A BarryS Coaching Swim Workout

Swim Workout Focus: Sighting & Technique

by Mike Jotautus

Practice your sighting and focusing on technique during this longer main set. Make each lap or part of the main set count by focusing on these aspects of your freestyle technique.

warm up

distance description rest/interval
400 (100 swim, 100 pull, 100 swim, 100 drill).
Focus on 2 things:
  1. hand entry in front of shoulder
  2. partial or three-quarter catch-up stroke

drills/sighting practice

distance description rest/interval
6 x 50

on :60. On each 50, every few strokes:

  • lift head only to "Alligator-eyes" position for 2-3 strokes, then "fall" into your breath
  • after sighting close eyes for 10 strokes, and repeat

main set

distance description rest/interval
500 SWIM - 140.6 or 70.3 pace :60 rest
400 FINS SWIM: Hard effort. Every other 50, practice sighting or closing eyes for 10-15 strokes, don't swim into others in your lane! :60 rest
300 PULL: Focus on hips up and posture :60 rest
200 SWIM: visualize transition, increase leg emphasis on 2nd 100  

cool down


total = 2200

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