37.Finish “ear-to-shoulder” on every freestyle repeat.每一次的划臂练习都要让耳朵贴近肩膀。
38.When the coach asks you for everything you’ve got in a set or on a single repeat — give the coach all you’ve got!如果教练让你做成套动作或单个动作的练习----听教练的。
39.Look for opportunities to race. Race
anyone...anywhere...anytime. Racing often helps you learn important skills that training alone just can’t.寻找机会比赛。任何时候、任何地点、找任何人进行比赛，比赛能使你学到你单独练习时学不到的东西。
40.Be focused and concentrate on completing your drills and skills work accurately and precisely.专注而精确的完成你的训练和运作技巧。
41.Don’t count the laps — make every lap count. Counting the laps is your coach’s job. Your job is to make every lap — every set and every session count toward you achieving your swimming goals.不要计圈，计圈是你教练的工作。你的工作是完成每一圈—每套动作、每堂课，以达到你的游泳目标。
42.Remember that there isn’t any difference between winning and losing. Ifyou win, turn up for practice the next day and work hard on getting better. If you lose, turn up for practice the next day and work hard on getting better.要记住，输赢对训练来说并无差别。如果你赢了，第二天也要训练以求更好，输了也是一样。要记住，输赢对训练来说并无差别。如果你赢了，第二天也要训练以求更好，输了也是一样。
43.If you are tired, sick or injured, and you have a day off, don’t stress. Everyone gets tired, sick and/or injured at some time in his/her swimming career. If you have to miss a workout, take care of yourself, rest well, get plenty of sleep, and follow your doctor’s or physical therapistʼs instructions — you’ll be back better than ever sooner than you think.如果你病累了、病了或受伤了，就休息，不要给自己压力。在每个人的游泳生涯中，都会发生这样的事情。如果你不能训练，要照顾好你自己、休息好、好好的睡一觉，要遵从你的教练或你的理疗师的建议---你将会比你想像的恢复的还要快。
44.Never, ever give up. Simple. Everyone has bad days. Everyone has plateaus when they don’t improve for days... weeks...months. Everyone has times when they just can’t seem to find the motivation and energy to keep going. Just persist!永远不要放弃。很简单，每个人都有不顺的时候。每个人都有他的平台期，几天、几周、几个月。每个人都会时不时的找不到前进的动机和力量。坚持下去。
45.Find a passion other than swimming to pursue. Reading? Writing? Another sport? A hobby? Hiking? Find something other than swimming that you love to do that you can lose yourself in when you’re not swimming.如果你追求游泳之外的东西。阅读、写作、其他体育活动、业余爱好，徒步。热爱这些东西过于热爱游泳，你将会在游泳方面失去自我。如果你追求游泳之外的东西。阅读、写作、其他体育活动、业余爱好，徒步。热爱这些东西过于热爱游泳，你将会在游泳方面失去自我。
46.Help set up the practice area, and help clean up afterward. It shows respect for your coach, your team and your training environment.帮助他人整理训练场地，训练完帮助整理。这样做就显得你尊重你的教练、你的团队和爱护你的训练场地。
47.Learn and practice the “big-six” body weight strength training exercises: push-ups, dips, chin-ups, step-ups (body-weight squats), abdominal crunches and sit-ups. Start with just two or three of each every day, then progressively increase them. You’ll be amazed how quickly you will improve... and even more amazed at what a difference these simple exercises will make to your swimming.学习利用自身的体重进行力量训练，有6种方式：俯卧撑、踮足跳、引体向上、蹲起、卷腹和仰卧起坐。每天只需做两三种，就会有进步。你会吃惊的看到很快就有效果…..你会更加吃惊的看到这些简单的练习会对你的游泳极有帮助。
48.Use your swimming equipment intelligently and appropriately. Paddles are great at helping you to develop “feel” for the water, but if overused, they can increase the risk of developing shoulder injuries. Fins are a great training tool, but if used too often, they can also cause injuries and technique problems.适当的使用你的游泳器具。手蹼可以使你增加水感，但过度使用会带来肩伤。脚蹼也是很好的辅助工具，便过度使用，也会带来伤害和技术问题。适当的使用你的游泳器具。手蹼可以使你增加水感，但过度使用会带来肩伤。脚蹼也是很好的辅助工具，便过度使用，也会带来伤害和技术问题。
49.Feel your “fly feet” snap. Imagine there’s something on your feet and you’re trying to get it off by snapping and whipping your feet as you kick in butterfly.感受“飞脚”。想像有东西在你的脚上，而你想摆脱它，你就要快速的鞭状打腿，特别是在蝶泳的时候。
