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  The goal of one meter per second (fifty meters on fifty seconds - 50’s on 50) is realistic and accessible by almost everyone. Start slowly and take time between each set of fifty meters. There is no correct distance or time period and whatever gets your system operating aerobically is good.

For the metrically challenged, one meter is approximately ten percent longer than one yard. A 25 yard pool is excellent for aerobic training and a target of 50 yards on 45 seconds is realistic.

A workout of fifty lengths of fifty meters on fifty seconds (50 50’s on 50) is an excellent long-range target. When done continuously, the 2500 meter set requires 41 minutes and 40 seconds to complete. In the sporting world, a four-to-one ratio is often used to compare jogging to swimming. For example, a 10 kilometer fun-run (~6 miles) is approximately the same as a 2.5 kilometer swim (~1.5 miles).  Obviously, 50 50’s on 50 is a significant achievement.

Raising the bar slightly, on my fiftieth birthday I swam consecutively fifty lengths of fifty meters on fifty seconds (50 50’s on 50 at 50). I wish that I could say that my heart rate was 50 beats per minute too, but it was not.

  Michael Phelps is the master of splash-n-dash and although he has much to offer inspirationally, his style and technique is vastly different from that of the fitness swimmer. Gifted with a long torso (helping keep his hips high in the water), a huge wingspan (allowing him to dig deep and long) and size 14 feet (providing him with powerful rear propulsion), Michael Phelps uses his body design to maximize forward motion and minimize fluid friction.

While air has significantly different density characteristics than water, many of the same aerodynamic principles apply. A swimmer should try to sense water resistance (back pressure or “differential pressure”) to maximize propulsion efficiency and return-on-effort.  Turbulent water is resistant water and this fact can work for or against the swimmer. In addition to being aware of vortex creation and activity, swimmers can attempt to “borrow energy” from the vortices created by pushing against turbulent water.

Increased vortex activity (beside, behind and ahead) will affect speed and performance.  Water does not react well to inefficient movement and energy is easily shed through uncontrolled motion, which leads to wild and unpredictable eddy activity. Stoke optimization is extremely personal; body shape, pull style, undulating motion and kick activity will create a collection of vortices that will be unique to each swimmer. Optimization requires intense focus and fine-tuned sensitivity. 

Michael Phelps’ rigorous training routine no doubt included water resistance sensitivity and reduced-drag optimization. Watching his races is highly recommended and greatly encouraged, but keep in mind that his body shape is one-in-a-billion and that what works for him will not work for everyone. Fitness swimming is more about science and efficiency rather than body shape and power. We all know what having big feet means.  That’s right… big shoes. And Michael Phelps’ shoes won’t be filled again for quite some time.

  Swim Vacation offers distance swimmers, triathletes and people in search of a sunny-good-time the opportunity to plunge into the pristine waters of the British Virgin Islands. In December, Michèle and I stayed one week aboard the Promenade, a beautiful 65 foot trimaran sailing yacht based in Tortola, BVI.

At 7:30am led by our fearless leader, Hopper, our group of six began each day swimming along coral reefs, rocky shoals and sandy beaches, stopping every once in a while to watch the majestic motion of giant sea turtles, rays and tarpon. By 11:00am after a large (and deserved) breakfast, we were under sail relaxing and enjoying the sights headed toward the next island and anchorage in a calm leeward-side bay. At 4:00pm we were back in the water for workout #2, typically a bit shorter and a bit less rigorous. After the swim we were treated to a few rounds of exotic drinks in preparation for dinner.

Not your average sailboat soup-kitchen, the daily feasts included treats such as seared tuna, beef fillet grilled to a perfect medium-rare, homemade ice cream and deliciously baked non-dietetic goodies. Kudos to Kerry (boat owner and master-chef) for the superb culinary creations. After a day of sun, fresh air, swims, amazing food and copious drink, it was not a surprise that the boat was quiet well before 11:00pm each night. Swim Vacation’s slogan is “Swim Relax Repeat”; we swam 15 miles in 6 days.

As the token Canadian passengers, Michèle and I were exposed to some of our southern neighbour’s strange rituals, including national Talk-Like-A-Pirate Day, for which no part of the country seemed willing to accept responsibility. But, argh, we sailed unscathed through Blackbeard’s bay and were treated to some tall tales from our captain. Our fellow-swimmers were eclectic and interesting and included an architect (arghitect), an English professor, an engineer, a male “homemaker”, a medical doctor, a freelance free-diver and a talented underwater photographer with vast experience in marine biology and deep sea diving. What a great group!

Much congratulations and thanks go to Hopper and his team for providing so many wonderful memories and facilitating such a world-class holiday event. See the links below for more information.

http://www.swimvacation.com
http://www.heatherperryphoto.com/Heather_Perry_Photography/Home.html

  Although the term “fast water” is often used jokingly by swimmers to deflect personal performance issues, it has its roots in science. 

Fast water is calm water free of waves and sub-surface turbulence.  Pools with surface gutters (wave catchers) and good quality buoy lines are faster than open surface pools with hard and high vertical walls.  Deeper pools allow the vortices to dissipate before being reflected back to the surface.  Swimming close to a wall will increase reflected turbulence.  While racing, leading the pack has a distinct advantage because the water will have less wave motion from competitors.  The fastest and most worthy racers are typically assigned the middle lanes to more evenly distribute wave activity to opponents.

Two leading scientists in the field of fluid dynamics are Dr. Raul Arellano (Faculty of Physical Activity and Sport Science, Granada University) and Dr. Jun Zhang (Physics Department, New York University).  Dr. Arellano has spent decades studying water propulsion and how the resulting vortex activity affects speed and motion.  His filmed experiments using tiny air bubble delivery mechanisms on the feet and hands are a unique method for visualizing flow.  Studying swimmers passing through and along his “bubble wall” revealed a variety of vortex activity at each phase of the stroke.  Among many revelations, his 1999 paper on “Vortices and Propulsion” states that “the size and movement characteristics of the vortex seem related to propulsion obtained by the hand and foot movements.”

Dr. Zhang and his team are studying filament activity in fast moving soap film mediums to gain insight into the relationship between “flapping phases” versus “stretched-out phases” and how this vortex activity might apply to swimming and gliding.  In Dr. Zhang’s words, their “ultimate goal is to better understand how fish swim and why they are so efficient.”  Some of his tests suggest that a swimming fish produces an “inverted von Karman” vortex street which could have implications on swim stroke style and movement.  Both of these scientists recognize the overwhelming importance of vortex management while swimming.

  The fastest speed attained in swimming is immediately after the push off of the wall.  A strong push and glide can carry you effortlessly for four or five meters.
 
 Surfacing after the push-off should be delayed as long as possible to avoid the vortex turbulence created on the approach to the wall.  The first breath should be delayed for the same reason and ideally, one full stroke should be completed prior to inhaling.  The body should be as rigid and streamlined as possible to make the most of the acceleration created from wall resistance.
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  One of the key objectives in new swimsuit design technology is the elimination of turbulence caused by oscillating skin.  Manufacturers use the word “compression” to describe how a corset-like suit, that takes up to a half hour to put on, forms and holds the body in optimum position.  By decreasing votex activity at the interface level, water flows by the body freely and unencumbered. 

The “core stabilizer” maintains the optimum hydrodynamic form by 1) holding tight muscles and body parts, 2) providing body length rigidity and 3) reducing muscle fatigue thereby preventing hips from hanging low in the water .  The suit uses water-repellent surfaces and ultrasound-welded seams to reduce wave and friction drag.

The principles applied in the design of the LZR are all based on minimizing vortex activity around the body.  NASA used wind tunnels and “computational fluid dynamics” to find the key areas to reduce drag and apply compression.  Many of these same ideas can be applied (without the LZR) to improve swimstroke efficiency.

Each suit is good for approximately five swims (due to stretching) and is priced at approximately $500.00.  Although the suit is credited with breaking world records, it may not be the suit-of-choice for recreational swimmers.

  The diaphragm is the principle muscle of inspiration.  To inhale, the abdominal muscles relax, the abdomen protrudes, the thoracic cavity (chest) volume increases and the lungs expand.  In a normal breath, the diaphragm vertically drops about one and a half centimeters.  During deep breathing, the diaphragm may drop ten centimeters.  The ability to breath deeply is not only a matter of chest expansion but also one of the ability to pull the diaphragm downward.
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The skeletal muscle system is composed of two main types of muscle fiber and each exhibits different contractile properties.  They are referred to as slow twitch (type 1) and fast twitch (type 2).

Slow twitch muscles are generally responsible for coordination, balance and maintaining an upright stance – the “anti-gravity” muscles.  Sports such as long distance running or cycling are predominantly slow twitch muscle activities. Weight lifting, sprinting and most racquet sports tend to use the fast twitch muscles.  They are also the muscles associated with a musician’s performance technique.
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