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 200 Freestyle Swim
1 X 100 Freestyle pull with pull buoy

Set 2 - Sighting Practice; Dist = 400
8 X 50 mass start, on 10 secs rest
Sight frequently, say every 6th stroke.

Set 3 - Conditioning + Sighting Ladder; Dist = 1800/1400
Freestyle sighting twice per length; 15 secs rest for all repeats
Training Cat: EN2 except SPRINT for the 50s

Fast Lane	Less Fast Lane
3 X 100	1 X 100
2 X 200	2 X 200
1 X 400	1 X 400
2 X 200	2 X 200
3 X 100	1 X 100

Set 4 Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with long, easy strokes

Total 3200 / 2800

Return to Workout Directory.