50.Ask yourself this question every day: “Did I get better today?” That could be better at kick or better at pull or better at turns or better at dives. Your goal should be to improve in at least one thing every time you train.每天都问自己：“我今天又进步了吗？”这对你的打腿、划水、转身或潜水都有帮助。这样每次的训练都会使你更加接近目标。
51.Pack a snack into your workout bag so you can commence the recovery process immediately after training.放点进零食在你的工具包里，训练完成后吃上一点，对你快速恢复体力在有帮助。
52.Young swimmers: look up to older swimmers. Older swimmers: if you’re a senior swimmer, tell younger swimmers how great they are doing or how amazing their skills are — e.g., “Wow! Your kick is incredible.” It makes them feel pos52.Young swimmers: look up to older swimmers. Older swimmers: if you’re a senior swimmer, tell younger swimmers how great they are doing or how amazing their skills are — e.g., “Wow! Your kick is incredible.” It makes them feel positive about themselves, and a few words from you can make all the difference in their swimming lives. The impact that a group of very positive swimmers can have on the rest of the team can be very powerful.年轻的泳者：寻找老手。老手：如果你是个资深的老鸟，要多鼓励年轻的新手---“哇！你的打腿真是太棒了。”这样会给他们正能量，你说出的简单的话语会使他们感到很大的不同，一帮有正能量的泳者会给其他人非常正面的影响。
53.Incorporate some “snorkel” training into your program, particularly during warm-up. A few 100s of steady, even, controlled, relaxed “snorkel” freestyle during warm-up can help your body feel more balanced in the water and will prepare you for the great session of swimming to follow.在训练计划中使用呼吸管，特别是在热身的时候。使用呼吸管，100秒以内的稳定，可控，放松的热身游会使你在水中更好的平衡，这将会使你在以后的游泳中收益多多。
54.Learn to take your heart rate quickly and accurately.学会让你的心跳快速而准确。55.Backstroke and freestyle turning is all about your “eyes.” Your head will “follow” your eyes, and your body will “follow” your head. So, if you look ahead at the wall when you turn, chances are you’ll have a flat, slow turn as your eyes become focused on the wall. Instead, try to keep your eyes focused on the hand that is leading the final stroke, and you’ll find your head and body follow in a fast, tight tumbling action.仰泳和自由泳转身中，眼睛起到很大的作用。头跟眼动、身体跟头动，当你转身的时候，你的眼睛看着池壁，你的转身就会很平顺。如果你的眼睛年看着手，完成最后一次划水时你就会转身转的手忙脚乱。
56.In the weeks before a big meet, ask your coach if you can play loud, annoying music behind the blocks as the team practice starts. In big meets, there’s always noise, distractions, people rushing around, swimmers warming up, people talking, etc. Get used to it — and race fast no matter what’s happening around you.在大赛到来前的几周里，问下教练可否在队友训练时播放嘈杂的音乐。比赛的时候总是有噪声使人分心，人们走来走去，选手热身，有人大声交谈，训练时播放嘈杂的音乐就是要习惯这一场景---不管环境怎样，你只管快速的游进。
57.Thank officials, judges, starters, timekeepers and everyone at every swim meet you attend. It doesn’t make you any faster — but without them, we wouldn’t have a sport! 在你参加的每一次比赛中，要会感谢组织者，裁判员，发令员，计时员和其他人。这虽然不会使你游的更快---但是没有他们你就不可能参加任何赛事。
58.Ask your coach for “more.” Once a week, ask your coach if there’s something else you can do — another repeat...a new stretch...a few starts... anything to help you gain an advantage over your competition and improve your swimming.58.Ask your coach for “more.” Once a week, ask your coach if there’s something else you can do — another repeat...a new stretch...a few starts... anything to help you gain an advantage over your competition and improve your swimming. 经常咨询你的教练。每周你都要问你的教练，你是否还有要改进的---拉伸、出发，任何可以胜过你的对手的技巧，任何可以改善你的泳技的东西。
59.It’s critically important to turn your feet out when your heels are on your butt in breaststroke. The more you turn your feet out, the more your lower leg can “feel” the surface of the water and the more effective your breaststroke kick will be.在蛙泳中，当你的脚后跟离开屁股时，反转脚非常重要。你的脚反转的越厉害，你水下的腿就越能感到来自水面的反作用力，你的蹬腿就越有效率。
