Learn the freestyle turn

Learn the freestyle and backstroke flip turn, understand the Secret of WEST swimming technique

Created byOri Sela

Last updated 10/2019

English

What you'll learn

Protect lower back & neck
Freestyle flip turn
Backstroke flip turn
Swim faster in long distance
Improve your lung capacity

Course content

6 sections • 30 lectures • 43m total length

Freestyle turn course what are we going to learn?1:11
Learn the freestyle technique with neck and back protection, master flip turns using water dynamics, and compare Olympic and master swimmers to swim faster in long-distance freestyle.
Introduction- Read before you start- How to succeed in the freestyle turn course2:08
Dr Alon Liran Plastic Surgeon Treated lower with WEST swimming technique1:46
Learn how plastic surgeon and skydiver use the west swimming technique to relieve back pain from herniations, maintain a neutral neck and 35-degree arm stretch, and feel calm after practice.
The difference between WEST swimming technique & Olympic swimmers6:27
Compare West swimming technique with Olympic swimmers, covering glide depth, kick, hand entry, breathing, and core stability. Learn neck and lower back protection to swim longer with better flow.
How to take your workout with you to the pool1:21

1st Workout, read, understand and go to the pool with a big smile1:20
Stretching 4- Fin stretch - Swimming stretches during and after swimming workout1:13
Drill 1 freestyle turn1:21
Perform drill 1 freestyle turn: kick for five seconds, pull to touch the thigh, glide two seconds. Repeat with or without fins; snorkel optional, and stand up slowly after practice.
Stretching 10 - The Arrow swimming stretch0:58
Perform the arrow swimming stretch to warm up shoulders, extend the arms upward with elbows locked for 10 seconds, and increase back extensors and range of motion for freestyle swimming.
Stretching 1- Arm on chest swim stretchings1:08
Perform a shoulder and chest stretch for freestyle swimming by placing one arm on the chest and holding for 10 seconds, then switch sides to loosen the deltoids and triceps.
Stretching 2- Hands behind the back holding the wall.1:07
Perform a wall-assisted stretch with hands behind the back to target the deltoids, biceps, and chest, hold 10 seconds, then lift the legs 10 seconds for another angle in swimming.
Drill 2 freestyle turn1:19
Practice the freestyle turn drill by kicking, gliding with head down, blowing bubbles, tucking the chin and knees, and completing a 360-degree turn, then repeat to master the 90-degree Stewart.
Drill 3 freestyle turn0:58
This third freestyle drill adds fins and no-fins practice, then a glide and pull into freestyle, head-down, knees-to-belly, a full 360 turn, and another flip in a 25-meter lap.

Workout 2- Read, download and go to the pool1:42
Drill 4 freestyle turn1:04
Master drill 4 freestyle turn by pushing off the wall onto your back, gliding to the water line, and blowing bubbles from your nose (nose clip optional) to stay buoyant.
Stretch 3- Swimming stretching - Hands behind the back standing up1:27
Master hands-behind-the-back shoulder stretches to 90 degrees, hold 10 seconds, switch sides, and practice the wall stretch to strengthen deltoids and biceps for elbow lift and reduced tension in swimming.
Stretch 5- Swimming stretching- Ankle stretch1:04
Perform a wall toe stretch to improve ankle flexibility for swimming, keeping the heel about 10 cm from the wall and leaning forward to target gastrocnemius and hamstring.
Stretch 6- Swimming stretching - Head to knee1:24
Learn the head-to-knee swimming stretch to lengthen hamstrings, buttocks, and lower back, with cues to avoid touching toes and keep hands under the knee.
Drill 5 freestyle turn1:06
Practice the fifth drill freestyle turn by swimming to the wall, gliding 20–30 cm near the wall, then turning on the back and pushing off for a three-second pause.

Workout 3- Read download and go to the pool with a big smile1:39
Drill 6- freestyle turn1:17
Stretch 7- Swimming stretching - Heel to bottom stretch0:57
Stretch 8- Swimming stretching - Elbow behind the head stretch1:04
Perform the elbow behind the head stretch by grabbing the opposite elbow, tilt the head forward, hold for 10 seconds, then switch arms. Avoid if neck pains or not flexible.
Stretch 9- Swimming stretch - Squatting stretch against the wall0:52
Perform a wall-based squatting stretch with one leg on the wall; bend front leg to stretch groin, hold 10 seconds, switch; increases groin flexibility for swimming and leg flow.
Drill 7 freestyle turn1:31
Perform drill seven to execute a full freestyle turn slowly, gliding to the wall, timing bubbles, knees to the belly, and turning with legs at 45 degrees before pushing off.

Requirements

You should be able to swim 1K non stop freestyle

Description

Learning the freestyle & backstroke turn and protecting lower back.

The WEST way to swim will teach you how to gain more air, how to use the water in order to perform the freestyle turn and to protect your lower back & neck and eventually to swim much faster.

In this course you will get 4 different workout which you are going to repeat exactly 3 times ( in different days).

It is recommended to do the workout before your usual swimming workout or afterwords.

The swim WEST freestyle turn course will teach you:

1. How to protect your lower back & neck while doing the freestyle turn

2. You will learn to use the water & glide to make an easily flip.

3. You will improve your lung capacity.

4. You will learn to flip from backstroke to freestyle and to the opposite direction

5.You will swim faster in long distance and you will have more air.

Many swimmers, older than 18 years old, get dizzy or out of breath when attempting to perform a flip turn or feel like it is done too slowly.

According to WEST swimming technique, we turn on the walls while protecting our lower back and neck, and using the water resistance for our own good. It enables us to perform a proper turn, and understand our physical abilities. The turn has some key points- dropping our feet, gliding to the wall, rolling in our head and expiring air out through our nose (so we don’t get water in our nose, which is a very annoying burning sensation by itself).

The reason you get 4 workouts ( 12 workouts after repeating each workout 3 times) is that it takes 1.5 months to get used to swimming with less air.

Ori Sela is the founder of one of the biggest and most professional hydrotherapy centers in the world

I dedicate my life to treat people and live a better life.

Who this course is for:

Every advanced swimmer who what's to learn the freestyle turn and swim faster

Learn the freestyle turn

What you'll learn

Explore related topics

Course content

Lean about the freestyle & backstroke flip turn course5 lectures • 13min

First Workout in freestyle turn8 lectures • 9min

2nd swimming workout - Learn the right angle to reach and push the wall6 lectures • 8min

3rd swimming workout - You will learn the full freestyle turn in 6 steps6 lectures • 7min

4th swimming workout- Learn the fast freestyle turn & the back flip turn4 lectures • 6min

What's next? How to use the WEST freestyle turn to swim faster?1 lecture • 1min

Requirements

Description

Who this course is for: