What you'll learn

Swim 200 m backstroke
Float better
Treat lower back and neck pains
Stretch, strengthen & elongate your muscles

Course content

5 sections • 38 lectures • 59m total length

Read before you start- How to understand the Swim WEST backstroke course1:50
Why learn backstroke in the WEST swimming technique0:44
Ori Sela on TEDx taking about The power of the sea and the power of the group16:31
Dr. Alon Liran talking about how swim WEST changed his life1:53
Tal shomron model and Actor learned how to swim and treated her ankle and back1:58
How to read the WEST swimming program, Why is it so easy to understand0:03
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 take your workout with you to the pool1:21

What are we going to learn in the first lesson?0:39
Download all your 4 swimming workouts.0:06
Adjustment before learning backstroke 3- Arms circling2:04
Stretching 1- Arm on chest1:18
Stretching 2- Hands behind the back holding the wall1:17
Learn freestyle 2- Gliding windmill1:52
Learn backstroke 1- floating and standing up1:39
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 2- Kicking with fins1:22
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 3 - Classic backstroke with fins1:38
Stretch 4- Fin Stretch1:23
Learn backstroke 4- Classic backstroke without fins1:26
Stretch 7- Knee to bottom stetch1:07

Time to get personal swimming tips from Ori Sela1:08
What are we going to learn in the 2nd lesson?0:45
Worksheet #2 Read, download and go to the pool with a big smile.
Learn backstroke 5- Gentle body roll with fins1:21
Freestyle drills 24- Breathing position in freestle1:32
Learn freestyle 6- breathing in freestyle on the back1:36
Stretch 3- Hands behind the back standing up1:34
Stretch 6- Head to knee stretch1:35

What are we going to learn in the 3rd lesson0:36
Learn backstroke workout sheet# 3
Learn backstroke 7- slow glide1:24
Learn backstroke 8- Timing our breathing1:30
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 9- Pull in backstroke1:50
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.

Requirements

You should be able to sim 25m underwater
Students will need rubber & elastic fins to help them throughout the training

Description

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

What you'll learn

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Course content

Learn how to learn to swim and meet your instructor7 lectures • 24min

Learn to swim backstroke 1st workout12 lectures • 16min

Learn to swim online backstroke workout 28 lectures • 10min

Learn to swim online backstroke workout 35 lectures • 5min

Learn to swim online backstroke workout 46 lectures • 4min

Requirements

Description

Who this course is for: