Pool Sighting Drills for Triathlon
A pool session that builds sighting skill step by step, from head-up freestyle to sighting every six and every nine strokes.
- Duration
- 39 minestimated
- Distance
- 1,700 m
- Effort
- 43
- 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 | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Head-up freestyle, eyes forward | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Crocodile eyes every 6 strokes | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalTempo Sight every 6 strokes, then breathe | 100 m | 92-96% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | IntervalEndurance Sight every 9 strokes, steady | 200 m | 85-92% CSS pace |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Sighting can be learned in the pool long before the first open water swim. This 1700 m session builds it in steps. First come four 50s of head-up freestyle with the eyes forward, then four 50s with a short crocodile eyes lift every six strokes. Four 100s at a steady pace with sighting every six strokes and a 200 with sighting every nine strokes put the skill into longer swims.
Head-up freestyle strengthens the neck and upper back and shows you how much the legs sink when the head is high. With crocodile eyes, only the eyes come above the water, which keeps the hips higher. Lift during the forward reach, look, then turn to breathe. Use a fixed target at the end of the lane and make every lift short and calm.
For beginner triathletes and pool swimmers who plan to swim in open water. Repeat it every week or two in the months before the season.
Tips
- Press the chest down a little as you lift the eyes so the hips stay up.
- Choose a different target at each end of the pool.
- Keep the stroke rhythm the same when you sight.
Good forSprint triathlonStandard-distance triathlonOpen waterPool
Season phaseBaseBuild