Treat lower back in swimming, swim 1k freestyle
4.5 (147 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.
1,718 students enrolled

Treat lower back in swimming, swim 1k freestyle

Learn to swim freestyle WEST using the healthiest swimming technique, train with hydrotherapy expert , Ori Sela
4.5 (147 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.
1,718 students enrolled
Last updated 3/2019
English [Auto]
Current price: $44.99 Original price: $64.99 Discount: 31% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 2.5 hours on-demand video
  • 11 articles
  • 10 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

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

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
Course content
Expand all 131 lectures 02:18:38
+ Workout # 1 - Adjusting to the training program, expanding breath
13 lectures 13:05

One of the most important swimming workout

1.0 The goal of session #1: Adjusting to the program, expanding of breath
Download the 1st swimming workout
1.01 Swimming evaluation according to A,B,C
1.1 Arm circles while walking
1.2 Freestyle kicking in prone position and transition to standing
1.3 Circles with arms, freestyle kicking and transition to standing
1.4 Walking windmill
1.5 Walking windmill
1.6 The Three points in freestyle without fins
1.7.1 - Arm stretch across chest
1.7.2 - Arm stretch behind back using the wall
1.7.3 - Streamline stretch

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.

1.8 Weekly tip: Set in your callender fixed days for swimming WEST
+ Workout #2 - 2.0 The goal of swimming session #2
14 lectures 13:23
2.01 Recommended Fins- Long and flexible fins improve buoyancy and flexibility.
Workout #2 - Read, download & go to the pool with a big smile
2.1 Transition from prone position to standing while wearing fins
2.2 Freestyle with fins, without breathing, with transition to standing
2.31 Walking while observing the shape of palm
2.32 Walking while observing the Depth of stretch according to personal WEST
2.41 Swimming with and without fins while keeping in mind the shape of the palm
2.5 Gliding in superman position, with fins, for five seconds

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.

Preview 00:49
2.6 Kicking with fins + rotating from prone to supine position every three sec
2.7 Swimming freestyle with fins and rotating to supine position every 3 strokes
2.8 Get swimming tips - Time for tips & review
2.9 Weekly Tip
+ Workout #3 - Mastering correct body position and timing of breath in freestyle
17 lectures 17:04
3.0 Goal of workout 3
Workout 3 - Read it, print it and go to the pool with a big smile
3.2 Freestyle with fins - rotation to supine position every third stroke.

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.

3.31 KP6 - Dragging legs

KP8 - Head position:

A - Gentle tilt of head downwards.

B or C - Neutral head with eyes fixed towards the floor.

3.32 KP - Head position in water when swimming freestyle

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.

3.33 Duration of glide in water when swimming freestyle
3.4 Body position while breathing at 90 degrees
3.51- KP10- Timing of breath
3.52 - KP11- Bubbles
3.6- Freestyle with no fins and no breathing - elbow raised according WEST
3.71 Freestyle breathing every 3 strokes (slow inhalation)
3.72 Double arm backstroke with fins (recovery)
3.73 Ankle stretch
3.732 Hamstring stretch
3.733 - Groin stretch

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.

3.8 Weekly tip for workout #3 Learn to swim freestyle
+ Workout #4 - Lengthening of strokes, mastering swimming 12 strokes per length
14 lectures 11:43
The Goal of workout 4

Workout #4 Take your workout to the pool with a big smile
4.1 -6-14 X25 with fins, no breathing.
4.2- 100-300 meters in breathing position with fins
4.3 -6-14X25 freestyle with fins,with breathing. No more than 12 strokes per lap
4.4- 2-4X100 freestyle without fins
4.5- 6-14X25 with no fins, minimum number of strokes
4.51- Inverted streamline stretch
4.6- 2-5X100 freestyle with fins, between each 100 meters.
4.71- Remove fins: 100 meters freestyle breathing every 3 stokes
4.72- Arm stretch behind back
4.73 - Elbow behind head
4.8 - Write down the distance

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..

