In swimming all competitions take place either in the Long Pool (50 metres) or in the Short Pool (25 metres).
Those who are lucky enough to train daily in a 50 m swimming pool. he will certainly find less difficulty in tackling both types of races.
We know that there are mainly three differences between the long pool and the short pool:
departure
the underwater phase
turn.
The short course is faster and therefore also more technical. Whoever is quicker to get off the blocks at the start has the advantage.
The turn is the other technical moment, it requires continuous specific training and is the most delicate phase in the 25 meter races.
No less important is the underwater phase which allows you to be faster than on the surface.
How much time difference is there between the short course and the long course?
Example :
50 MT Freestyle
Female
Timed Pool Time from 50 MT: 00:28:46
In a 25 MT tank it would be 00:27:76
Example.:
50 MT Freestyle
Male
Timed Pool Time from 50 MT: 00:28:46
In a 25 MT tank it would be 00:27:66
The formula for converting times from short course to long course is available in the 2023-24 Italian Swimming Federation Regulations on page 17.
The link to the official document: Swimming Sector Regulations 2023-24
1. Swimming efficiency, or also called stroke index, is an important concept for improving performance in the water. There are several formulas for calculating swimming efficiency, but let's look at two common approaches:
Swimming Equation: The swimming equation is a formula that considers variables such as reaction time, time under water, turn time, stroke count, and stroke frequency
Here's how it's written: [ ST = S + (UT + TT) + (CC \cdot SR) ]
This equation represents two components: time under water and time above water. Time under water is the sum of (UT) and (TT), while time above water is a function of (CC) multiplied by (SR)..
2. Speed Formula: Another approach involves swimming speed.
The formula is: [ v = \frac{{P_m \cdot E_p}}{D} ]
This formula takes into account muscle power, propulsive efficiency and water resistance to calculate swimming speed.
In short, improving swimming efficiency requires good technique, correct stroke frequency, and effective time management under and above the water.
The relationship between swimming speed and running speed can vary depending on various factors, but we can make some general considerations:
Distance ratio: In terms of distance, 100 meters of swimming is approximately equal to 400 meters of running. This ratio may vary slightly depending on the swimmer and type of swimming, but it is a good point to make.
Training time: If you are looking to integrate swimming and running, you may want to consider training time.
For example, se fai 1 ora di corsa a un ritmo di 6 minuti al chilometro (quindi circa 10 chilometri), probabilmente in 1 ora di nuoto riusciresti a coprire circa 2,5 chilometri (equivalenti a 100 vasche da 25 metri). if you run for 1 hour at a pace of 6 minutes per kilometer (so around 10 kilometres), you would probably be able to cover around 2.5 kilometers in 1 hour of swimming (equivalent to 100 25 meter laps).
Variety of speeds: In swimming, you can work on different intensities and speeds. For example, you can do interval training (sets of shorter distances at faster speeds) or endurance training (longer distances at a steady pace)..
Maintaining a variety of speeds is important for a complete and balanced workout in both swimming and running.
Taking the times between swimming and running, for a series of races from sprint to middle distance, with a distance ratio of 4:1 or close, i.e.
Swimming distance |
Running Distance |
100 MT. I swim |
400 MT. race |
200 MT. I swim |
800 MT. race |
400 MT. I swim |
1,500 MT. race |
800 MT. I swim |
3,000 MT. race |
1,500 MT. I swim |
5,000 MT. race |
.
The ratio of running to swimming speed is generally between 3.9 and 4.1, but for the 100 meters, the ratio is around 4.4. These values may vary slightly depending on individual abilities and the swimming or running technique used.
To obtain the training pace over different swimming distances, we must start from the swimming performance, obtained over different distances in the same swimming style, it is possible to calculate the best performance of an athlete on any other distance of the same style both in absolute terms (data entry = personal record on the two distances), and the terms relating to the current condition (entry data = times swum in a recent condition).
It is important that the data entered are times obtained in tanks of the same length, thus returning times obtainable at other distances in tanks of the same length.
Example by entering the race times of the pre-competitive athlete with:
Distance 1 (MT) : 100 MT - Time: 53"
Distance 2: (MT) : 200 MT - Time: 2:08
Let's solve the differential equation which in swimming calculates the decrease in average speed as the race distance increases (see fig.01)
The mathematical model returns in the first column the performances obtainable on all the other distances of the races proposed in the first column that of the distances.
The model is valid for both female swimmers and male swimmers regardless of age, but starting from 12 - 13 years onwards.
Fig.01 shows us the paces to keep in training on the different possible distances chosen as the basis of the set of spaced repetitions, to condition the energy systems in a differentiated and specific way.
]]>In swimming events such as the 50 meters, the start plays a decisive role compared to longer races..
In swimmers' starts, the most significant variables correlated with performance are:
Current types of departures are:
Grab start: feet and hands on the edge of the block and the pelvis high..
Track start: one foot on the front of the block and the other on the back.
This Track start has two variants:
In the 2000s, the most used start was the grab start. Now, on the other hand, most swimmers prefer the track start, especially since there are blocks with the aileron adjustable in relation to the height of the swimmer..
The front track start allows a high speed in leaving the starting block, but it is less powerful than the rear track start which is slower but develops a greater speed by being able to take advantage of the better grip of the block to push more effectively..
The choice of the start is strongly correlated to the characteristics of the individual athlete.