练习材料：
Debbie Hart is going to swim across the English Channel tomorrow. She is going to set out from the French coast at five o'clock in the morning. Debbie is only eleven years old and she hopes to set up a new world record. She is a strong swimmer and many people feel that she is sure to succeed. Debbie's father will set out with her in a small boat. Mr. Hart has trained his daughter for years. Tomorrow he will be watching her anxiously as she swims the long distance to England. Debbie intends to take short rests every two hours. She will have something to drink but she will not eat any solid food. Most of Debbie's school friends will be waiting for her on the English coast. Among them will be Debbie's mother, who swam the Channel herself when she was a girl.
任务配置：L0+L4
知识笔记：
English Channel 英吉利海峡
set out 开始
intend to do 计划 做什么
take short rests 短暂的休息
solid food 固体食物
record /ˈrekərd/
练习感悟：
其实人的状态有好有坏，不可能一直都在持续兴奋的状态。大多数时候我们都是内心平静，这样也是最有助于身心健康的。
大的情绪波动以后，往往迎来的是疲惫和厌恶，所以尽量把自己情绪控制在相对平和的范围内，遇到开心的事情，喜悦可以，但是不要狂喜，或者过度兴奋。遇到不开心的事情，可以沮丧，积极调整，但不能唉声叹气，愁眉苦脸，甚至情绪失控。大的情绪起伏都会对身体造成伤害，影响身心健康，所以保持平和，积极的心态即可，不必要遇到事情就全部加以最大的情绪，导致自己很累。
对于坚持也是如此。每天保持平常心，就能坚持很久。如果一天很自律，于是不管不顾狂喜，或者一天不自律，于是对自己十分厌恶，都不是一条持续的路，而且都会对身体造成损伤。
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