If you've ever found yourself swimming extra distance in a triathlon because you drifted off course, you're not alone. Learning how to sight while swimming in lakes, rivers, oceans, and other bodies of water is a crucial skill that can help you swim straighter, save energy, and improve your race performance. Unlike pool swimming, triathlon swims don’t have lane lines, making it essential to develop solid sighting techniques to navigate effectively.
At MOTTIV, we understand the challenges of swimming in lakes, rivers, and oceans because we've been in your shoes. We've helped countless triathletes and endurance athletes master sighting to improve their swim times and overall race performance. In this guide, we'll cover everything you need to know to sight efficiently and confidently in any race.
What You’ll Learn in This Article
- Why sighting is critical for triathlon swimming
- How poor sighting can slow you down
- The best sighting techniques for triathletes
- How to practice sighting drills in both the pool and open water
- Adjusting sighting for different race conditions
- Common mistakes and how to fix them
Why Sighting is Crucial for Open Water Swimming
Unlike pool swimming, where you follow a black line, races require you to navigate using inflatable buoys or landmarks. Proper sighting helps you:
- Swim in a straight line and avoid unnecessary distance.
- Conserve energy by reducing excess strokes caused by poor navigation.
- Stay on course without relying on other swimmers.
- Maintain race confidence, knowing you’re heading in the right direction.
How Poor Sighting Can Impact Your Swim Performance
If you don't practice sighting, you may end up falling into one of the below situations that you don't want to find yourself in:
- Swimming extra yards, adding unnecessary time to your race.
- Lifting your head out of the water too high disrupts your stroke and causes drag.
- Over-sighting, which slows you down and tires you out.
- Following other swimmers who may also be off course.
The Fundamentals of Sighting
Sighting is the process of briefly lifting your head above water to spot a buoy or landmark while maintaining a steady swim style. The goal is to keep your body as streamlined as possible to avoid disrupting your rhythm.
How Often Should You Sight?
The number of times you sight depends mostly on the conditions on the day. It can also depend on your skill and experience as a swimmer. We recommend the following ranges for these common water conditions:
- Calm water: Sight every 6-10 strokes.
- Choppy water: Sight every 3-5 strokes.
- Strong currents: Sight every 2-3 strokes to stay on track.
The Most Common Sighting Mistakes and How to Fix Them
- Mistake: Lifting your head and chest too high. Fix: Keep your eyes just above the water and avoid arching your back.
- Mistake: Over-sighting every stroke. Fix: Aim for every 6-10 strokes unless conditions require more.
- Mistake: Not using a landmark for navigation. Fix: Choose a stationary point beyond the race markings to sight off of.
Proper Sighting Technique for Triathletes
Now, let's get into the nitty-gritty. How does a swimmer actually learn to sight when there's so much else to focus on? Let's take a look at the steps:
The Lift-and-Look Technique
- Breathe first, then lift your head slightly forward.
- Glance forward to sight the race marking or landmark.
- Lower your head back into the water and continue swimming.
- Repeat every 6-10 strokes, adjusting as needed.
Remember, minimize head lift to prevent your legs from sinking, time your sighting with your catch, and keep your feet kicking to maintain forward momentum.
Bilateral Breathing and Sighting: How They Work Together
Bilateral breathing (breathing to both sides) helps maintain a straight line.
By combining breathing and sighting, you'll help minimize disruptions to your stroke. For efficiency, try sighting just before taking a breath.
Learning to swim as an adult can be one of the biggest challenges for aspiring triathletes. Our book, Triathlon Swimming Foundations, is a great place to start if you want proven instructions on how to become more comfortable in the water. We’ve helped thousands of adults learn to swim!
Sighting Drills to Improve Your Navigation
Now, let's practice! Here are some drills you can do to begin integrating sighting into your regular swim training. Start in the pool, then progress to your local swimming hole. Incorporate sighting into your regular swim sets and practice sighting under various conditions.
Pool-Based Sighting Drills
- Sighting Every 6 Strokes (exactly how it sounds!)
- Crocodile Eyes (Only lift your eyes, not your head)
- Lane Line Navigation (Pick a landmark such as a water bottle, and swim toward it)
Sighting Drills to Practice Before Race Day
- Follow the Buoy (Swim directly toward an inflatable race marker)
- Blind Swim (Swim a short distance with eyes closed, then sight)
- Landmark Navigation (Use a distant object to sight on)
These drills are taken from the MOTTIV training app. If you want more of these types of workouts and tips, all integrated with a personalized training program designed for your abilities, goals, and schedule, check it out today!
