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Learn to swim freestyle in WEST swimming technique, swim 1K

Name: Learn to swim freestyle in WEST swimming technique, swim 1K
Rating: 4.5 (201 reviews)

Learn to swim freestyle WEST using the healthiest swimming technique, train with hydrotherapy expert , Ori Sela

Created byOri Sela

Last updated 1/2023

English

What you'll learn

Swim 1000m freestyle
Treat & loosen lower back and neck pain
Swim every 3 strokes
Swim much faster with less effort
Swim in a sprint triathlon
Improve your swimming technique

Course content

11 sections • 131 lectures • 2h 18m total length

Read before you start- How to understand the 3 months swim WEST program.1:38
About Ori Sela2:03
Meet Ori Sela, open water coach and water therapist, explaining how the West swimming technique uses flexibility to reach goals without injuring the back or neck.
Why is swimming WEST online so easy ?1:31
The difference between WEST and other swimming techniques4:22
Testimonials - 4 life changing stories , People swimming WEST5:36

1.0 The goal of session #1: Adjusting to the program, expanding of breath0:57
One of the most important swimming workout
Download the 1st swimming workout0:02
1.01 Swimming evaluation according to A,B,C2:58
1.1 Arm circles while walking0:32
1.2 Freestyle kicking in prone position and transition to standing1:06
1.3 Circles with arms, freestyle kicking and transition to standing0:57
1.4 Walking windmill0:59
1.5 Walking windmill1:03
1.6 The Three points in freestyle without fins1:10
1.7.1 - Arm stretch across chest0:59
1.7.2 - Arm stretch behind back using the wall1:10
1.7.3 - Streamline stretch0:48
1.8 Weekly tip: Set in your callender fixed days for swimming WEST0:24
1.8 Weekly tip: Set in your callender fixed days and times which you will dedicate to the training program. Scheduling your training in advance 2-3 times a week, guarantees your success and improvement.

2.0 Goal of swimming workout 20:28
2.01 Recommended Fins- Long and flexible fins improve buoyancy and flexibility.0:32
Workout #2 - Read, download & go to the pool with a big smile0:04
2.1 Transition from prone position to standing while wearing fins1:05
Learn to stand up with fins after transitioning from prone to standing, protecting the neck and lower back by rolling onto the back, folding the knees, and rising easily.
2.2 Freestyle with fins, without breathing, with transition to standing0:39
2.31 Walking while observing the shape of palm1:45
2.32 Walking while observing the Depth of stretch according to personal WEST1:49
Walk and glide with the correct waterline to master the underwater stretch depth in west swimming technique. Develop this drill to strengthen the lower back and improve flow for swimming.
2.41 Swimming with and without fins while keeping in mind the shape of the palm0:41
2.5 Gliding in superman position, with fins, for five seconds1:05
2.51 Fin Stretch0:49
2.5.1 - At the end of every round (12.5 there and 12.5 back), gently pull the end of the flipper towards yourself and slowly try straighten your leg (10 seconds each leg) and then continue the superman drill.
2.6 Kicking with fins + rotating from prone to supine position every three sec1:01
2.7 Swimming freestyle with fins and rotating to supine position every 3 strokes1:00
Learn freestyle breathing by rotating 180 degrees and rolling onto your back every three strokes. Keep the palm upward, then breathe easier when your body is at 90 degrees.
2.8 Get swimming tips - Time for tips & review1:28
2.9 Weekly Tip0:57

3.0 Goal of workout 30:29
Workout 3 - Read it, print it and go to the pool with a big smile0:05
3.1 Revision of two key principles with and without fins, without breathing1:09
master freestyle without breathing in west swimming technique, with and without fins, by optimizing palm placement to loosen neck and lower back and by correct depth from waterline.
3.2 Freestyle with fins - rotation to supine position every third stroke.0:39
3.31 KP6 - Dragging legs1:01
KP6 - Dragging legs:
Gently kick with legs, just enough to keep them buoyant (not in order to progress) and prevent the pelvis from stiffening up.
B or C Do not kick, allow extension of the arm to move the legs.
3.32 KP - Head position in water when swimming freestyle1:03
KP8 - Head position:
A - Gentle tilt of head downwards.
B or C - Neutral head with eyes fixed towards the floor.
3.33 Duration of glide in water when swimming freestyle1:09
KP13 - Duration of glide:
A - Glide 3 seconds from the moment your palm touches the water’s surface.
B - Glide 2 seconds until shoulder touches 1/2 chin -1/2 cheek.
C - Glide 1 second till shoulder touches cheek.
3.4 Body position while breathing at 90 degrees1:22
3.51- KP10- Timing of breath2:03
3.52 - KP11- Bubbles1:52
Learn to swim freestyle with breathing every two strokes, alternating right and left sides. Balance the body, exhale gradually to keep legs buoyant while you blow bubbles.
3.6- Freestyle with no fins and no breathing - elbow raised according WEST1:20
Master the freestyle elbow height to optimize the pull with no fins and no breathing, adjusting lift for flexibility to reduce neck and shoulder stress and improve buoyancy.
3.71 Freestyle breathing every 3 strokes (slow inhalation)0:47
3.72 Double arm backstroke with fins (recovery)0:52
3.73 Ankle stretch0:46
Perform an ankle stretch with heel on floor and toes to the wall to lengthen leg muscles, prevent cramps, and protect the lower back and knees, reducing drag during freestyle.
3.732 Hamstring stretch0:46
3.733 - Groin stretch0:44
Step with one leg forward and the other back, bend front leg to stretch groin. Lift front leg if needed; this helps legs move and float better for swimming.
3.8 Weekly tip for workout #3 Learn to swim freestyle0:57
3.8 Weekly Tip: Your breathing in freestyle will improve due to the buoyancy principles. The more buoyant your body is, the easier it is to breath. Therefore, do not insist on breathing, just keep in mind your personal WEST key principles and your buoyancy and breathing will improve.

The Goal of workout 40:31
Workout #4 Take your workout to the pool with a big smile0:04
4.1 -6-14 X25 with fins, no breathing.0:57
4.2- 100-300 meters in breathing position with fins0:46
4.3 -6-14X25 freestyle with fins,with breathing. No more than 12 strokes per lap1:10
Learn to count exactly twelve strokes in a freestyle drill with fins, coordinating breathing every stroke, and kick only at the end of the glide to protect neck and back.
4.4- 2-4X100 freestyle without fins1:05
4.5- 6-14X25 with no fins, minimum number of strokes1:27
4.51- Inverted streamline stretch0:43
4.6- 2-5X100 freestyle with fins, between each 100 meters.0:59
4.71- Remove fins: 100 meters freestyle breathing every 3 stokes0:43
4.72- Arm stretch behind back1:14
Practice the behind-the-back arm stretch to open the lungs and chest, engage the scapula, and reduce neck and lower-back stress for long-distance swimming.
4.73 - Elbow behind head0:47
4.8 - Write down the distance0:27
Record the exact distance from the first and third attempts of this freestyle 1k workout. Compare the difference in performance between those attempts.
4.9 Weekly tip0:50
4.9 - Weekly tip: shape of palm, depth of stretch, long glide and neutral head will assist you with reducing your stroke rate. A low stroke rate is created by extension of the glide and not by a stronger pull under the water..

5.0 The goal of workout 50:41
Learn to control stroke count in a 100 meters swim, aiming for 12 strokes, and master the holy triangle linking stroke count, age-based pulse, and time.
Workout #5 - Read and go to the pool with a big smile0:01
5.1- 100-400 meters freestyle with fins1:16
5.11- Learn to work with your pulse3:12
Learn to count your pulse in water and use it to pace freestyle training across warm-up, technique, and upper aerobic effort. Understand 50%, 65%, 75%, and 85% ranges.
5.21 - Streamline glide off the wall according to personal WEST1:26
5.31- KP2 - Angle between arm and forearm1:43
For each KP walk for 30 sec to see and feel that you do it correctly, and then practice same KP in swimming.
Angle between arm and forearm:
A - Angle when palm enters the water is 90 degrees
B - 120 degrees
C - 160 degrees
5.32- KP4 - Angle of palm when entering the water.1:46
5.33- KP7 - End of pull.1:59
5.4- 6-10X25 The Holy Triangle1:35
Practice the holy triangle in freestyle by counting strokes and time per 25 meters, maintaining a 22-in-10-sec pulse and 65 percent aerobic pace across eight minutes.
5.5- 3-6X100 with fins1:06
5.6 - 3-6X100 without fins.0:56
5.7 Arm stretches0:36
5.8 Know your time in 100 m freestyle without fins0:45
5.9- Weekly tip in WEST swimming1:03
5.9 Weekly tip: It is preferable to swim slowly and extend our glide with every stroke. Long efficient strokes will assist in the future with swimming fast with ease.

