3-13
The correct advice -- for breathing -- is:
1) Maintain a continuous flow of air into and out of your lungs.
2) Begin exhaling, in an unforced way, as soon as you finish inhaling. (This can be from both mouth and nose.) The rate of exhale will increase naturally as your tempo and/or exertion do.
3) Then exhale forcefully just as your mouth reaches the surface.
----Terry
Balance, relaxation, alignment and streamlining are the Focal Points I would recommend to anyone aiming to complete 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。
3-15
Any more than a fraction of an inch wastes energy (the arm weighs 10x as much when lifted from the water, than it weighs IN 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
3-17
For recreational swimmers i.e. not opympians, the most important thing is to keep their body balanced (prevent the legs from sinking). TI head coach Terry Laughlin found up years ago that if you slice your hand deep, your legs won't sink (head position is also crucial). We teach placing the hand deeper to eliminate drag and enable the swimmers to swim through 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
3-26
If the amount of time people are spending thinking about what happens under the body were instead devoted to balance, active streamlining, WIDE TRACKS in the spearing...I think people woudl be making 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 the recovery 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）
3-29
I'd also suggest there are two different learning processes we should employ in a complementary manner
Technical - Based on specific and detailed aspects 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 you get 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 作者: 游泳漫画 时间: 2012-8-16 16:06
the "pull" is nothing without body rotation。
-Suzanne Atkinson, MD
没有身体转动的划水等于零。作者: 游泳漫画 时间: 2012-8-16 16:07
Anchor, then rotate is always my mantra
-Suzanne Atkinson, MD
锚定（手），然后再转动（身体），这就是我的秘诀作者: 游泳漫画 时间: 2012-8-16 16:07
It's true that shoulder rotation alone will provide 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，容易产生疲劳作者: 游泳漫画 时间: 2012-8-16 16:07
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作者: 游泳漫画 时间: 2012-8-16 16:07
a hip-driven stroke is unquestionably the most economical and sustainable way to swim any middle or long distance, an advantage 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作者: 游泳漫画 时间: 2012-8-16 16:07
I personally observed Popov practicing for a 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 -- at practice, not racing, conditions - was impeccably front-quadrant - as we used to say at the time. He began every stroke with a profoundly patient - as we say now - 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作者: 游泳漫画 时间: 2012-8-16 16:07
There's a kind of bias that 2-beat kicks produce less speed than 6-beats, because people think the propulsion is continuous with a 6-beat vs intermittent in the 2-beat. This is only true if you're swimming 100 meters or less. For any greater distance, the 2-beat is more 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。作者: 游泳漫画 时间: 2012-8-16 16:08
ONe of hte things the speed suits did was help the swimmers maintain posture, in spite of fatigue...drag reduction, not from friction, but from form.
Now that the speed suits are no longer allowed, top level swim coaches have been focusing much, much more on core strength and maintaining firm body posture at the end of a race...not on pulling harder.
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。作者: 游泳漫画 时间: 2012-8-16 16:08
Always try to create as few waves as possible 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。作者: 游泳漫画 时间: 2012-8-16 16:08
If you cannot swim freestyle with similar ease, and for similar distance, as breaststroke, it’s almost certainly because you’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。作者: 游泳漫画 时间: 2012-8-16 16:08
When I focus on Balance, I’m looking to feel a floating-weightless-cushioned-supported sensation in
-hands and arms as they extend
-head – at all times, especially as I roll to breathe
-torso – including under the armpit and lat as 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
-腿部作者: 游泳漫画 时间: 2012-8-16 16:08
Learning to swim is more about brain work than muscle firing, so when you’re learning, the result is brain-based.
From shoulder to fingertips, the arm is slightly hood-shaped rather than arrow-straight. And with muscles relaxed to avoid stiffness, the hook is soft.
For the last couple of years this has been one 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。 作者: 游泳漫画 时间: 2012-8-16 16:09
1) Hang the Head. Release your head until it feels weightless (i.e. supported by the water) rather than activate muscle to hold it - or put it - in position. I find I sometimes use this reminder to correct a tendency to push the head down, or bury it, not just to stop holding it up.
2) Hang the Hand. Relax the hand, rather than 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 作者: 游泳漫画 时间: 2012-8-16 16:09
'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作者: 游泳漫画 时间: 2012-8-16 16:09
The head shouldn't follow the body, or lead the body- it should be part of the body. In skating, the body takes the head to air, and when people take the shortcut of just lifting the head, they wonder why 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。作者: 游泳漫画 时间: 2012-8-16 16:09
Balance means ‘in harmony with the water.
