
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
当我专注于平衡时，我会给身体的以下部位去寻找一种无重力漂浮，垫子支撑的感觉：
-伸展的手和手臂
-头部，任何时候，特别是转动呼吸时
-脊柱，包括腋下和背阔肌，当我转动呼吸时
-腿部
Learning to swim is more about brain workthan muscle firing, so when you’re learning, the result is brain-based.
学游泳更多的是头脑的工作而不是肌肉的运动，因此当你学习时，你的成果是在你的头脑中。
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）
从肩膀到指尖，手臂形成一个罩状结构而不是箭头直线，伴随着肌肉的放松，这是一个柔软的弯钩。
这是我最近这几年最总要的三个关注点之一。
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）悬挂你的头。放松你的头部，直到你完全感受不到它的重量，也就是说完全靠水来支撑，而不是靠肌肉来支撑或维持位置。我发现我有时候用它来提醒自己不要刻意下压头部，而不仅仅是不要抬头。
2）悬挂你的手臂。放松你的手臂，而不是绷紧，在入水，抓水，拉水，推水的任何时候
‘If you see air before you’re getting it,you’re out of alignment
如果你在吸到空气之前看到它，那么你已经失去了平衡
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
（呼吸时）头部不应该跟随身体，或引导身体，它应该是身体的一部分。在滑行中，身体带动头部来呼吸，如果你走捷径直接抬头呼吸的话，你的身体就会下沉。
Balance means ‘in harmony with the water.
平衡意味着和水和谐相处。
If you are tire while running, you canalways walk. Balance gives swimmers a ‘walking option.
如果你在跑步时累了，可以慢走，平衡给你“在水里走路”的选择。
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，有效地推进力是指引导可利用的力量，而不是靠肌肉来产生力量。重力和身体的质量都是免费的能源，能减少我们对肌肉力量的依靠。靠抓住水，而不是往后推水，你可以把力量转换为牵引力。
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，然后流线型，最后推进力，你就会减少失望和迷茫，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.
虽然大脑只占你体重的2%，但却会消耗你20%的能量。在陆地行走的时候，50%的大脑能量用于控制平衡。如果大脑感觉你失去平衡（特别是认为你在下沉时），那将会消耗它90%的能量来试图解决这个问题。
To learn eventhe simplest skill, the brain must sense that the body is supported and stable.
就是学习再小的技术，大脑也必须感觉到身体是被支撑的稳定的。
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术中要求最严格的，你有无数犯错和低效率的机会
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.
绝不使用没有意义的肌肉，绝不没有目的的运动任何一块肌肉。认识到不需要的肌肉和降低效率的肌肉紧张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
身体的转动是由重力和有目的的重心移动触发的，被回臂引导沉入水里，踢腿也是由相同的动作触发。
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”（相当于在陆地上走路的辛苦程度）是心跳100下每分钟的话，在这种情况下，我可以达到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
在相同划水频率下要减少SPL，是要求最严格的技术之一。我经常练习，但这对我来说并不容易。我不是靠更用力地划水，而是靠增加划水时整个身体的力量，并且用极高的注意力。
When yourextended arm is slightly outside your shoulder line your shoulder range ofmotion is considerably greater than when it’s near the centerline.
当你入水的手臂稍微在肩膀延长线外时，你肩膀的活动范围会比靠近中线是大得多。（手的入水应该有点外八字）
Move into stream line
–Tyler
移动成流线型
A really simpleway to swim faster without increasing your effort is to swim be long and tallin the water.
一个非常简单的，让你不需要付出更多努力就游得更快的方法，尽量让自己在水里变长
you need to putyour energy to anchor(neither pull nor catch nor hold in my feeling) yourleading hand when you spear another hand
–竹内
当你往前插另一只手时，你需要把你的能量放在锚定前手上（不是抱水，不是抓水，根据我的感觉）
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.
提问：当你游自由泳的时候感觉多简单呢？
竹内：我尽量不去回答这些问题，因为没有人会相信我。但是我的答案是，我并不感到简单，我只是感觉和水联系在一起。
我总是尝试去和水沟通，它很诚实地告诉我它的感受和你对它做了什么。请别笑话我
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.
—竹内
游泳对我来说既需要身体的能量又需要精神的能量。每当我对水做什么动作的时候，无论是手入水，前插，身体转动，呼吸还是鞭腿，我都能体会到水的反应。我用我的感官来体会水的反应。然后和我的标准（最好的状态下获得的感受）进行对比，如果之间有差距，那么一定出了问题。接下来就是试图去找出问题，发现原因，然后解决它们。
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.