6.0 The goal of workout #60:33
Worksheet #6 Read and go to the pool with a big smile0:02
Before you go on to your next section it is important to send me a 15 seconds video of you swimming.
3 swimming tips can make a huge change and help you swim easier and faster.
How do you upload a video:
1. Go to: "The WEST way to swim" Facebook
https://www.facebook.com/Swim-WEST-The-WEST-way-to-Swim-190256757788923/
2. Upload your video as a message.
3. Smile....
6.1- 200-400 meters freestyle with fins0:59
Master 200–400 meters freestyle with fins, practicing right-hand breathing, 25-meter kick drills, and switching hand positions, then breathe every three strokes and refine to 10–12 strokes per lap with Vince.
6.2- (4X25)X2 ET 1:00 1st set: Minimum number of strokes1:11
6.3 - (4X50)X2 ET 2:00 Increasing from 1-4 / 5-81:14
6.4- 200-400 with fins, 12 strokes with an accurate streamline off the wall.1:08
6.5 -4X50 20 with second rest between 50’s + 200-400 continuous swimming.0:50
6.6- Working in KP 1,5,6,8 in WEST1:39
6.7- Stretching after swimming workout0:36
6.8- How to perform the 500m test and succeed1:14
6.9 Weekly tip in workout 6 The WEST way to swim0:52
6.9 Weekly Tip: Swimming at a high pace while maintaining a low stroke rate will prevent you from feeling tired right at the start.

7.0 Goal of workout #7- Changing swimming pace while mastering strokes0:44
Workout sheet #7 - Read & go to the pool with a big smile
7.1 - 200-400 worm up with fins0:57
7.2- 4-8X25, 15 second rest, note the body breathing position and end of pull1:25
7.3 - 8X(2X25) counting strokes1:39
7.4- 200-300 backstroke & freestyle with fins1:03
Swim freestyle with fins for five minutes, then switch between freestyle and backstroke with 180-degree breathing to learn a smooth, neck- and lower-back–friendly, gliding turn from backstroke to freestyle.
7.5- (3-4X100)X2 a fixed Exit time interval 2nd set increasing pace in 100m1:30
7.6- 3-5X100 with fins with a fixed exit time1:17
7.7- Arm stretchings0:45
7.8 Weekly tip - Find a balance between effort and recovery0:50
7.8 Weekly Tip: During the main sets we will attempt to think about swimming fast but without burning out your body. You must find a balance between effort and recovery. By this time you should know your exit time and the exact pace you need to swim in.

Goal of workout #8- We will put emphasis on a better pull0:35
Workout sheet #8- Read & go to the pool with a big smile0:06
8.1- 200-400 freestyle with fins breathing every 5.0:40
8.2 3-5X50 Fast-slow. 1st length fast, counting strokes and 2nd slow0:52
8.3- 3-5X50 1st length doggy paddle, 2nd length regular freestyle.1:18
8.4- 4-6X50 1st length no breathing, 2nd length minimum strokes1:25
8.5 - 8-12X100 a fixed interval with 30-45 seconds rest between 100’s1:05
Establish a fixed interval pace for eight to twelve 100s in 35 minutes, with 30–45 seconds rest between reps, and use the first 100 to set and chase target time.
8.6- 6-8X25 pull and glide according to personal WEST2:03
8.7- Arm and leg stretches0:48
8.8 Weekly tip1:18
8.8 Weekly Tip: The underwater pull is not important! Swimmers often mistakenly think that the number of strokes and speed improve by changing the underwater pull. However, it is important to note that extension of the strokes and improvement of buoyancy by relaxing the body as well as adjusting the stroke to your physical build will assist you in swimming more accurately and efficiently without thinking about the underwater pull.

