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

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's inside

Learning objectives

Swim 10k in the sea
Swim 18k in 4 times a week

Understand how to test yourself when swimming
Swim faster

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

Syllabus

You will meet people that swam 21k, people that treated lower back, meet your instructor and hear "The power of the sea" by Ori Sela and learn how to work with the WEST online swimming program

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.

You have 10 videos of stretching, Every lesson you will stretch for 7 min at the end of the training workouts, some workouts have stretching in the middle as well

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

The first week is the most important one of all, you need to write your swimming days in your computer.

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.

It is very important to know the exact time of each test in order for you to see your improvement.

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.

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

You will swim 10.5K, test 3.5k in the sea and understand how and when to eat during the swim.

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)

We will work on hypoxia and controlling pace together, after swimming every 5 strokes without air you will continue, glide and control your pace in long distance.

Workouts of week 5, download, read and go to pool & sea with a big smile.

Understand the workout week #5

Our goal is to learn and know the exact time of the 500m when we swim slow (65%) and fast (85%)

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.

Same tests as week 2, we want to see if we improved our swimming speed in all test. We are going to swim 14K+- in 6 hours

Understand the swimming workouts week #7

Workouts of week 7, download, read and go to pool & sea with a big smile.

You will swim 2:30 hours in your longest swim, 15km in this week & a drill of 4X1000m

Workouts of week 8, download, read and go to pool & sea with a big smile.

Understand the swimming workouts week #8

You will swim 2:45 hours in your longest swim, 16km in this week & a drill of 10X1000m

Workouts of week 9, download, read and go to pool & sea with a big smile.

Understand the swimming workouts week #9

The most important weeks are 1-8, if you succeeded on swimming 4 times a week you will enjoy 9-16 swimming workouts

Download all 9-16 weeks to your comuter

Congratulation you finished the course and swam 10K

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Examines how to use a pull buoy, a swimming snorkel, and swim fins

Teaches the WEST swimming technique, which is designed to protect the lower back and facilitate endurance

Emphasizes the need to stretch the body before, during, and after workouts to improve flexibility and reduce injury risk

Provides comprehensive training plans for four times a week over four months, with the option of three times a week over six months

Guides the learner on how to adjust their body shape, physical abilities, and lifestyle to the swim WEST technique

Incorporates a mix of techniques, including backstroke, breaststroke, and dolphin swimming, to develop a comprehensive approach to open water swimming

Reviews summary

Swim west: tips for improving length and time

Learners of Swim WEST say its a good course for information on stretching, but are looking for tips to improve length and decrease swim time.

The course has good info on stretches.

"ok to know about stretches"

The course could use more tips to improve length and decrease swim time.

"but i am looking for some tips to improve my swimming length and shorten the swimming time."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Swim WEST from 2.5k swim to open water 10k swim with these activities:

Review the basics of swimming

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This will help you get up to speed on the basic swimming techniques that will be covered in the course.

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Read or watch videos about basic swimming techniques.
Practice swimming in a pool or open water.

Set a swimming goal and create a training plan

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Provides you with a roadmap for your swimming journey and helps you stay accountable.

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Determine your swimming goal, whether it's completing a certain distance, improving your speed, or simply becoming a more confident swimmer.
Research and create a training plan that outlines your workouts, rest days, and nutrition.

Watch videos or read articles on open water swimming

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Provides you with valuable tips and advice for swimming in open water.

Browse courses on Open Water Swimming

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Search for videos or articles on open water swimming.
Watch or read the content to learn about the challenges and techniques of open water swimming.

Eight other activities

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Watch tutorials on open water swimming

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This will help you learn more about the specific techniques and safety considerations that are involved in open water swimming.

Browse courses on Open Water Swimming

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Search for online tutorials on open water swimming.
Watch the tutorials and take notes on the techniques and safety tips.

Create a training plan

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This will help you structure your training and track your progress.

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Determine how much time you have available for training.
Set realistic goals for your training.
Create a schedule that includes warm-ups, drills, and distance swims.

Attend a swimming workshop or clinic

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Provides you with an opportunity to learn from experienced coaches and improve your swimming skills.

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Research and find a swimming workshop or clinic that fits your needs.
Register for the workshop or clinic.
Attend the workshop or clinic and actively participate in the activities.

Find a swimming partner and practice swimming drills

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Improves your swimming technique and endurance.

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Find a swimming partner who is at a similar skill level.
Work together to practice swimming drills, such as kicking, pulling, and breathing.

Join a swimming group or club

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Provides you with a supportive environment to learn from others and improve your swimming skills.

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Research and find a swimming group or club that aligns with your interests and goals.
Join the group or club and attend regular practices or events.

Keep a swimming journal

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Allows you to track your progress, identify areas for improvement, and stay motivated.

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Purchase a notebook or create a digital document to use as your swimming journal.
After each swim, record the date, distance, time, and any other relevant information.

Practice swimming drills

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This will help you improve your swimming technique and build endurance.

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Find a swimming pool or open water area where you can practice.
Warm up with some easy swimming.
Practice swimming drills, such as front crawl, backstroke, and breaststroke.

Volunteer at a local swimming pool or beach

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Helps you to gain practical experience and give back to the swimming community.

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Contact a local swimming pool or beach and inquire about volunteer opportunities.
Complete any necessary training or background checks.
Volunteer your time to help with tasks such as coaching, lifeguarding, or pool maintenance.

Career center

Learners who complete Swim WEST from 2.5k swim to open water 10k swim will develop knowledge and skills that may be useful to these careers:

Open Water Swimmer

Open Water Swimmers compete in swimming events that take place in natural bodies of water, such as lakes, oceans and rivers. This course can help you learn the basics of open water swimming, as well as how to train for and compete in open water events.

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Swim Coach

Swim Coaches teach people how to swim. This course can help you learn the basics of swimming instruction, as well as how to develop and implement training programs for swimmers of all levels.

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Butterfly Swimmer

In order to be successful as a Butterfly Swimmer, you must master the butterfly stroke, which is a combination of the breaststroke and front crawl. This course can help you learn the basics of this stroke, as well as more advanced techniques.

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Freestyle Swimmer

Freestyle Swimmers compete in a variety of swimming events, including the front crawl, backstroke, butterfly and breaststroke. While this course focuses primarily on the backstroke, it may still be useful to you in your career, as it can help you improve your overall swimming technique.

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Backstroke Swimmer

As a Backstroke Swimmer, you will be tasked with swimming the backstroke competitively in a variety of settings, including pools, lakes and oceans. Since this course focuses heavily on backstroke principles and techniques, taking it may be useful to you in your career as a Backstroke Swimmer.

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Diving Coach

To be a successful Diving Coach, you need to have a solid understanding of swimming techniques, including the backstroke. This course can help you further develop your knowledge and skills in this area.

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Recreational Swimmer

Recreational Swimmers swim for fun and fitness. This course can help you learn the basics of swimming, as well as how to improve your swimming technique.

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Hydrotherapist

Hydrotherapists use water to treat a variety of injuries and conditions. This course can help you learn how to use water to improve your own health and well-being, as well as the health and well-being of your clients.

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Sports Scientist

Sports Scientists study the human body in motion. This course can help you learn how to use water to improve athletic performance, as well as how to prevent injuries from occurring.

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Physical Therapist

Physical Therapists help people recover from injuries and disabilities. This course can help you learn how to use water to rehabilitate patients, as well as how to prevent injuries from occurring in the first place.

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Special Education Teacher

Special Education Teachers work with students with disabilities. This course can help you learn how to use water to teach students with disabilities, as well as how to adapt swimming lessons for students with different needs.

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Water Safety Instructor

Water Safety Instructors teach people how to stay safe in the water. This course can help you learn the basics of water safety, as well as how to teach others how to stay safe in the water.

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Pool Manager

Pool Managers are responsible for the operation and maintenance of swimming pools. This course can help you learn the basics of pool management, as well as how to keep swimmers safe.

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Scuba Diver

Scuba Divers explore the underwater world using scuba gear. This course can help you learn the basics of scuba diving, as well as how to stay safe while diving.

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Lifeguard

As a Lifeguard, your job is to protect swimmers from drowning. This course can help you learn the basics of swimming and water safety, as well as how to rescue swimmers in distress.

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