Sighting Focus - Group Workout

Objective: Practice sighting.

Set 1 - Warm-up; Dist = 300
100 Swim, 100 Kick, 100 Pull - Training Cat: EN1

Set 2 - Vertical Kicking; Dist = 400 yards (sort of)
8 x 45s kicking 15s rest - focus on kicking in 3s
  1 & 2: focus on minimal knee bend, count in 3s
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Set 3- Conditioning; Dist = 400
2 X 200 Freestyle + 30s rest - Training Cat: EN2
Sight every sixth stroke - normal sighting.

Set 4 - Sighting Drill; Dist = 300
6 X 50 Freestyle + 15s rest - Training Cat: EN1
Sighting twice per length with alligator eyes (just peeking)

Set 5 - Sighting Drill; Dist = 300
6 X 50 Freestyle + 15s rest - Training Cat: EN2
Sight twice per length with head up on each repeat as follows:
  1: Head up for 5 arm strokes when sighting
  2: 4 strokes,
  3: 3 strokes
  4: 2 strokes
  5: 1 stroke (more or less "normal" sighting)
  6: 0 strokes - just peek with "Alligator Eyes" technique, no breathing

Set 6 - Conditioning; Dist = 400
2 X 200 Freestyle + 30s rest - Training Cat: EN2
Sight every sixth stroke, alligator eyes sighting .

Set 7 - Cool-down; Dist = 300
1 X 300 Freestyle Swim - Training Cat: REC
Swim quietly, with head in good swimming posture.

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