Due to the lungs, the center of buoyancy and the center of gravity of the human body are not the same. Therefore the lower body has a tendency to sink. If the body is not horizontal but even slightly inclined, the area it offers to drag is much higher, leading to higher resistance. An easy way to stay horizontal is to lean forward and position the head straight in the extension of the spine. In this position the eyes are directed straight downward and the head is more immersed.
At the water surface, resistance is proportional to the breadth of a boat. Lying flat on the chest in freestyle or on the back in backstroke exposes the breadth of the body to the water. Rolling on the side reduces the breadth and the resistance. In freestyle and backstroke, one should roll from one side to the other in the stroke and glide on the side as much as possible. When taking breaths, one should take them as little as possible; for beginners it is good to breathe every three strokes and the more trained you are the more strokes in between each breath.
Sailboats are categorized according to boat length. This is due to the wave resistance at the surface. According to Froude, a naval architect in the 19th century, a body moving at the surface of the water creates a wave. The length of the wave depends on the speed. Faster the boat longer the wave. Froude found that resistance goes up dramatically when the wave length reaches the length of the boat. There is a simple formula connecting wave velocity to wave length (dispersion equation, metric):
Here c is the velocity of the wave in m/s, g is the gravitational acceleration (9.81 m/s2), and l is the wave length in m. If the maximum swimming speed ofc=2.1 m/s is entered, one gets a length of l=2.82 m. This is about the length of a 2 m swimmer with extended arms. So the longer you can glide with the extended arm the less wave resistance. This is also called front quadrant swimming.
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