60.Practice a range of racing tactics and strategies. Sometimes go out way too fast. Other times, try negative-splitting. On other occasions, practice precise even-paced swims. Develop the full range of racing and pacing skills so you can succeed in every likely competitive situation. 实践一系列的比赛战术和策略。有时候要游的非常快。有时候就要慢一些。时常做一些细致的游泳动作。学习一系列的比赛和节奏技巧将会使你在竞争中占据优势。
61.When you push off of a wall, do it with power. Imagine your legs and feet are “punching” the end of the pool with power and real aggression. 转身时要用力蹬池壁。就好像是要把池壁蹬穿一样。
62.The relationship between your head and your hips is the most crucial relationship in swimming. Be aware of where your head and hips are in relation to each other particularly when breathing. 游泳时头部和臀部的关系非常重要。时刻注意你头部和臀部的位置，特别是在呼吸时。
63.Chase competitive opportunities. Find swim meets where you’ll be challenged and really tested against superior and older opposition. Look for meets where it’s likely you can win so you can learn how to lead in races. Go to meets and race in events in which you don’t normally race. Race...Race...Race...RACE! 寻找比赛的机会。寻找被挑战和向高手挑战的机会。寻找你可能会赢的比赛机会，学习在比赛中起主导作用的感觉。寻找一切机会去比赛。
64.Take running shoes or joggers to workouts. Twice a week, ask Mom and Dad to drop you off one mile from home and run the rest of the way home. This extra commitment to your fitness will make a huge difference. 跑步锻炼。一周两次，离家一英里时就从车上下来，其余的路就跑步回去。这种额外的锻炼会带来很大的好处。
65.Make kicking “best times” as important as swimming “best times.” Regularly challenge yourself over 50, 100, 200 and 400 meters kick. Strive to get your kicking best times as close as possible to your swimming best times. Take pride 65.Make kicking “best times” as important as swimming “best times.” Regularly challenge yourself over 50, 100, 200 and 400 meters kick. Strive to get your kicking best times as close as possible to your swimming best times. Take pride in being a great kicker. 打腿高效北率和游泳高效率一样重要。有规律的进行50、100、200、400米打腿。努力使你的打腿和游进水平一样高。做一个打腿的高手。
66.Wear old swimsuits, old caps and worn goggles in training most of the time. It saves money (which will keep Mom and Dad happy), and it makes you so much more appreciative of your fast, race-quality gear when you put it on at a big meet.训练的时候使用旧的游泳服装和器具。这样子会省钱，这会使你的父母高兴的，比赛是时候使用高品质的器具，并取得好的成绩，这样会让你自己感到欣慰的。
67.When you have time off over the holidays, do something to stay fit mountain bike
riding...hiking...yoga...martial arts...rock climbing...spin classes...jump rope. Having time off swimming doesn’t mean becoming a “couch potato”! 假如你有时间休假，去做一些运动性的活动：山地自行车骑行、徒步、瑜珈、攀岩、旱冰、跳绳。不要窝在家里整天的看电视。
68.During warm-up on race day, double and even triple-check the starting blocks, the positioning of the backstroke flags, the “feel” of the walls, the distance from the “T” on the bottom of the pool to the end of the pool, the wind direction68.During warm-up on race day, double and even triple-check the starting blocks, the positioning of the backstroke flags, the “feel” of the walls, the distance from the “T” on the bottom of the pool to the end of the pool, the wind direction, the location of the sun.... It is your responsibility to know with certainty all you can about your racing environment. 比赛是的热身中，要再三的检查出发台，仰泳提示旗子的位置，对墙的感觉 ，从池底T型标志到池壁的距离，风向，太阳的位置….熟悉赛场环境是你义不容辞的责任。
69.Never ask the coach to make things easier! Instead, find ways of making the training you are doing more challenging and more demanding. If the coach says breathe every two in fly, breathe every three. If the coach says don’t breathe on your final three strokes, try not to breathe for four or five. Always ask more of yourself than anyone else thinks is possible.永远不要问教练怎样做才会更容易一些！相反，要尝试怎样使你的训练更加具有挑战性。如果教练说划臂两次呼吸一次，你就划臂三次呼吸一次。如果教练说最后的三次划臂不要呼吸，你就要在最后的四次或五次的划臂时不呼吸。永远要自已多做一些而不是相反。
待续翻译中……
