Aqua aerobic and cardiovascular disease

Cardiovascular disease (CVD) is a general term for diseases of the heart and the blood vessels. Cardiovascular disease includes high blood pressure, atherosclerosis, heart attack, stroke, congestive heart fialure, rheumatic heart disease, and congenital defects. Some of these diseases affect the blood vessels whereas other affect the heart itself. 

Cardiovascular diseases are a result of both genetic and environmental factors. Lifestyle habits (low fat, high fiber diet and exercise) along with medications play a major role in terms of treatment and prevention. In addition, lifestyle changes can help maintain optimal cardiovascular function following cardiac rehabilitation. 

Pace plans for 200m events

The pacing plans seem to be similar for all 200 m events. Ideally, swimmers should start out at the fastest pace they can maintain throughout the race without losing speed at the end. They should swim the first 50 m of these races 2 to 3 sec slower than their fastest time for 50 m. The first 100 m should also be 2 to 3 sec slower than their best time for that distance. Their drop off times from the first to the second half of freestyle and backstroke events should be between 1 and 2 sec. In butterfly and breakstroke events their drop off times should be 3 to 4.5 sec. There are two main reasons for the larger drop off in those events. First, velocity flunctuations are greater in butterfly and breaststroke than in the other two competitives styles. Thus, more effort is required of breaststroke and butterfly swimmers to accelerate their bodies during every stroke cycle. Second, the split for the first 100 m does not include a turn in these races, whereas the split for the second 100 m includes a turn. 

Pace plans for 100m events

A properly paced race will be faster than a poorly paced one. Pacing involves swimming the first half to three quarters of races slower so that the remainder can be swum faster. Swimmers find that the total time for races is faster when they do this.

Athletes can race at maximum effort for only 40 to 45 sec before severe acidosis sets in. This does not mean that athletes can maintain maximum speed for 40 sec. The effects of progressive acidosis actually begin reducing the rate of anaerobic glycolysis after approximately 15 sec of all out effort. In races of 100m or longer, swimmers delay acidosis by swimming slower in the early stages.

Breaststroker's knee

One of the more common swimming injuries in the lower body has been termed breaststroker's knee. It is actually a strain of the medial collateral ligament on the inside of the knee and seems to result from a combination of overuse, muscular weakness, and poor flexibility. In the breaststroke, the legs are extended rapidly and rotated outward during the kick. While this position puts the knee into the best position to generate propulsion, it also places a great deal of stress of on the inside of the knee as the legs are brought together forcefully during the kick. Not surprisingly, knee pain increases with use; as training age and volume increase, so does the risk of developing knee pain. A kick that is directed straight back will place less stress on the inner side of the knee.