Sighting Focus - Group Workout

Objectives: Practice getting your head up to sight and back down again to breathe.
You need to make sighting a seamless part of your stroke.
Have a look at this video of the experts practicing at the pool and in open water: sighting demo.

Set 1 - Warm-up; Dist = 600

Repeat 2 X
10 secs rest

1 X 100 Freestyle Swim
1 X 100 as 25 Kick on side (fins optional)
1 X 100 Freestyle pull with pull buoy

Set 2 - Sighting Practice; Dist = 400
16 X 25 on 10 secs rest
Sight every 2nd or 4th stroke, right before you breathe. Always breathe toward the windows.
This may be very difficult for you on your "bad" breathing side - be patient and master it!

Set 3 - Conditioning + Sighting Ladder; Dist = 2200/1800/1500
Freestyle sighting twice per length; 15 secs rest for all repeats
Training Cat: EN2 except SPRINT for the 50s

Fast Lane	Less Fast Lane	Least Fast Lane
4 X 50	4 X 50	3 X 50
3 X 100	1 X 100	2 X 100
2 X 200	2 X 200	1 X 200
1 X 400	1 X 400	1 X 400
2 X 200	2 X 200	1 X 200
3 X 100	1 X 100	2 X 100
4 X 50	4 X 50	3 X 50

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3600 / 3200 / 2900

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