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，assoon as you finish inhaling。(this can be from both mouth and nose)。)the rate of exhha

3)then exhale forcefully just as your mouth reaches the surface。

-泰瑞

呼吸的正确建议：

1)继续吸气，呼气，不憋气

2)吸气后自然呼气，鼻子和嘴巴同步，速度提高，呼吸频率提高

3)嘴靠近水面时用力呼气。

Balance，relaxation，alignment and streamling are the focal points I would recommend to any one aiming to complete their first continuous

-泰瑞

平衡、放松、直体、流线型这是在游泳池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。