There are a few key points to focus on in training to prepare for an open water race. One of the easiest skills to practice in a pool is sighting. This is where you physically lift your head above the water mid-stroke to see ‘spot‘ the upcoming buoy and ensure you’re traveling in the right direction.
- Distance: 4,200 Yards
- Duration: 75 Minutes
- Focus: Open Water Training
Main Set: Broken 3,000
- 1 x 1,000 Freestyle @ 60s Rest
- 2 x 500 Freestyle @ 30s Rest
- 4 x 250 Freestyle @ 15s Rest
Sighting is a skill that needs to be practiced and perfected before race day. Here are some tips to nail this skill in the pool:
- Lift your head only as high as necessary. In calm bodies of water, like a lake or river, lift just your eyes out of the water.
- In wavy ocean conditions, time it so you’re sighting on the top of a wave for the best view of the course. Feel your body rise and fall on the swells and sight accordingly.
- Use landmarks and other swimmers when breathing to the side.
- Do not breathe while looking forward. Separate the two actions by sighting forward and then immediately rolling your head to take a breath to the side.
- Sight 2–3 times in a row (during every other stroke). Use the first sight to locate the buoy, the second sight to adjust your angle and the third to verify your direction.
- Practice, practice, practice! Make a point to practice sighting drills in every second or third workout.