37。 Finish “ear-to-shoulder” on every freestyle repeat。每一次的劃臂練習都要讓耳朵貼近肩膀。
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！如果教練讓你做成套動作或單個動作的練習——聽教練的。
39。 Look for opportunities to race。 Race anyone。。。anywhere。。。anytime。 Racing often helps you learn important skills that training alone just can’t。尋找機會比賽。任何時候、任何地點、找任何人進行比賽，比賽能使你學到你單獨練習時學不到的東西。
40。 Be focused and concentrate on completing your drills and skills work accurately and precisely。專注而精確的完成你的訓練和運作技巧。
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。不要計圈，計圈是你教練的工作。你的工作是完成每一圈—每套動作、每堂課，以達到你的游泳目標。
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。要記住，輸贏對訓練來說並無差別。如果你贏了，第二天也要訓練以求更好，輸了也是一樣。要記住，輸贏對訓練來說並無差別。如果你贏了，第二天也要訓練以求更好，輸了也是一樣。
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、病了或受傷了，就休息，不要給自己壓力。在每個人的游泳生涯中，都會發生這樣的事情。如果你不能訓練，要照顧好你自己、休息好、好好的睡一覺，要遵從你的教練或你的理療師的建議——-你將會比你想像的恢復的還要快。
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！永遠不要放棄。很簡單，每個人都有不順的時候。每個人都有他的平臺期，幾天、幾周、幾個月。每個人都會時不時的找不到前進的動機和力量。堅持下去。
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東西。閱讀、寫作、其他體育活動、業餘愛好，徒步。熱愛這些東西過於熱愛游泳，你將會在游泳方面失去自我。如果你追求游泳之外的東西。閱讀、寫作、其他體育活動、業餘愛好，徒步。熱愛這些東西過於熱愛游泳，你將會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。幫助他人整理訓練場地，訓練完幫助整理。這樣做就顯得你尊重你的教練、你的團隊和愛護你的訓練場地。
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。學習利用自身的體重進行力量訓練，有6種方式：俯臥撐、踮足跳、引體向上、蹲起、卷腹和仰臥起坐。每天只需做兩三種，就會有進步。你會吃驚的看到很快就有效果…。。你會更加吃驚的看到這些簡單的練習會對你的游泳極有幫助。
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。適當的使用你的游泳器具。手蹼可以使你增加水感，但過度使用會帶來肩傷。腳蹼也是很好的輔助工具，便過度使用，也會帶來傷害和技術問題。適當的使用你的游泳器具。手蹼可以使你增加水感，但過度使用會帶來肩傷。腳蹼也是很好的輔助工具，便過度使用，也會帶來傷害和技術問題。
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“飛腳”。想像有東西在你的腳上，而你想擺脫它，你就要快速的鞭狀打腿，特別是在蝶泳的時候。
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。每天都問自己：“我今天又進步了嗎？”這對你的打腿、划水、轉身或潛水都有幫助。這樣每次的訓練都會使你更加接近目標。
51。 Pack a snack into your workout bag so you can commence the recovery process immediately after training。放點進零食在你的工具包裡，訓練完成後吃上一點，對你快速恢復體力在有幫助。
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。年輕的泳者：尋找老手。老手：如果你是個資深的老鳥，要多鼓勵年輕的新手——-“哇！你的打腿真是太棒了。”這樣會給他們正能量，你說出的簡單的話語會使他們感到很大的不同，一幫有正能量的泳者會給其他人非常正面的影響。
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。在訓練計劃中使用呼吸管，特別是在熱身的時候。使用呼吸管，100秒以內的穩定，可控，放鬆的熱身遊會使你在水中更好的平衡，這將會使你在以後的游泳中收益多多。
54。 Learn to take your heart rate quickly and accurately。學會讓你的心跳快速而準確。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。仰泳和自由泳轉身中，眼睛起到很大的作用。頭跟眼動、身體跟頭動，當你轉身的時候，你的眼睛看著池壁，你的轉身就會很平順。如果你的眼睛年看著手，完成最後一次划水時你就會轉身轉的手忙腳亂。
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。在大賽到來前的幾周裡，問下教練可否在隊友訓練時播放嘈雜的音樂。比賽的時候總是有噪聲使人分心，人們走來走去，選手熱身，有人大聲交談，訓練時播放嘈雜的音樂就是要習慣這一場景——-不管環境怎樣，你只管快速的遊進。
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！ 在你參加的每一次比賽中，要會感謝組織者，裁判員，發令員，計時員和其他人。這雖然不會使你遊的更快——-但是沒有他們你就不可能參加任何賽事。
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。 經常諮詢你的教練。每週你都要問你的教練，你是否還有要改進的——-拉伸、出發，任何可以勝過你的對手的技巧，任何可以改善你的泳技的東西。
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，當你的腳後跟離開屁股時，反轉腳非常重要。你的腳反轉的越厲害，你水下的腿就越能感到來自水面的反作用力，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。 實踐一系列的比賽戰術和策略。有時候要遊的非常快。有時候就要慢一些。時常做一些細緻的游泳動作。學習一系列的比賽和節奏技巧將會使你在競爭中佔據優勢。
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。 轉身時要用力蹬池壁。就好像是要把池壁蹬穿一樣。
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。 游泳時頭部和臀部的關係非常重要。時刻注意你頭部和臀部的位置，特別是在呼吸時。
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！ 尋找比賽的機會。尋找被挑戰和向高手挑戰的機會。尋找你可能會贏的比賽機會，學習在比賽中起主導作用的感覺。尋找一切機會去比賽。
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。 跑步鍛鍊。一週兩次，離家一英里時就從車上下來，其餘的路就跑步回去。這種額外的鍛鍊會帶來很大的好處。
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樣重要。有規律的進行50、100、200、400米打腿。努力使你的打腿和遊進水平一樣高。做一個打腿的高手。
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。訓練的時候使用舊的游泳服裝和器具。這樣子會省錢，這會使你的父母高興的，比賽是時候使用高品質的器具，並取得好的成績，這樣會讓你自己感到欣慰的。
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”！ 假如你有時間休假，去做一些運動性的活動：山地腳踏車騎行、徒步、瑜珈、攀巖、旱冰、跳繩。不要窩在家裡整天的看電視。
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。 比賽是的熱身中，要再三的檢查出發臺，仰泳提示旗子的位置，對牆的感覺 ，從池底T型標誌到池壁的距離，風向，太陽的位置…。熟悉賽場環境是你義不容辭的責任。
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。永遠不要問教練怎樣做才會更容易一些！相反，要嘗試怎樣使你的訓練更加具有挑戰性。如果教練說劃臂兩次呼吸一次，你就劃臂三次呼吸一次。如果教練說最後的三次劃臂不要呼吸，你就要在最後的四次或五次的劃臂時不呼吸。永遠要自已多做一些而不是相反。
待續翻譯中……