Improve your WEST freestyle technique- from 200 m to 1000 m

Name: Improve your WEST freestyle technique- from 200 m to 1000 m
Rating: 4.4 (13 reviews)

Some people feel their out of air? they think the problem is breathing.I can tell you it's all about technique. "WEST"

Created byOri Sela

Last updated 3/2016

English

English [Auto],

What you'll learn

You will know how to swim 1000 m freestyle
You will swim faster
You will understand how to control your swimming pace

Course content

6 sections • 30 lectures • 42m total length

Read before you start- How to understand the 2 months training workouts1:35
Meir Darmon learned WEST and did his first Iron man1:54
Meir Darmon shares how learning WEST technique transformed his training, helping him pace, breathe, and master the water to finish his first Iron Man.
Ben Actor & Model telling how WEST was a life changing for him.1:39
Ben, a model and actor, explains how the West swimming technique kept him fit after a knee injury, helped him avoid surgery, and return to acting and running quickly.
3 steps in order to succeed0:48
Every workout has pictures, every picture is a new video.
After you repeat the first swimming workout 3 times and understand the WEST way to swim, all other workouts are going to be much easier.
How to take your swimming workout to the pool.1:21
Organize your gear for West freestyle training, use elastic fins to protect the lower back, and review 1–10 videos on screen before swimming, with a mobile cover to save trees.

Download or print all 5 swimming workouts before you start.1:00
First workout- save it print it and go to the pool with a big smile.(4 videos)0:02
You have 4 videos, Watch them 2 times before going to the pool
1A- Palm loose like a bowl.2:00
Adopt a palm loose like a bowl approach with three hand-entry options for freestyle: above water, straight entry, or finger-entry, promoting relaxed movement, shoulder flexibility, and warm-up benefits.
Pulse- How to work with you pulse in swimming.8:38
Stretching 6- Head to knee stretch1:35
Stretching 8- Elbow behind the head.1:16
Elbow-behind-the-head stretch: grab the elbow, hold ten seconds, switch arms; for swimmers it reduces swing stress, but avoid with neck pain or low flexibility; start with exercises 1 and 2.

Workout 2- Read, print & go to the pol with a big smile.0:03
Freestyle drill 12- Stretched doggie paddle.1:30
1B- Palm loose above and in the water.2:37
Learn freestyle 10 - The "Holy triangle of WEST swimming technique.1:47
Master the holy triangle of WEST swimming by practicing 10 easy steps in 25-meter sets, tracking strokes, time, and heart rate to optimize the three intertwined parameters.
Stretching 21:17
Stretch biceps, chest, and shoulder blades by pressing the wall behind the back and leaning forward; hold 10 seconds, then lift the legs toward the water and hold 10 seconds.
Stretching 4- Fin stretch1:23

Workout 3- Read twice and go to the pool with a big smile.0:04
Learn backstroke 71:24
Learn backstroke step 7 focuses on a long, slow in-water arm stretch to extend the glide for less effort, while avoiding behind-the-head extension to protect the lower back and neck.
13B1:59
Improve your west freestyle technique from 200 m to 1000 m by optimizing a two-second glide and timed back-muscle stretches to maintain body roll and protect the lower back.
Stretching 51:15
Stretch toes on the wall to target the gastrocnemius and ankle; place the heel about 10 cm from the wall, lean forward, and perform this easy, equipment-free stretch for swimming.
Stretching 71:07

Workout 4- Read print and repeat this workout 3 times (or more)0:06
12B1:47
Master breathing adjustments and a back-rotation drill to optimize body angles (90 and 45 degrees) and neck position, strengthen core muscles, and float effortlessly while gliding forward with ease.
Stretching 11:18
Perform a one-arm chest and shoulder stretch with the elbow at chest height, head straight, and back steady for 10 seconds, then switch arms and turn toward the stretching arm.
Stretching 31:34

Requirements

they will need to know how to swim 200 m freestyle
You should have fins, kicking board and a big smile

Description

This is a step 2 course (after you done the lower back swimming course or learn how to swim course) which means you need to know the basics of WEST swimming technique and swim 200 .

In this course we are going to continue elongating your muscles, building your long WEST core muscles and learning how to swim 1000 m freestyle.

You will learn about yourself, about controlling your swimming pace, increasing your pace, and most importantly, swimming and protecting your lower back.

This course is going to take you 5-15 weeks, you have 5 different workouts which you should repeat 3 times for every workout( unless we tell you to repeat it more) each workout has 1-15 amazing WEST videos so you can remember and understand everything.

The course is so amazing!! all you need to do is swim according to your instructions and you will succeed, even if you do only 70% of it.

WEST swimming technique treats and heals 10 thousands of people(all around the world) each year from lower back and neck pain.

We believe that if you loosen your lower back in swimming , you will swim much faster with no effort.

Who this course is for:

Every swimmer that did the first course, which means knows and understand the WEST swimming technique.
swimmers who already know how to swim 200 m freestyle
swimmers who knows who to swim but didn't swim for more then 3 months
Don't take this course if you are a beginner or you have lower back pain, there are amazing courses for you to start with.

Improve your WEST freestyle technique- from 200 m to 1000 m

What you'll learn

Explore related topics

Course content

Watch people who done this course and understand the course6 lectures • 7min

First workout -increasing pace6 lectures • 15min

2nd workout - Catching water and Holy triangle of WEST6 lectures • 9min

3rd Workout- Elongating your stroke and controlling pace with fins5 lectures • 6min

4th Workout- Breathing position and long distance4 lectures • 5min

5th workout- Test of 1000 m - the HART of this course.3 lectures • 3min

Requirements

Description

Who this course is for: