Learn to swim backstroke with the "WEST" swimming technique
4.3 (14 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
711 students enrolled

Learn to swim backstroke with the "WEST" swimming technique

Learn to swim backstroke the WEST way - protect your lower back & neck, elongating your muscles and swim faster!
4.3 (14 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
711 students enrolled
Last updated 3/2016
English [Auto]
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
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This course includes
  • 1 hour on-demand video
  • 8 articles
  • 8 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Swim 200 m backstroke
  • Float better
  • Treat lower back and neck pains
  • Stretch, strengthen & elongate your muscles
  • You should be able to sim 25m underwater
  • Students will need rubber & elastic fins to help them throughout the training

In this course you'll learn how to swim 200m backstroke whilst improving your swimming technique, toning your muscles and most importantly - learning how to protect your lower back and neck whilst swimming.

Have you heard that Backstroke is the healthiest swimming technique and therefore tried to imitate Olympic swimmers?
The WEST swimming technique's backstroke is actually a far better swimming technique for swimmers over the age of 21!

70% of the people around the world over the age of 21 suffer from lower back pain.
When we swim the “normal” backstroke we create an arch on our body which often causes to add stress to your lower back, shoulders and neck. This is why we strongly believe that swimmers must learn and adapt to the WEST technique in order to prevent such pains or injuries.

The course is based on 4 different training workouts for you to perform. Each workout session has 1-10 videos which will help you understand the training drills and stretches you need to do.
For each session you'll also receive detailed pictures thoroughly explaining each drill and helping you to remember how to do them correctly when in the pool!

We'll guide you step by step until your master your 200 m backstroke with the West technique.
This is for sure " The WEST way to swim"

We've done the thinking for you, now we'll guide you step by step to help you swim 200m backstroke with the healthiest swimming technique.

It is for sure" The WEST way to swim"

Who this course is for:
  • The course is suitable for anyone who wants to improve their backstroke and swimming technique
  • Swimmers who want to learn to protect their lower back
  • Anyone suffering from lower back pains
  • Swimmers who want to swim faster and further distances
  • This course is not suitable for professional swimmers or people suffering from hydrophobia
Course content
Expand all 38 lectures 59:23
+ Learn how to learn to swim and meet your instructor
7 lectures 24:20

The main goal in swimming WEST is protecting our lower back and neck while swimming, that's why the order of the swimming drills are so important, lets say you have a drill that works on the shoulders? your stretching "online" (right after you swim in the water)will be on those specific muscles in order to elongate them and protect the joints.

When we are in the pool (if we don't have our underwater cover for our mobile or tablet) some times we can forget the drill, so you have pictures and explanations of every swimming drill in your workout sheet.

If you are at the pool and you don't remember something. that's O.K just skip it.

You will succeed in this program if you do only 70% of it.

How to read the WEST swimming program, Why is it so easy to understand
+ Learn to swim backstroke 1st workout
12 lectures 15:51
What are we going to learn in the first lesson?
Download all your 4 swimming workouts.
Adjustment before learning backstroke 3- Arms circling
Stretching 1- Arm on chest
Stretching 2- Hands behind the back holding the wall
Learn freestyle 2- Gliding windmill

Learn to swim backstroke in WEST swimming technique

Floating on our back & slowly standing up

First we inhale slowly and fill our lungs. Then we slowly lay on our back, open our arms to the sides, our legs loose, holding the air in our lungs for about 5 seconds, while floating on our back. After 5 seconds, we slowly exhale through our nose, bring our knees to our belly and slowly stand up.

If we feel we're sinking, we can breathe more air and pull our head back a bit, if this doesn't help we'll use our legs to help us stay afloat.

Learn backstroke 1- floating and standing up

Legwork on our back using fins, arms at our sides

We lay on our back, just like in the previous exercise, arms at our sides and our legs kicking using fins. When we kick, we keep our head up towards the sky, breathe slowly and freely and keep our knees and fins under water. Just before the end of the pool we place one arm straight over our head, to keep our head from hitting the wall.

Learn backstroke 2- Kicking with fins
Learn backstroke 3 - Classic backstroke with fins
Stretch 4- Fin Stretch
Learn backstroke 4- Classic backstroke without fins
Stretch 7- Knee to bottom stetch
+ Learn to swim online backstroke workout 2
8 lectures 09:31
Time to get personal swimming tips from Ori Sela
What are we going to learn in the 2nd lesson?
Worksheet #2 Read, download and go to the pool with a big smile.
Learn backstroke 5- Gentle body roll with fins
Freestyle drills 24- Breathing position in freestle
Learn freestyle 6- breathing in freestyle on the back
Stretch 3- Hands behind the back standing up
Stretch 6- Head to knee stretch
+ Learn to swim online backstroke workout 3
5 lectures 05:20
What are we going to learn in the 3rd lesson
Learn backstroke workout sheet# 3
Learn backstroke 7- slow glide

Learn to swim backstroke in WEST swimming technique

Slow backstroke, breathing timing, without fins

We swim a full backstroke like we did in the previous exercise, only each time we pull our right arm out of the water, we inhale slowly, and when our left arm exits the water, we exhale.

In this exercise, we will try to take long breaths of about 3-5 seconds when inhaling and exhaling. It's important to know that once we learn how to float and keep a correct motion sequence, we won't need to think about timing our breath, but only breathe slowly.

Learn backstroke 8- Timing our breathing

Learn to swim backstroke in WEST swimming technique:

Pulling with our arm bended using fins

We stretch our arm in the water, about 20-30 cm deep off the water surface, the other arm is at our side, next to the hip and our body is rolled at 45 degrees. We kick in this position for 3 seconds and then start a slow pull till our elbow is folded at 90 degrees, and finish behind our hip. Then we repeat the exercise but this time stretching the other arm.

It's very important to practice slowly, one arm at a time without stretching our arm behind our head to keep from cutting the symmetry line. To keep the body straight, we look up the whole time and make sure we swim in a straight line.

Learn backstroke 9- Pull in backstroke
+ Learn to swim online backstroke workout 4
6 lectures 04:19
What are we going to learn in the 4th and last lesson
Learn backstroke worksheet 4 - Read print and go to the pool with big smile
Stretch 5- Knee stretch
Stretch 9- Squatting stretch
Stretch 10- Arrow stretch
Congratulation you learned to swim backstroke in WEST swimming technique