每个游泳爱好者必须了解的全浸教练语录

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。

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。

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。

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。

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

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。

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。

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

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。

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）