Swimming drills — “Catchup” considered harmful

Or at best, useless…

I’m doing some coaching again and giving thought to helpful drills for the swimmers to improve their technique, but it’s given me pause for thought over what drills actually achieve and how much that’s consistent with what they’re intended to achieve. I suspect that in many cases the correlation is minimal, as I’ve seen many age-group swimming coaches set drills in training sets without any explanation as to the purpose of the drill or what the swimmer should be concentrating on, and when I swim myself I see any number of triathlon/Iron Man competitors practising the same drills week in, week out, with no discernable improvement in their actual swimming stroke or performance.

So, to a perennial favourite of swimming coaches everywhere: the front crawl “catchup” drill. For the one front crawl swimmer in the world who hasn’t heard of it, this is when the swimmer stops one arm in a streamline position at the beginning of the stroke whilst the other arm completes one stroke cycle and stops alongside it, at which point the first arm completes a stroke cycle and so on, alternating arms. The intention is, I believe, to teach the swimmer to extend the arm fully before commencing the stroke thereby generating power over the greatest distance possible.

So why do I believe it’s a useless drill, or even harmful to a swimmer’s performance?

Well, to start with, my understanding is that the brain doesn’t learn the action of a single part of the body in isolation, but rather as a whole. So if the drill is to be useful it should replicate how the the rest of the body will perform at race speed. Catchup just doesn’t do this. In front crawl the body will never be face down flat on the water in the manner that catchup is usually performed. The arm will also not replicate the actual front extension position of front crawl (because of the body’s rotation about its longitudinal axis), so whatever might be learnt, it isn’t relevant to front crawl.

There’s also no guarantee when performing catchup that the rotational position of the shoulder and alignment of the elbow are correct, and given the inconsistent body position it’s probably quite likely to be the case that they’re wrong.

Finally there are a couple of issues that I can’t substantiate for myself at the moment. I’ve read that swimming catchup actually acts to restrict the blood flow around the shoulder joint and reduce the space available for the soft tissues which can lead to injury. And I’ve seen it claimed that the optimal arm entry in front crawl is at 40° to the surface of the water. If this is in fact true, clearly catchup cannot emulate that position.

In my opinion, if the desire is to make sure the correct arm position is achieved for the start of the stroke in front crawl, probably the right way to do that is to teach the proper arm recovery which will naturally lead into the correct position for the start of the stroke. But how many swimmers, even club swimmers and triathletes or Iron Man competitors, have I seen with a flailing arm recovery that is so far from optimal?

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The Solar Greenhouse project begins!

I’m actually expecting it to take somewhat longer to get this one off the ground, but over the weekend I picked up the first component for this project. The idea is to build a greenhouse that will stay warmer than would otherwise be the case during the colder half of the year with a view to extending the season for tomatoes, keeping peppers (particularly chiles) alive over winter and perhaps also providing a home for our pineapple plant(s).

To achieve that I intend to make three modifications to the greenhouse itself. The first is to replace the north (or slightly west of north, in my case) wall with an “extension” that will be home to a wall of black containers full of water. I have a fair number of 25 litre “jugs” that originally contained Sodium Hypochlorate and I think I can probably fit three vertically for every foot in length (greenhouses are still measured in feet, it seems) of the greenhouse wall. Quite how many that will end up being, I’ll come to in a moment. The idea here being that sunlight entering the greenhouse from the south will warm the water during the day and that heat will then be released back into the greenhouse as it cools overnight.

The second modification will be to replace the lower half of the north-east wall by the back wall of two compost bins (located outside the greenhouse) with a footprint of about 1.2m x 90cm each. This wall will be made of some sort of mesh with holes around 25mm big, whilst the other walls and roof of the compost bins will be timber, and possibly insulated. The intention here is that some of the heat generated by the compost will escape into the greenhouse. I’m aware that some people use a heap inside the greenhouse to provide heat (I believe fresh horse manure is considered a good choice), but that does mean giving up growing space and needs a door large enough to be able to barrow manure in and out (probably a double door, in fact). The obvious benefits of the heap inside are that all escaping heat warms the greenhouse, and it can be used to provide warmth for germinating seedlings too. If I had a sufficiently large greenhouse with double doors I might well be tempted to go that route. The compost material itself will be all of our kitchen waste, plus the contents of our compost toilet once I get around to building it.

