今年只游半年，游了204公里多。原本只練自由式與蛙式，今年到了後來，四式都游。豚式踢很有趣，練熟了以後，蝶式就自然上手了。

新年的游泳目標：
１　運動傷害的防治－拉筋與低強度的重量訓練。
２   練好打水 (flutter kick)
３   練好轉身 (flip turn & open turn)，尤其是將 flip turn 用在長泳中。
４　多練仰式與蝶式。


Summary:

From May 18 (Tue.) to Dec. 31 (Fri.) [22 days in traveling]
Total distance swum: 204.6km+
Frequency:    97 times.
Average dist. each time:  2,110m

Started to swim on May 18th, the main purpose is to heal the knee pain caused by cycling.  However, the elbow pains caused by swimming craw was still there with me.  So, I could only start slowly and swam only short distance.

In 2010, went swimming 97 times including one time in Veitnam swimming in the sea, one on the roof of Eaton Hotel, Hongkong.  

In summer, outdoor pools are preferred, but the water tempeature of outdoor pools in Taipei is generally as high as 32, 33 degrees Celsius, which is too hot for swimming specially in summer time.  In winter time, BTSC usually has its pool keep in 30 to 31 degrees Celsius, which is in fact also too hot for swimming.

I was invited to swim in Taichung Holiday pool once, there was a pool of 24 degrees celsius, which was too cold for me, I could only swam about 500M, then I got to leave the pool.  Holiday Pool is indoor one, swimmer won't be able to get the sun in the pool, which made the low temperature of water became even more significant.

Sports injuries caused by swimming,

elbow pain - caused by swimming craw (freestyle)
left shoulder (might be a problem with rotator cuff)- swimming craw and backstroke.

Venue:

1. 北投運動中心 Beitou Sports Center, 86 times   (50m, indoor)
2. 前港公園游泳池  4 times     (50m, outdoor)
3. 中山運動中心      2 times    (25m, indoor)
4. open water (sea) 2 times (one in Keelung, one in Vietnam)
5. 北投焚化爐    once  (50m, indoor)
6. 假期游泳池   once   (24m, indoor)
7. Eaton Hotel (Kowloon, HK)  once     (12m, outdoor)


Breaststroke: 68.7km+

Remain the same, not much progress.  The leg movement changed to more like the modern style.  However, I did not pay much attn on breaststroke.


Craw, freestyle: 104.7km-
So far, swim 1km of freestyle takes about 20m 20s to 40s.

pro:
1. Started to pay attn on flutter kicks which could provide the breakthrough, because I barely used the legs when swam craw.
2. Learnt how to swim 2-beat flutter kick, and employed 2-beat kick durinig stead swimming practice.
3. Leant how to flip turn, however, the I still need to practice more and refine the flip.  breath was not as smooth as the
4. refine the open turn

con:
1. easy to get injured specially elbows and shoulders.
2. flip turn still leaves some to be desired.  Besides, how to incoporate flip into a long distance swimming is untrained, specially the breathing pattern or techniques.


Backstroke: 8.2km-

Basically, I have not yet found an easy way to swim backstroke.  Besides, the left shoulder got injured often during practiced backstroke. 


Butterfly stroke: 2.6km+

The latest learnt stroke.  I need to pay more attn on this stroke.


Dolphin kick:  17.2km-

Learnt to swim 360-degree dolphin kick.  However, to dolphin on the left side is still rather clumsy.  This independent "stroke" could be incorporated into butterfly stroke; if so, then the practice of butterfly stroke could be considered as almost 20 km.


Flutter kick:  8.2km-

This technique might provide the greatest propulsion to the freestyle.  But I have been short of practice of flutter kicks for long, besides, 3-stroke-breathe does not coordiante with flutter kicks easily.  Perhaps, I need to consider to develop a 4-storke or 2-stroke pattern for swimming fast craw.


Sports injury prevention:

From 2011 on, I shall work on stretch and some low intensity weight training.  Besides, try to find more study on the subject.

Log: