Swim WEST from 2.5k swim to open water 10k swim

Learn and improve your swimming technique, swim longer with no effort and control you pace in long distance swimming.
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95 students enrolled
Instructed by Ori Sela Health & Fitness / Sports
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  • Lectures 50
  • Length 1.5 hours
  • Skill Level Intermediate Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 1/2016 English

Course Description

How to train right to an open water 10K swim or 5K swim and protect your body with the WEST swimming technique?

In this course you are going to learn how to swim from 2.5k to 10k in 4 months(4 times a week,64 swimming workouts if you swim 3 times a week it will take you 6 months) you will get 16 training programs for each week, every worksheet has 4 workouts for 4 days of the week(one is in the sea)

Thousands of people are joining each month the WEST way to swim and learning how to protect their lower back and swim faster and easier.

The 10k swim is exactly like a Marathon run, but different, when you need to rest you can't just stop or walk, in this course you will strengthen your muscles and elongate them in order for you to be able to swim in all conditions.

Today Water World and WEST swimming technique is one of the biggest and most professional clubs in the world for hydrotherapy, we wont only teach you to swim, we will let you protect and build your body step by step like we did with thousand of people in marathon running, Ironman, ultra open water competition and much more.

We see each person as if he has a herniated disc in the lower back and neck even if he doesn’t have no pain at all.
The swim WEST technique was developed over 15 years ago in order to relax the body and treat neck and back problems, as well as traumatic accidents. Recently, we can see a clear trend in the athletic world of adjusting the swimming technique to one’s body shape, physical abilities and even lifestyle. The swim WEST technique is based on those 3 factors solely, and modified to every individual with personal and specific care.

WEST swimming makes it easier on the neck, prevents injuries and allows swimming for a longer distances.
We have no doubt that Michael Phelps did not imitate swim WEST , but surely and slowly the world is adapting the main principles of looseness. It might be too slow, not taking into consideration 21st century lifestyle changes. In our current era, about 70% of the population suffers from neck and back problems, as a direct result of our lifestyle. Seems like it is going to take the world an additional 20 years to fully understand WEST benefits, qualities and its contribution to our quality of life. But you guys, new members of WEST swimming class will understand and enjoy its benefits as soon as today.

Some people say it’s best to train with a group and they are 100% right!! but what if you have pain in your lower back or you really want to work on your swimming technique?

Is it possible to learn and improve your swimming techniques while swimming fast? is it possible to treat pains when swimming fast?

Swim WEST “Learn swimming online program” takes you step by step in order to live a pain free life.

What are the requirements?

  • To swim 3k without a stop

What am I going to get from this course?

  • Swim 10k in the sea
  • Swim 18k in 4 times a week
  • Understand how to test yourself when swimming
  • Swim faster

Who is the target audience?

  • Swimmers that are able to swim 3k in the pool or in the sea.
  • Swimmers that want to swim 10K and are afraid to get injured.
  • Swimmers with lower back pain

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Learn about your training program and meet your instructor
Read before you start- How to understand the 4-6 months training workouts
Uri Tene learned to swim from 0 to 21K and lost 45kg
TEDx talk by Ori Sela "The power of the sea" the power of the group
How to take your workout to the pool?
What if? what and how can we change in the swimming training program

In this lecture you will learn what you are allowed to change and what's not allowed.


You will learn how to read and understand the full 17 weeks training program.

Section 2: Learn about stretching after and during the workout.
Stretching- Why stretch exactly 7 min?
Stretch 1- Hand on chest
Stretch 2- Hands behind the back holding the wall
Stretch 3- Hands behind the back standing up
Stretch 4- Fin stretch
Stretch 5- Ankle stretch
Stretch 6- Head to knee
Stretch 7- Heel to butt
Stretch 8- Elbow behind the head.
Stretch 9- Pitch stretch
Stretch 10- Arrow stretch
Section 3: Week #1- Organizing full 4 days a week swimming

In this program you need fins and a swimming snorkel, It is good to have everything:

Fins, swimming snorkel, paddles, pull buoy, kicking board and a big smile


Every week has 4 different swimming workouts, try to train in the same days and times each week.

Week 1- Read and download your first training weekly workout.
What are we going to learn in the first week & why is it so important
Week 1 How to read and understand the workout
Learn about your pulse and heart rate.
Section 4: Week #2- Tests of 200 legs, 1K & 5X200
How to understand the 2nd week - how to read the 2nd week worksheet
Workout of week 2- Download, read and go to the pool with big smile.
How to use a swimming snorkel and why?
Kicking with a snorkel - You can kick with hands loose or in an arrow.
Section 5: Week #3- Control pace in 10X100m
Workouts of week 3, download, read and go to pool & sea with a big smile
Understand the worksheet week #3
Section 6: Week #4- Test 3.5K in the sea and learn how to make a open water energy drink.
What are we going to Test in week #4
Workouts of week 4, download, read and go to pool & sea with a big smile.
How to make an open water energy meal/drink?
Loose backstroke with timing our breathing.
Loosen your shoulders - How to loosen our shoulders in WEST swimming technique
Breaststroke WEST - Swim breaststroke slow with separated movement
Dolphin with fins (Learn butterfly 4)
Section 7: Week #5 - Control your pace in 500m freestyle
Workouts of week 5, download, read and go to pool & sea with a big smile.
Understand the workout week #5
Section 8: Week #6 - Control & increase pace in 500m in the pool and in the sea
Understand the swimming workouts week #6
Workouts of week 6, download, read and go to pool & sea with a big smile.
How to choose your swimming paddles & how to swim with paddles.
Section 9: Week #7 -Tests of 200 legs, 1K pool swim & 5X200m
Understand the swimming workouts week #7
Workouts of week 7, download, read and go to pool & sea with a big smile.
Section 10: Week #8 - Test of 3.5K in the sea
Workouts of week 8, download, read and go to pool & sea with a big smile.
Understand the swimming workouts week #8
Section 11: Week #9 - Test of 10X100m
Workouts of week 9, download, read and go to pool & sea with a big smile.
Understand the swimming workouts week #9
Section 12: Week #9-16 swim the distance and smile
Download all 9-16 weeks to your comuter
Congratulation you finished the course and swam 10K

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Instructor Biography

Ori Sela, Owner and CEO at "Water World" and Founder of WEST swimming.

Hi, I'm Ori Sela, owner and professional manager of Water World and WESTswimming technique.

I grew up next to the sea and never left the water since. The water was the only place I could feel good, relax and just swim. I was never a talent or an Olympic swimmer but I believe in hard work and love long distance swimming.

Today, after passing the age of 42, I have an amazing wife, Tami & 3 kids, Tom,Libby & Dean, 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.

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