4.9 Weekly tip
+ Workout #5 - Learn the holy triangle in WEST swimming technique
14 lectures 18:05
5.0 The goal of workout 5
Workout #5 - Read and go to the pool with a big smile
5.1- 100-400 meters freestyle with fins
5.11- Learn to work with your pulse
5.21 - Streamline glide off the wall according to personal WEST

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

5.31- KP2 - Angle between arm and forearm
5.32- KP4 - Angle of palm when entering the water.
5.33- KP7 - End of pull.
5.4- 6-10X25 The Holy Triangle
5.5- 3-6X100 with fins
5.6 - 3-6X100 without fins.
5.7 Arm stretches
5.8 Know your time in 100 m freestyle without fins

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.

5.9- Weekly tip in WEST swimming
+ Workout #6 - Swimming 200 meters continuously without fins
11 lectures 10:18
6.0 The goal of workout #6

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

2. Upload your video as a message.

3. Smile....

Worksheet #6 Read and go to the pool with a big smile
6.1- 200-400 meters freestyle with fins
6.2- (4X25)X2 ET 1:00 1st set: Minimum number of strokes
6.3 - (4X50)X2 ET 2:00 Increasing from 1-4 / 5-8
6.4- 200-400 with fins, 12 strokes with an accurate streamline off the wall.
6.5 -4X50 20 with second rest between 50’s + 200-400 continuous swimming.
6.6- Working in KP 1,5,6,8 in WEST
6.7- Stretching after swimming workout
6.8- How to perform the 500m test and succeed

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.

6.9 Weekly tip in workout 6 The WEST way to swim
+ Workout # 7 Learn to swim freestyle WEST
10 lectures 10:10
7.0 Goal of workout #7- Changing swimming pace while mastering strokes
Workout sheet #7 - Read & go to the pool with a big smile
7.1 - 200-400 worm up with fins
7.2- 4-8X25, 15 second rest, note the body breathing position and end of pull
7.3 - 8X(2X25) counting strokes
7.4- 200-300 backstroke & freestyle with fins
7.5- (3-4X100)X2 a fixed Exit time interval 2nd set increasing pace in 100m
7.6- 3-5X100 with fins with a fixed exit time
7.7- Arm stretchings

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.

7.8 Weekly tip - Find a balance between effort and recovery
+ Workout 8- Learn to swim freestyle in WEST swimming technique
10 lectures 10:10
Goal of workout #8- We will put emphasis on a better pull
Workout sheet #8- Read & go to the pool with a big smile
8.1- 200-400 freestyle with fins breathing every 5.
8.2 3-5X50 Fast-slow. 1st length fast, counting strokes and 2nd slow
8.3- 3-5X50 1st length doggy paddle, 2nd length regular freestyle.
8.4- 4-6X50 1st length no breathing, 2nd length minimum strokes
8.5 - 8-12X100 a fixed interval with 30-45 seconds rest between 100’s
8.6- 6-8X25 pull and glide according to personal WEST
8.7- Arm and leg stretches

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.

8.8 Weekly tip
+ Workout #9- Learn to swim freestyle in WEST swimming technique
11 lectures 09:33

Our goal in this workout is to try to control swimming exactly 5 seconds faster in each 50m( in th 9X50m)

9.0- The Goal of workout #9
Worksheet # 9 - Read & go to the pool with a big smile
9.1- 200-300 warm up, every fourth length - stretched doggie paddle
9.2 - 6-8X25 freestyle- minimum strokes per length
9.3 - 4X50 Freestyle- increasing pace from 1-4.
9.4- Timed 200- Do not rush, know your pace.
9.5- 5X200 Your interval time is 45 seconds more than your 200m in 9.4
9.6 - 6-8X25 slow and long
9.7- 7 min stretching
9.8- Estimate your time for a continuous 1000 meters swim

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.

9.9- Weekly tip