9.0- The Goal of workout #90:34
Our goal in this workout is to try to control swimming exactly 5 seconds faster in each 50m( in th 9X50m)
Worksheet # 9 - Read & go to the pool with a big smile
9.1- 200-300 warm up, every fourth length - stretched doggie paddle0:47
9.2 - 6-8X25 freestyle- minimum strokes per length1:29
9.3 - 4X50 Freestyle- increasing pace from 1-4.0:52
9.4- Timed 200- Do not rush, know your pace.1:27
9.5- 5X200 Your interval time is 45 seconds more than your 200m in 9.40:58
9.6 - 6-8X25 slow and long0:37
9.7- 7 min stretching0:59
9.8- Estimate your time for a continuous 1000 meters swim1:04
Estimate your 1000-meter time by pacing five 200-meter repeats at your controlled pace, adding 30 seconds per 200, and multiplying to predict the 1000-meter time for the tenth session.
9.9- Weekly tip0:46
9.9 Weekly Tip: It is very important to be aware of your stroke rate as a measure of your efficiency in the water (which regresses the more tired you get). If you see that your stroke rate rises by more than 2 strokes per length, it is time to stop, stretch lightly and continue. It is more important to swim correctly than swim long distances incorrectly. The habits you implement will stay with you in the future- Ensure they are correct.

Requirements

There is no need for previous experience in swimming, we will teach you everything from scratch

Description

The best swimming technique in the world to treat lower back pain

Learn to swim freestyle from zero to hero, from 0 to 1000m freestyle

Swim with Ori Sela an Hydrotherapy expert, National Israeli open water coach and founder of this revolutionary hydrotherapy swimming technique called WEST.

The only online swimming course which is personalized to each and every swimmer.

More than 100,000 swimmers in 150 countries learned and treated lower back with WEST swimming technique.

The WEST freestyle swimming course will teach you how to swim in the healthiest swimming technique in the world!

The WEST swimming technique relaxes your body, treats neck/back pains and helps your recover after any injuries you may have.
Today we understand that one must adjust to his physical abilities and lifestyle, rather than force his body to train in one general way.
The WEST swimming technique is based on 3 factors suiting itself to each swimmers body shape, physical ability and lifestyle. The technique is specifically modified in order to ensure that each individual swimmer benefits.

Today's modern lifestyle has taken its toll and nearly 70% of the population suffer from neck and lower back problems (mainly caused by stress and overloading.)

During this course you'll enjoy and gain greatly from the many swim WEST benefits and hopefully feel the positive impact it has on you and your quality of life.

The only personalized swimming technique in the world

In this course:

1. Learn and improve your freestyle swimming technique.

2. Learn how to swim taking a breath after every 3 strokes, also learn to swim 1000 m freestyle with a loose and easy swimming technique.

3. Get 10 different swimming workouts - every swimming workout has 10+ videos that will help you understand exactly how to do each training drill.

4. Learn how to stretch your muscles during and after your swimming in order to protect your joints and elongate your muscles - this is really important and helps prevent injuries!

5. If you practice 2 days a week, the course will take you 15 weeks, if you practice 3 days a week, it will take you only 10 weeks.

6. Learn to swim according to your flexibility level and understand the difference between you and Olympic swimmers.

The amazing thing about the WEST swimming program is that you don't need to think!!
We've done all the thinking for you- you just need to swim!

All you need to complete the course is a swimsuit, fins, goggles and a big smile!

Come on, jump straight in!

Who this course is for:

Every person who doesn't know how to swim and wants to improve his/her swimming technique
People with lower back pain
People who want to swim faster
People who feel they don't have air while swimming

Learn to swim freestyle in WEST swimming technique, swim 1K

What you'll learn

Explore related topics

Course content

Introduction5 lectures • 15min

Workout # 1 - Adjusting to the training program, expanding breath13 lectures • 13min

Workout #2 - 2.0 The goal of swimming session #214 lectures • 13min

Workout #3 - Mastering correct body position and timing of breath in freestyle17 lectures • 17min

Workout #4 - Lengthening of strokes, mastering swimming 12 strokes per length14 lectures • 12min

Workout #5 - Learn the holy triangle in WEST swimming technique14 lectures • 18min

Workout #6 - Swimming 200 meters continuously without fins11 lectures • 10min

Workout # 7 Learn to swim freestyle WEST10 lectures • 10min

Workout 8- Learn to swim freestyle in WEST swimming technique10 lectures • 10min

Workout #9- Learn to swim freestyle in WEST swimming technique11 lectures • 10min

Requirements

Description

Who this course is for: