Open-water sighting and drafting in the pool

Setup

1. Put a bright target (a cone or bottle) on the deck at each end of the lanes being used. If the pool allows, take a lane rope out to make a wider lane for pairs.
2. Pair up swimmers of similar speed; a lifeguard or qualified coach watches from the deck throughout.
3. This is pool practice. Real open water needs a supervised venue with safety cover, a bright swim cap and a tow float, and a gradual introduction to cold water.

How it runs

1. Sighting: swim freestyle and every 6–8 strokes lift just the eyes above the surface ('crocodile eyes') to spot the target, then roll to the side to breathe.
2. Feet drafting: the follower swims close behind the leader's feet without touching them, using the leader's wash; swap the lead every length.
3. Hip drafting: the follower moves alongside, head level with the leader's hip, riding the wave off the leader's body.
4. Put it together: 6–8 × 50 m in pairs, leader sighting, follower drafting, swapping at each 25. Rest 20–30 seconds.

Coaching points

• Eyes up, not head up: lift only to goggle level, then roll to breathe.
• Keep sighting in rhythm with the stroke so it doesn't stall the swim.
• In the draft, keep a light, steady kick and relax; the follower still sights now and then.
• Touching the leader's feet means drop back a little, never grab or pull.

Common mistakes

• Lifting the whole head, so the hips sink.
• Sighting every stroke and losing rhythm.
• Following so closely that hands hit the leader's feet.