Open Water Sighting Basics, 3 Rounds
Three rounds of steady swimming with sighting every six and every nine strokes, so lifting the eyes becomes part of your stroke.
- Duration
- 37 min
- Distance
- 1,825 m
- Effort
- 46
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle, long strokes | 8 min | 85-92% CSS pace |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Sight every 6 strokes, eyes only | 3 min | 85-92% CSS pace |
| 2.2 | RecoveryRecovery Easy, breathe to both sides | 1 min | 75-85% CSS pace |
| 2.3 | IntervalEndurance Sight every 9 strokes, eyes only | 3 min | 85-92% CSS pace |
| 2.4 | RecoveryRecovery Easy, check your line | 1 min | 75-85% CSS pace |
| 3 | Cool-downRecovery Easy freestyle or breaststroke | 5 min | 75-85% CSS pace |
About this workout
Sighting means lifting your eyes briefly to see where you are going. In this 37 minute session you practice it in three rounds. Each round has 3 minutes of steady freestyle with a sight every six strokes, a minute of easy swimming, 3 minutes with a sight every nine strokes and another easy minute. An 8 minute warm-up and a 5 minute cool-down frame the main set.
Lift only your eyes above the water, like a crocodile, during the forward reach of one arm. Look, then turn your head to the side and breathe as usual. Keep the lift short and press the chest down a little so the hips do not sink. Pick a large, fixed target such as a building, a tree or a buoy and check that you are swimming straight toward it.
For swimmers who can swim 20 minutes of freestyle without stopping. Later, adjust the sighting rhythm to the conditions, more often in waves or current, less in calm water.
Tips
- Sight first and breathe second, trying to do both at once costs rhythm.
- Choose a target that is tall and easy to see, buoys disappear behind waves.
- Count strokes in your head to keep the sighting rhythm.
Good forOpen waterSprint triathlonStandard-distance triathlon
Season phaseBaseBuild