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

Practice circles with arms and gentle freestyle kicking, then transition to a slow stand to open the lungs. Maintain a neutral head position and prepare for the next exercise.

Practice the walking windmill to loosen shoulders, open lung capacity, and improve freestyle with loosening and gliding over about 10–12 meters, maintaining shoulders inside the water and balanced body posture.

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.

Learn to glide slowly with fins, drag the legs, and keep kicks light as you reach 10 meters. Roll and stand up slowly with fins to loosen the lower back.

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.

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.

Analyze your freestyle technique with expert tips by submitting a 15-second or 25-meter video for fast feedback from the instructor and team on breathing and neck and lower back alignment.

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.

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.

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.

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.

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.

Learn to count strokes and understand its importance in freestyle, swimming in 12 strokes while training muscle coordination to float better with and without fins in the fourth workout.

Swim 25 m with fins, no breathing, then breathe when needed, stretch the right and left legs 10 seconds, and swim slowly to next 25 m to open the lungs.

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.

repeat two to four 100s freestyle without fins, breathe every three strokes, flip on the back with palm toward the sky to turn without neck movement, rest 20–30 seconds.

Count strokes in freestyle to minimize strokes over 25m, focusing on palm shape and underwater depth, without kicking, with rest and stretch between 25m efforts to reach 18 strokes.

Master the inverted, upside-down streamlined stretch to lock elbows and extend the hands forward, improving floating and upper body engagement for faster freestyle swimming.

Swim 100 metres freestyle while breathing every three strokes, and count strokes each lap to compare differences across laps and assess fatigue versus glide, then finish with an eight-minute stretch.

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.

Record the exact distance from the first and third attempts of this freestyle 1k workout. Compare the difference in performance between those attempts.

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.

Swim 100-400 meters freestyle with fins, alternating backstroke laps and kicks, with every fourth lap as normal backstroke, and optimize shoulder distance for flexibility to open lungs and improve buoyancy.

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.

Do 4-8 50s with 15-second rests to drill a streamline glide off wall. Apply options: no kick for glide, three-second kick, and two-to-four dolphin kicks in west swimming technique.

Learn the palm angle at water entry in freestyle, from 0 to 90 degrees, with drills to observe entry and practice breathing while feeling the hand enter the water.

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.

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.

Perform a 14-minute freestyle drill starting with four 50s on 20-second rests, then swim without stopping for the remaining time, with brief rests allowed near the wall if needed.

Eight 25-meter West freestyle repeats, focusing on glide and breathing; each 25m targets one element—palm cues, depth of stretch, leg drag, and head position.

swim a seven-minute warm-up of 200-400 meters, alternating backstroke and freestyle, with slow kicks, full arm extension, and one lap freestyle to prevent sinking.

Perform eight 50m repeats, alternating fast and slow laps while counting strokes to maintain a precise tempo. Glide efficiently and rest 20-30 seconds after each 50m.

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.

Swim three to four 100m freestyle sets with fixed time intervals, rest between efforts, and progressively increase pace to swim longer distances faster, using breathing control and precise pacing.

Swim freestyle with fins for eight minutes, covering 200–400 meters and breathing every five strokes. Rest on the wall for 10–20 seconds if needed, maintaining slow, controlled breathing.

Learn to swim 3–5x50 m repeats with 20-second rests using long doggy paddle (freestyle) to glide with minimal elbow movement, then switch to freestyle to reduce drag and swim faster.

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.

Finish every workout with six minutes of stretching, three for the hands and three for the legs, to protect the neck and lower back and prep for the next session.

Perform 6–8 x 25 m swims with 30 seconds rest, stretch 15 seconds, switch between palm strokes for 15 seconds, aiming for a long, easy freestyle in west swimming technique.

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.