平衡意味着和水和谐相处。作者: 游泳漫画 时间: 2012-8-16 16:09
If you are tire while running, you can always 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。作者: 游泳漫画 时间: 2012-8-16 16:10
Effective Propulsion in the TI Method means to direct ‘available’ forces, rather than generating muscular forces. Gravity and body mass are a ‘free’ source of power, which can minimize reliance on muscular force. You then convert Force (horsepower) into Locomotion by concentrating 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。作者: 游泳漫画 时间: 2012-8-16 16:10
Effective Propulsion in the TI Method means to direct ‘available’ forces, rather than generating muscular forces. Gravity and body mass are a ‘free’ source of power, which can minimize reliance on muscular force. You then convert Force (horsepower) into Locomotion by concentrating 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。作者: 游泳漫画 时间: 2012-8-16 16:10
if you address Balance first, then Streamlining, then Propulsion, you minimize the potential for frustration or confusion and maximize the potential for clarity and success.
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。作者: 游泳漫画 时间: 2012-8-16 16:10
Though the brain makes up just 2 percent of the body’s weight, it consumes 20 percent of
its energy. While moving on land some 50 percent of the brain’s energy consumption goes
to managing balance. But when the brain senses imbalance (and particularly when it thinks
you’re sinking) over 90 percent of its energy is consumed 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。作者: 游泳漫画 时间: 2012-8-16 16:10
To learn even the 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。作者: 游泳漫画 时间: 2012-8-16 16:10
Breathing in crawl is the most exacting skill in all of swimming, with countless opportunities 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作者: 游泳漫画 时间: 2012-8-16 16:10
Never turn on a muscle unnecessarily. Never move a muscle without a clear benefit. Identifying unnecessary or counterproductive muscle tension should be one of your 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。作者: 游泳漫画 时间: 2012-8-16 16:11
rotation is intiated by gravity and an intentional weight shift. "fall" into the water 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。作者: 游泳漫画 时间: 2012-8-16 16:11
let's say 'walking pace' equals a HR of 100 bpm. At that HR, I could easily swim 2:00/100m.
-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作者: 游泳漫画 时间: 2012-8-16 16:11
Reducing SPL at the same Tempo is one of the most exacting of all skills. I do it from time to time but it's not easy, even for me. I don't do it by pulling harder. Rather I do it by increasing the whole-body power I apply to each stroke. And I do that with 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。作者: 游泳漫画 时间: 2012-8-16 16:11
When your extended arm is slightly outside your shoulder line your shoulder range of motion 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）作者: 游泳漫画 时间: 2012-8-16 16:11
Move into stramline
--Tyler
移动成流线型作者: 游泳漫画 时间: 2012-8-16 16:11
A really simple way to swim faster without increasing your effort is to swim be long and tall in 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作者: 游泳漫画 时间: 2012-8-16 16:12
you need to put your energy to anchor(neither pull nor catch nor hold in my feeling) your leading 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）作者: 游泳漫画 时间: 2012-8-16 16:12
Shinji, how easy does 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. I feel connecting with the water".
I always try to communicate with the water. It is very honest and tells how it feels and what you do to it. Please do not laugh at me.
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。作者: 游泳漫画 时间: 2012-8-16 16:12
It is physical as well as mental. I see what happens to the water every time I do something to the water such as hand entry, hand spear, body roll, breathing and leg snap. I use my sensors to find reactions from the water. And I compare them with my standards, which were acquired when I swim best. If there are gaps between them, 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，然后解决它们作者: 游泳漫画 时间: 2012-8-16 16:12
When I snap my left leg, I do it first then I extend my right arm. This action is supported by my left hand's anchor. When you watch my video, you will see my anchoring hand moves 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。作者: 游泳漫画 时间: 2012-8-16 16:12
Since I focus on entering 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作者: 游泳漫画 时间: 2012-8-16 16:13
Quote:
Originally Posted by Jun
The highest elbow position of Coach Shinji (in the front) comes in front of his shoulder, which I presume visualizes Terry's advice to "enter at the most forward point."
My coach's advice to do this is to add flexible forward movement of your shoulder blade after you achieve the maximum high and forward elbow position by your shoulder muscles action.
Jun,
You are absolutely right. I use shoulder muscles until my elbows reach my shoulder line, then I stretch my shoulder blades to move my arms forward.
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作者: 游泳漫画 时间: 2012-8-16 16:13
When your wrist enters the water, you will change the angle to horizontal. This is when another hand starts to anchor. The leading hand moves forward horizontally with body rotation, so the angle of the hand slants (from 3:00 to 3:30/3:45) as the body glides.
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 作者: 游泳漫画 时间: 2012-8-16 16:13
Keep feeling like you enter too wide and too early, and you’ll know that you’re moving in the 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作者: 游泳漫画 时间: 2012-8-16 16:13
Whether a swimmer first learns maximum power delivery or minimum resistance doesn't matter. 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作者: 游泳漫画 时间: 2012-8-16 16:14
let go of every part 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 hip to 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作者: 游泳漫画 时间: 2012-8-16 16:14
Anchor your hand in the water in front of you and "leave it there" while you stroke your 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。作者: 游泳漫画 时间: 2012-8-16 16:14
You need to have supple and relaxed shoulders, elbows & wrist while still applying pressure int he water to hold your place in order to look as silky as terry and shinji do.
---CoachSuzanne