The last modification is perhaps the most tricky. My inspiration in this instance comes from a television programme broadcast perhaps fifteen years ago called “It’s Not Easy Being Green”, in which a trench was dug inside the greenhouse and filled with small pieces of broken glass. A solar-powered PC fan was then used to blow air from the top of the greenhouse structure down a pipe into the glass, with the glass giving up the heat it had stored overnight.

In the case of the INEBG heat store, I suspect that it really didn’t work that well, but it has led me to discover that “earth batteries” are a thing, and to a number of different methods for achieving the same ends that are likely to work. My favoured method at the moment is to use solar powered fans to blow air recovered from the top of the greenhouse structure into slotted pipes (such as are used for field drains) that are buried in the ground and then exit back into the greenhouse, the idea being that during the day the warm air heats the soil around the pipes, and at night the air is heated by the soil as it is cycled back into the greenhouse.

Ideally I think I’d like to have a load of sensors plugged into something like a Raspberry Pi to monitor the temperatures and so on, but I’ll have to see how that goes.

So, over the weekend I collected the mostly dismantled parts of a 10’x8′ greenhouse that was offered for free by someone local. It’s quite old I think and needs some TLC in places, but it will be my starting point. Judging by the longer pieces, it has a fairly solid aluminium base along with the frame.

And here’s the rest, with some of the strangest window openers I’ve seen in a greenhouse.

And so to the issue of the number of water containers… The frame is 10′ long, suggesting that I could manage a wall of 30 containers containing 750 litres of water in total. However, I also have what I believe is a complete set of parts for an 8’x8′ greenhouse and I’m wondering if I can perhaps fit the two together to make a structure anything up to 18′ long. The space I intend to use is about 24′ wide, but I need some of that space for the compost bins and working space around them, and obviously I’ll need room to get in through the door in the end opposite the compost bins, so 16′ seems the largest reasonable maximum length unless I’m going to do a lot more faffing about or site the greenhouse elsewhere.

The next step is to dig a test pit on the intended site to see a) if it fills up with water and b) how fast water drains out of it. If it fills up with water then the earth battery idea probably isn’t going to work which will be irritating, but I’ll deal with that obstacle when I come to it.

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Swimming, 31st January 2022

Well, what a difference a day makes…

I can’t honestly claim I was really feeling up for it today, but I just got in the pool, got on with my 50m reps and kept getting below my target time. Even when I had a couple of turns blocked by other swimmers I still made the target which was as much surprising as it was pleasing. The times were:

42.11, 42.78, 42.11, 42.19, 41.72, 42.54, 42.42, 42.91, 42.37, 41.94, 41.22, 41.80, 42.20, 41.45, 41.37, 41.36

which averages at 42.03. The only time I’ve gone faster was off a longer rest interval or when I’ve had failures, so I’m really pleased with that. It does mean that when I go next I shall be knocking another five seconds off the rest interval though. The last time I did that was 1st December, so it’s taken two months (albeit with very little swimming over the Christmas/New Year period) to get back to the level I was at before I last reduced the rest interval. There’s still a fair way to go yet — I’d really like to be repping these off 70 seconds, but one step at a time 🙂

Perhaps just as surprising was the fact that I didn’t really pay for the performance when it came to the 25m reps either. Ok, so I was absolutely dying by the time I finished (and I ran out of time to complete the last two reps), but my first was 17.56s and eight were in the mid-18s. I can’t be unhappy with that.

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Swimming, 30th January 2022

I really didn’t know what to expect today. Recent performances have rarely been good and I’d spent the weekend doing fairly physical stuff around the property.

As it happened, my 50m reps weren’t too bad. The lane was quite busy which meant I had the occasional aborted turn and got a slow time as a result, but whilst the times weren’t going to set the world on fire they were getting towards acceptable.

Come my 25m reps however, I just ran out of steam. I think by that point my body had burnt every last calorie I could spare and after ten reps I decided to give it up as a bad job.

Such was my exhaustion that I came home, ate dinner and fell asleep. Clearly I’d just pushed myself as far as my body was willing to go.