—竹内
当我鞭打左腿时，我是先打腿，再前伸右手，这个动作是靠我锚定的左手的支撑。当你看我的视频时，你会发现我锚定的手先移动，这不是划水，而是在锚定。
Since I focus onentering my hands, I count the number of hand-entry instead of pulling.
—竹内
关于数划数
因为我关注于手的入水，因此我数手的入水次数而不是划水次数
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：竹内肘部的最高位置出现在肩膀的前方，就想特里所说的，在最前方入水。我的教练建议在达到最高肘部位置时，靠肩胛骨附近肌肉的柔韧性继续前送手臂。
竹内：你说的完全没错，在我的肘部到达肩膀之前我用肩膀肌肉的力量，然后我伸展我的肩胛骨继续前送手臂
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.
当你的手腕入水以后，你就要改变成水平的角度，这时另一只手开始锚定。前手随着身体的转动前插，手的角度随着滑行从3:00变到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
让你自己感觉入水太宽太早，那么你就是在正确的道路上了
Whether aswimmer first learns maximum power delivery or minimum resistance doesn’tmatter. What matters is that both are learned.
–Louis
先学会最大化能量传递还是先学会最小化阻力并不重要，关键是两者都要学习
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
除了高侧的髋部和即将入水的手臂，不用考虑身体的其它部分。不用考虑你的腿部和在前方的手臂。用高侧的髋部来帮助前插手臂。
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
把你的手锚定在前面，留在那里，让你的身体超过它。你应该想象你的手根本没有移动，是你身体的其它部分超过了它。
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
划水在感受到水压力时，要保持肩膀，肘部，手腕柔软放松，守住手臂的位置，这样你才能和特里，竹内一样飘逸。
1) Rotation
My regular tempo is now 1.10 (used to be 1.40).So my rotation gets smaller than before.
1）转动
我的正常频率现在是1.1，以前是1.4，因此我现在的转动比以前要小
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
这是我的方式（回应对方的评论），因为日本人腿比较短，抖动式的打腿比剪刀式（特里）更有效。这是我们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）肩膀和髋部
你观察的很仔细（对方说他的肩膀转动比髋部幅度要大），用这个技术和抖动腿，我能产生很好的扭矩。这是我们在日本传授产生加速的方法。对全浸初学者来说，我们还是教授像圆木一样肩部和髋部同步滚动。
4) Bow wave
I attached a photo. This wave is relativelysmall for me compare to normal ones.
4）造波（回应他高达25cm的波差）
以下是我的一张照片，这还是相对波差较小的一张。
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.
我以前是参加蛙泳的比赛，而不是自由泳。我只在水温非常非常暖和的时候才进行公开水域的游泳。我试着游快一点，但没想过参加比赛。今年的目标是通过日本公开水域的一级测试，标准是22.5分钟/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.
超人滑行的练习很有帮助。我让我的躯干的下半部分参与进来，然后小心地放松关节，腿部调整好（这段非常难翻，可能有点出入）。
我还用”静止的拉链手“来练习，保持拉链手的滑行姿势而不打腿。这主要用来练习平衡，手臂再前后移动，身体左右转动。
我把全浸当做一项艺术，因此我是以艺术的方式来练习，这肯定和铁人三项出身的全浸教练和职业游泳运动员出身的全浸教练不同。
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
没有办法成功造波的原因：
1）时机：太早或者太迟达到最大波高
2）干扰：急剧的加速，倾斜的头部位置和入水动作
3）过多的转动：导致嘴部和水面之间产生空隙
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，你如何划水无关。提高平衡最重要的是放松，舒适，直线，头部位置，手臂入水伸展，以及适当的转动。所有这些都和力量，划水无关。
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
向前的运动会使你的身体保持水平，因此，从某种程度上来说，更快的速度意味着惯性，水对身体的支撑使你的腿部更高。
但是，总的来说，把速度当做维持平衡的首要工具并不是个好主意。
That is one ofthe reasons Terry advocates slow swimming. It makes balance more tenuous andrequires greater coordination and activation of the muscles required.
