From 1K to swimming 4K open water swim
4.8 (13 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
132 students enrolled
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From 1K to swimming 4K open water swim

In this course you will change your swimming technique and you will be able to swim long distance with less effort.
4.8 (13 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
132 students enrolled
Created by Ori Sela
Last updated 4/2017
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Current price: $10 Original price: $65 Discount: 85% off
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  • 1.5 hours on-demand video
  • 16 Articles
  • 13 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Swim faster 1000 freestyle
  • Learn how to control pace in long distances
  • Learn how to use less energy while swimming.
  • Learn how to protect your lower back while swimming.
  • Learn to swim according to your flexibility and abilities
  • Learn to swim an 3K non stop swim
View Curriculum
  • To swim 1000 freestyle

WEST swimming technique was developed from hydrotherapy and the understanding that humans are different and they need to swim differently.

After treating thousands of people each months from lower back & neck pains we found and understand 2 amazing things:

1. If you loosen the neck and lower back you will float better, learn faster and eventually swim much faster.

2. Swimming according to your flexibility and abilities - reduces stress, treats lower back and eventually you get less oxidized and swim much faster in longer distances. 

** WEST swimming is like this "tailor made" suit that is beautiful and comfortable, it will take you only 2 swimming workouts ( out of 10 ) to understand and feel , WEST is the WEST way to swim.   

Most triathletes runners or people who are 18 years and above don't understand why they don't have air?, Why they sink? or why they swim so slow.

In this course you get 10 different workouts(every workout should be repeated exactly 3 times), more than 30 unique videos, if you practice 3 times a week the course will take you 10 weeks, if you practice 2 times a week the course will take you 15 weeks.

More than 100,000 swimmers learned the WEST way to swim.

WEST is the best swimming technique for triathletes, Ironman, open water swimmers or people with lower back or neck pain.

Ori is not only the founder and CEO of WEST swimming technique, he is the professional manager of Water World Academy who is the leading Academy for open water coach course, hydrotherapy, Baby swimming, swimming instructors and much more.

Ori Sela 

This course will help you stretch your body, elongate your muscles and get less oxidized in long distance swimming, you will learn how to breathe every 3 strokes, how to swim faster , and eventually swim a 4k open water swim or an Ironman.

Join us and you will understand why. 

Who is the target audience?
  • Every swimmer who swims 1000 m
  • Every swimmer who knows how to swim freestyle and wants to improve technique.
  • All triathletes have to take this course !!
  • Swimmers that want to swim a 3k open water competition or an Ironman
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Curriculum For This Course
53 Lectures
Swim 4k workout 1
13 Lectures 17:44

Stretch to swim – determining your personal WEST zone

Over the years, and after coaching and treating many thousands of people, we have come up with a way for each and every person to determine, on his own, and without any prior experience in coaching or water treatments, his personal optimal zone for swimming, or as we call it – his WEST D.N.A.

We are no Olympic swimmers or contortionists, and the WEST technique takes this into account and puts emphasis on taking care of the most important areas of our body: the lower back, which is the center of balance, and the neck, which is the stress and tension area.

The method we have developed includes a combination of age, gender, physical ability and three stretches which we will demonstrate below, and it allows every swimmer to learn how to swim faster, float and swim better, without tension or stress, and mainly avoid feeling pain.

Stretch 1 – The Arrow Lift

This stretch shows us how flexible our shoulders are and how much pressure we have on our shoulder blades. In fact, it shows us what will our optimal stretch depth in the water be, or, in other words, how close to the waterline we can bring our hands without creating stress. This depth is the basis of WEST swimming, and it will make us go farther, float better and swim faster.

Raise your hands, palms together, until you can feel pressure in your shoulders, neck or lower back, or that your elbows open.

A – Your hands rise to 90 degrees or less

B – Your hands rise to face level and up

C – Your hands reach behind your head easily

Stretch 2 – Back Lift

This stretch demonstrates how much stress we have in our lives. The stretch also works on the lung meridian which shows us how much air we can draw into our lungs (how open our chest is).

When our shoulder blades are inflexible and we have a lot of stress in the shoulders and neck it will make it harder for us to raise our hands and also to lift the elbow while swimming, and this will limit our range of motion.

Hold your hands behind your back and lift as high as you can while your back and elbows stay straight.

A – Your hands stay close to your backside. It’s hard to raise them at all.

B – Your hands go up to almost 90 degrees.

C – Your hands reach 90 degrees and over.         

Stretch 3 – Knee Bend

This stretch will check your UB meridian, or, in other words, how much stress you have from your head to your lower back.

This is important because the more tension you have in your muscles (especially the hamstring), the harder your legwork will be while swimming, and you will tire more quickly.

People with acute back pain will have a hard time even raising the leg to the starting position, and so should not attempt this stretch and must choose type A from the start.

Raise your leg to about waist level, facing the wall, and bend your head towards your knee while keeping both legs straight.

A – You have a hard time raising the leg to the starting position or your nose-knee distance is greater than 40cm

B – Your nose-knee distance is 20-40cm

C - Your nose-knee distance is less than 20cm

Calculating your overall flexibility

No matter what level of flexibility you start with, we promise that at the end of the course your flexibility will be dramatically improved.

Even if during the whole course you will swim at B level, you will still learn how to swim and still treat your lower back, but you will progress slower and eventually will not break down your stress or move forward as quickly as we expect you to. This is why during the course you will also work on enhancing your flexibility and breaking up stress. That means your muscles will use less oxygen when you swim, and so you will float better and swim faster.

Here is how you calculate your overall flexibility level:




Add up all your stretch results.

If your flexibility level is A+B+C (1+2+3), your average is B (2).

If your flexibility level is B+B+C (2+2+3), your average is still B (2) (rounded).

If your flexibility level is A+A+B (1+1+2), your average is A (1).

If your flexibility level is A+A+C (1+1+3), your average is b (2), but in this case it’s recommended that you send me photos so that I can evaluate the situation better.

Finding the right style for your body type will help you learn how to swim, loosen your neck and lower back and enable you to swim faster with less effort.

Good Luck!

Diagnose yourself according to your flexibility level

Download all 10 swimming workouts before starting the program.

Worksheet 1- read print & go to the pool with a big smile

Learn freestyle 2

13B- Gliding period of 2 sec

5B- Depth stretch

Stretching 1- Hand on chest stretch

Stretching 2- Hands behind the back holding the wall stretch

1B- Palm opened and loose

Stretching 4- Fin Stretch

Learn backstroke 7- Timing our breathe

Before you go to workout number 2 it is important to repeat workout 1 exactly 3 times, and send me a message if the workout was good?, bad? if you didn't understand something?

Some times a little tip can change everything.

I am here for you.....

Before you go to the next workout
2nd workout
8 Lectures 12:20
Worksheet 2- read print & go to the pool with a big smile

6B- Legs position in water

Drill 21- "superman 5sec"

Drill 24- Breathing position

10B- Timing our breathing

11B- Bubbles

12B- Breathing position

Stretching 6- head to knee stretch
3rd workout
5 Lectures 07:28
Worksheet 3- read print & go to the pool with a big smile

2B- Angle between arm and forearm

3B- Elbow above water

7B- Ending of the pull

9B- Pushing the wall
4th workout
5 Lectures 13:09
Worksheet 4- read print & go to the pool with a big smile

Pulse in swimming

learn freestyle 10- Holy triangle of WEST

Stretching 3- Hands behind the back standing

Stretching 10- Arrow stretch
5th workout
2 Lectures 01:59
Worksheet 5- read print & go to the pool with a big smile

Learn freestyle 9- Count number of strokes
6th workout
4 Lectures 04:12
Worksheet 6- read print & go to the pool with a big smile

Shoulder Pain 1- loosening your shoulder with fins

Stretching 5- Knee stretch

Stretching 7- Toes on the wall stretch
7th workout
6 Lectures 08:48
Worksheet 7- read print & go to the pool with a big smile

Learn backstroke 6

Drill 12- Long doggie paddle

4B- Angle of the palm

14B- The pull

Adjustment before swimming 6
8th workout
2 Lectures 01:41
Worksheet 8- read print & go to the pool with a big smile

8B- Head position
9th workout
1 Lecture 00:01
Worksheet 9- read print & go to the pool with a big smile
1 More Section
About the Instructor
Ori Sela
4.6 Average rating
142 Reviews
3,237 Students
12 Courses
Founder and CEO at "Water World" & WEST swimming technique

Hi, I'm Ori Sela, owner and professional manager of Water World and WEST swimming technique, the healthiest swimming technique in the world.

I grew up next to the sea and never left the water since, the water was the only place I could feel good, alive, it helped me treat my ADHD & my ballet disk.

I dedicate my life to give back  humanity the love  the water gave me.

Today, after passing the age of 44, I have an amazing wife, Tami & 4 kids, Tom,Libby, Dean &Reef and over 30 years of experience as a swimmer, a qualified hydro therapist, swimming coach, babies swimming instructor, Watzu, Jahara and shiatsu therapist, triathlon coach, open water coach, therapeutic swimming instructor, pregnant women coach and for my mom - hold a BA in business & marketing from IDC, Herzliya.

But most importantly, I work with thousands of babies, kids and adults, some of which suffer lower back or neck pains, recover from CVA or an accident, or fighting a fear of the water, and teach them the right way to swim.

Today, Water World is one of the biggest most professional swimming and hydrotherapy clubs in the world with over 140 coaches and therapists working in the water, believing in the water and the strength it can give you.

I believe people are different and every man or women needs to swim according to their own unique DNA. What's right for Michael Phelps is probably not right for you, and what's right for you is not right for Muhammad, Charles, Jennifer or Tom.

I am here in this world to help people; I believe in the water and love the water with every part of my body and every breath I take.

Join us, and feel amazing, you will know that it is right for you.

Coached, swam and claimed the World record with 5 of my friends in the longest relay open water swim, from Cyprus to Israel and swam with his team 377 km, in order to raise the awareness on the issue of sea pollution in the Mediterranean (in association with Zalul NGO).

The Dream – to teach and heal millions of people who suffer from lower back pain all around the world with the WEST (Water World Swimming Therapy ) swimming technique and all online.

In Addition – Ori gives consultations on building and operating swimming pools.

Ori talked about “The Power Of The Sea" in TEDx Nicosia and told his story as a problematic child until breaking a world record.