You spent the winter working on your swimming. On race day, will you be able to navigate properly and take advantage of that new-found speed? Sighting is a skill that needs to be practiced regularly before race day. Here are some sighting tips to help prepare for your open-water race:
- Lift your head only as high as necessary. In calm water, only lift your eyes out of the water.
- In rough water or ocean conditions with waves and large swell, time your sighting so you are on the top of a wave for the best view of the course and surroundings.
- When conditions are choppy or unpredictable – stormy days, windy days – lift your head extra high while minimizing the total number of times you sight. You may not be able to find buoys during the race so locate shore landmarks before the start to aid navigation – mountains, buildings, trees, any large object you can sight on. The sun can be an excellent point of reference.
- Separate breathing and sighting. Sight forward, then roll your head into your normal breath cycle.
- Press down with your hand and arm during the catch phase of your stroke as you are about to sight. This will provide stability, lift your upper body and make it easier to raise your eyes above the water.
- Arch your back while lifting your head. This draws your hips up and allows your legs and feet to stay near the surface, minimizing drag.
- Instead of trying to take your bearings in one long sighting, take multiple quick peeks to form a mental image. Quick look, quick look, quick look – without breaking your natural stroke rhythm. Once you have created the mental image, adjust your course in small increments. Then another quick look to verify you’re on course.
- Practice! Sighting is an acquired skill that you can learn in a pool during your normal workouts.
Sighting Drills
Tarzan Drill
In a 25-yard/meter pool, swim three strokes normal, then raise your head completely out of the water and swim four “Tarzan” strokes. Swim the remainder of the length normally. Repeat 8-10 times.
Alligator Eyes
In a 25-yard/meter pool, swim three strokes normal, then raise your eyes just above the surface of the water for four strokes. Swim the remainder of the length normally. Repeat 8-10 times.
Navigation Check
In an empty lane at the pool, close your eyes and attempt to swim straight down the middle. You’ll quickly learn if you favor one side or the other and know how to compensate in open water.