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Swimming, 27th January 2022

Ok, perhaps I posted too soon 🙁

Today wasn’t so good and I felt as though I was fighting for speed much of the time. I had several failures in both my 50m and 25m reps. No idea why it’s all such a problem at the moment. It may just be some virus or other that’s doing the rounds, but I guess we’ll see over the next few sessions. If things don’t get better I might have to do some hard thinking.

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Swimming, 26th January 2022

Today felt much improved over my recent swims, being mostly back on the pace I had before Christmas. Hopefully this bodes well for the next session and I can start to put this period of poor performance behind me.

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Swimming, 24th January 2022

Well, I wimped out yesterday as for some reason I was feeling very tired, but I couldn’t do that two days in a row. The pool was not at all warm today. I really hope they get the new boilers installed soon.

My 50m reps today were a big improvement on last Thursday — close to being back on my expected pace. In fact they might well have been had I not had a few where I had to avoid other swimmers. And I got through the entire set without dying, which is always a bonus.

And the 25m reps weren’t that bad, either. I did have to skip one and in fact missed the last because they were quite strict with the times today (there was a triathlon training session waiting and they needed to get more lane ropes into the pool). Otherwise I wasn’t unhappy. Hopefully when I next swim on Wednesday things will be back to normal.

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How not to cut down a tree…

I’ve been removing some sycamore branches that were overhanging the veggie plot from one of our hedgerows which hasn’t been too much of a chore thanks the pole saw, but one trunk had grown out at an angle over the compost bins and must have reached at least five metres into the garden so presented more of a problem to remove.

I decided if I could get it to fall in the right direction, against its lean, then it would miss the compost heaps and we’d all be good, so at the start of the week I erected a scaffold tower to allow me to take off as much weight as possible from the “wrong” side of the tree with the pole saw. Then yesterday I roped the tree to a winch attached to the base of another tree and put as much tension on it as I could to try to help it fall the way I wanted. So far, so good.

Cutting the wedge out of the tree facing the intended direction of fall was a bit tricky just because there wasn’t anywhere easy to stand, but I eventually got that done, added a bit more tension to the rope and started on the back cut. Not even a quarter of the way through, the tree sat back against the rope and nipped down hard on the bar of the chainsaw so it was stuck. I had some wedges, but hammering those in and tightening the rope further still didn’t help. Possibly I should have put the chainsaw in sideways and left a “strap” at the back, but it really wasn’t quite large enough for that approach given the awkward position I had to work from.

In the end I had to resort to breaking out the hand saw and making a new back cut with that, putting more tension on the rope as I went. Eventually the trunk started to make cracking noises and with a little more sawing and a lot more sweating, it fell neatly alongside the compost heaps. Not quite where I’d planned, but at this point anything that meant it didn’t fall on top of the heaps was a positive.

With the chainsaw now free I was able to cut off all the bits that won’t make decent logs for the wood burner next winter, but by that time it was getting dark and I had to stop.

This afternoon I fired up the chipper and fed all the rubbish into it. There was quite a big pile 🙂 However, I now have a decent size pile of chips that will either get used in the veggie plot, or possibly under the stands for the beehives, to keep the weeds down.

Now the danger of having stuff fall out of the sky has been removed my intention is to extend the compost heap area, put up a storage shed and build (yet) another greenhouse, but more of that another time.

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Swimming, 20th January 2022

Well, today was a complete disaster. I was pushing as hard as I could, but over 50m I was about three seconds off the pace. I wonder if yesterday’s poor performance wasn’t all about the beer and perhaps I’m actually getting a cold or something. I guess the next few days will tell.

After eight equally poor reps I just couldn’t get any faster and was absolutely exhausted, so I decided to call it a day.

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First attempt at smoked salmon

My wife found some salmon on offer a couple of days back because it was approaching its “expiry” date, so she bought an extra packet for me to try smoking. It’s actually a 500g fillet sliced into four. Not ideal, but worth a go.

I’ve put the fish on a rack and applied a cure of 50:50 salt/sugar. That’s now sitting in the fridge and I’ll keep an eye on it to see how it goes.

The cure is obviously working, but I’m told the fish will lose quite a bit of water. Once I feel it’s done I’ll rinse it, dry it off and give it a bit more time in the fridge before putting it in the smoker.

I’m not sure what wood I’ll use to smoke it yet. Perhaps apple or alder, though I do also have some cherry and oak that I could try. There could be more visits looking for discounted fish just so I can try some different ones 🙂

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