How to Sight Efficiently in Different Conditions
The open water is never predictable. What looks like a calm lake one morning can turn into a raging sea the next. Here are some things to consider when you're taking your newly acquired sighting skills into a race setting for the first time.
Sighting in Calm Water vs. Choppy Conditions
If the water is calm, keep sighting minimal to maintain rhythm. In choppy water, you'll want to sight more often and time it between waves.
Additionally, you'll need to adjust your sighting for sun glare and low visibility conditions, so be sure to research these before your race starts.
- For sun glare: Use shaded landmarks instead of looking directly at the buoy.
- For foggy conditions: Look for large, high-contrast objects, not just race markings.
Strategies for Sighting in Races with Large Buoy Spacing
You may find yourself racing at an event where the course markers are spaced out more than you'd like. It's easier to follow large orange and yellow inflatables that are placed only 50 meters apart, but not all race organizations follow this protocol. Here are some tips you can use on race day if you are overwhelmed by the expanse of water in front of you:
- Identify a major landmark to use as a reference.
- Count strokes between sighting to maintain efficiency.
- Follow the pack if the leading swimmers are on course.
FAQ's About Sighting in Open Water Swimming
Q: How do I know if I'm sighting too much?
A: If you feel fatigued or slowing down, try reducing the number of times you sight.
Q: What’s the best way to sight in open water without slowing down?
A: Use the lift-and-look technique and time it with your stroke.
Q: How can I improve my open water sighting for triathlons?
A: Practice drills in both the pool and open water, and focus on stroke efficiency.
Q: Does sighting differ for short vs. long-distance swims?
A: Yes! Short races require more aggressive sighting, while long-distance events benefit from a more relaxed approach.
Q: How can I improve my sighting?
A: To improve, triathletes should learn to lift their heads and eyes above the water. This helps them get a clear view of the buoys and stay on course without significant disruption to their stroke.
Q: How often should I sight while swimming in open water?
A: It is generally recommended to sight 2-3 times every 100 meters, but conditions can dictate this. In wavy ocean conditions, you might need to sight more frequently to maintain a straight path.
Q: What is the best body position for sighting in open water?
A: A good body position involves keeping your body flat and streamlined while lifting your head slightly to get your eyes above the water. This allows for better sight without compromising your forward momentum.
Q: How can I reduce the disruption to my stroke while sighting?
A: To minimize disruption, try to get your eyes out of the water quickly and return your head to take a breath. Ensure your body remains in a good body position and focus on maintaining your rhythm.
Q: Should I adjust my breathing pattern while sighting?
A: Yes, swimmers, when breathing, should consider incorporating a breath to the side while sighting. This allows you to keep your head low and reduce drag while still being aware of your surroundings.
Q: What should I do if ocean conditions are wavy during my swim?
A: In wavy ocean conditions, it’s advisable to kick extra hard and prepare to sight more frequently. This helps you maintain your direction and stability while navigating the waves.
Q: How can I practice open-water sighting effectively?
A: To practice open-water sighting, try to incorporate open-water sighting practice into your training sessions. Focus on following buoys and staying on course while using the correct technique.
Q: What should I focus on during the catch phase of my stroke while sighting?
A: During the catch phase of your stroke, focus on keeping your hand and arm engaged while lifting your head to sight. This ensures you maintain propulsion while also checking your direction.
Q: Are there any specific recommendations for triathletes preparing for the Ironman World Championships?
A: For triathletes preparing for the Ironman World Championships, it is crucial to practice in similar ocean conditions as the event. Follow these tips to refine your technique and ensure you can swim straight while navigating the course effectively.
Conclusion: Mastering Open Water Sighting for Better Swim
Sighting is an essential skill for any open-water swimmer. By practicing proper technique, using landmarks, and incorporating sighting drills into training, you can swim straighter, faster, and more efficiently. The key is to practice sighting until it becomes second nature.
Ready to improve your swim and take your race performance to the next level? Download the MOTTIV training app for a free, personalized training plan that does all the planning for you. We want to ensure that you’re properly trained and feeling confident for your first race.