—-CoachBrian
这是特里提倡慢速游泳的原因之一。在慢速条件下，平衡变得更微妙，需要肌肉更好的协调性。
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
对游泳来说，理想状态下是你只使用需要帮助你保持身体姿势和前进的肌肉。而且你只希望这些肌肉达到足够的力量就行了。如果你能训练这些肌肉达到理想的身体姿势和运动，而只用最少的能量，那就是放松和经济的游泳。
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
你需要搞清楚维持你身体流线型需要的最少能量是多少，超过了，你就是在浪费能量，少了，你的身体就会失去流线型，在水里扭来扭去。
There is nobetter visual representation than Shinji’s viral video. This is the form Istrive to master myself.
竹内的精彩视频是全浸最好的形象展示。他的泳姿是我自己一直努力学习的对象。
——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.
想象一下有一只很松的拖鞋挂在你的脚上，二次腿就是要把这只拖鞋抖掉。这是很小，很轻，很快的动作。
—-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
学会靠向划水臂，这种竹内教授的很微妙的东西，能让你的髋部保持高位。
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
让水挤压你的胸部，更准确的说是在你肩关节内侧附近的胸大肌上的某个点。不是腋下，我们现在已经不再转向侧面了，只要足够的转动就可以了。
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
特里总是说，如果你手入水深的话，你的手臂会自动进入容易抓水的位置，这对很多人来说很有效。
he foundationskill of effortless and enjoyable swimming is Balance–or feeling ‘weightless’in the water.
轻松享受的游泳的基础是平衡，或者说水中的失重感。
—-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.
失重的懒惰手臂。感觉你的手入水是被水支撑的，试一试你可以多慢的速度前伸。注意你的手指是紧张的还是放松的，尽量减少泡泡。
—–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.
游泳时让自己稍微长一点。试着稍微够得远一点，好像有个东西差点够不着。别过度拉伸，只是稍微伸长几毫米的感觉。
—-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.
只是一边呼吸，你很难保持伸展的流线型。三下划水两面呼吸则可以让其中两下划水不受干扰地伸展。
—–特里
Swim withoutkicking, and when you are able to develop and feel that whipping sensationconsistently, flick your foot on the pull side.
不打腿来游，当你能够持续地感受到鞭打的感觉后，再在你划水侧甩动你的脚掌。
Just Say No toKicking. Of all kinds.
对一切打腿练习说不。
—-特里
Don’t ChaseSpeed, Let Speed Come to You
别追求速度，让速度来找你
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。关注于前伸手臂的伸展，越远越好。感受肩膀和背阔肌的拉伸。秘诀是伸展会让你的髋部抬高。也许刚开始的时候不是在水面附近，但是你越关注于伸展，髋部就会抬得越高。
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.
传统的方式是如何努力去完成，而全浸的方式是让结果自然发生—-不是被动的，而是通过有意识地关注和传导自然的力量，如重力和动量
-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.
我决定把打腿练成“甩动脚趾”，这看起来是正确的方法。我更关注于控制打腿和转动的发源地–髋部。我尝试用轻推髋部的方法来检验如何用最小的能量的同时仍能感到重心转移的推进力。
这被证明是最好的尝试。当我综合了髋部推动和抖动脚趾后，那种需要你用力最少的挑战迫使我更好地整合我的身体。我的侧平衡感觉也得到了加强
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.
我花了几个月时间在无边泳池里训练轻柔的游泳，我的主要关注点在感觉让我打腿启动的力，并学习如何更好地利用它，以此来减少对肌肉力量的依靠。
我的结论是，我的左腿打腿是由手入水时，右侧处于高位的身体遇到水的阻力启动的。我花了几个星期来学习如何更好地利用这个力来启动打腿，从而让髋部更迟更轻地参与到打腿中。
Although theaction and motion of the 2BK is quite simple, it takes a significant amount ofbalance and body control.
虽然二次腿的模式很简单，但是需要很好的平衡和身体控制。
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
宽轨仅指水面上的移臂和前伸，水下的划水轨迹是一条长的柔和的曲线
just reaching tothe sides of (or hugging a) tree with recovery arm, and fwd anchoring armcannot slip inside the tree trunk – “hug a tree”.
（一棵大树横在身体前方），移臂就是去抱住树干，在前方锚定，好像要把手臂嵌入树干，拥抱这棵树
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.
想象自己的动作是一项随着练习得到提高的技能。神经回路在实际练习中会得到的锻炼，通过想象自己的动作也能让你的神经回路得到锻炼。想象的优势是你能通过想象来练习完美动作的神经反应。
—-特里
翻译来自全浸游泳大熊
