Learn to swim freestyle in WEST swimming technique, swim 1K from Udemy

What's inside

Learning objectives

Swim 1000m freestyle
Treat & loosen lower back and neck pain
Swim every 3 strokes

Swim much faster with less effort
Swim in a sprint triathlon
Improve your swimming technique

Swim 1000m freestyle
Treat & loosen lower back and neck pain
Swim every 3 strokes
Swim much faster with less effort
Swim in a sprint triathlon
Improve your swimming technique

Syllabus

At the end of this session you will get to know the steps to swim easily and you will know your instructor, Ori Sela (the Founder & Professional Manager of WEST Technique)

Read before you start- How to understand the 3 months swim WEST program.

About Ori Sela

Why is swimming WEST online so easy ?

The difference between WEST and other swimming techniques

Testimonials - 4 life changing stories , People swimming WEST

Adjusting to the training program, expanding breath, releasing neck and lower back

One of the most important swimming workout

Download the 1st swimming workout

1.01 Swimming evaluation according to A,B,C

1.1 Arm circles while walking

1.2 Freestyle kicking in prone position and transition to standing

1.3 Circles with arms, freestyle kicking and transition to standing

1.4 Walking windmill

1.5 Walking windmill

1.6 The Three points in freestyle without fins

1.7.1 - Arm stretch across chest

1.7.2 - Arm stretch behind back using the wall

1.7.3 - Streamline stretch

1.8 Weekly tip: Set in your callender fixed days and times which you will dedicate to the training program. Scheduling your training in advance 2-3 times a week, guarantees your success and improvement.

Breathing while rotating from prone to supine position Adjusting to fins and implementation of two WEST key principles from lesson 1- shape of the palm and the depth of the stretch.

2.0 Goal of swimming workout 2

2.01 Recommended Fins- Long and flexible fins improve buoyancy and flexibility.

Workout #2 - Read, download & go to the pool with a big smile

2.1 Transition from prone position to standing while wearing fins

2.2 Freestyle with fins, without breathing, with transition to standing

2.31 Walking while observing the shape of palm

2.32 Walking while observing the Depth of stretch according to personal WEST

2.41 Swimming with and without fins while keeping in mind the shape of the palm

2.5 Gliding in superman position, with fins, for five seconds

2.5.1 - At the end of every round (12.5 there and 12.5 back), gently pull the end of the flipper towards yourself and slowly try straighten your leg (10 seconds each leg) and then continue the superman drill.

2.6 Kicking with fins + rotating from prone to supine position every three sec

2.7 Swimming freestyle with fins and rotating to supine position every 3 strokes

2.8 Get swimming tips - Time for tips & review

2.9 Weekly Tip

3.0 The goal of session # 3: Mastering correct body position and timing of breath in freestyle, learning double arm backstroke and understanding how to remain buoyant in the water.

3.0 Goal of workout 3

Workout 3 - Read it, print it and go to the pool with a big smile

3.1 Revision of two key principles with and without fins, without breathing

3.2 Freestyle with fins - rotation to supine position every third stroke.

KP6 - Dragging legs:

Gently kick with legs, just enough to keep them buoyant (not in order to progress) and prevent the pelvis from stiffening up.

B or C Do not kick, allow extension of the arm to move the legs.

KP8 - Head position:

A - Gentle tilt of head downwards.

B or C - Neutral head with eyes fixed towards the floor.

KP13 - Duration of glide:

A - Glide 3 seconds from the moment your palm touches the water’s surface.

B - Glide 2 seconds until shoulder touches 1/2 chin -1/2 cheek.

C - Glide 1 second till shoulder touches cheek.

3.4 Body position while breathing at 90 degrees

3.51- KP10- Timing of breath

3.52 - KP11- Bubbles

3.6- Freestyle with no fins and no breathing - elbow raised according WEST

3.71 Freestyle breathing every 3 strokes (slow inhalation)

3.72 Double arm backstroke with fins (recovery)

3.73 Ankle stretch

3.732 Hamstring stretch

3.733 - Groin stretch

3.8 Weekly Tip: Your breathing in freestyle will improve due to the buoyancy principles. The more buoyant your body is, the easier it is to breath. Therefore, do not insist on breathing, just keep in mind your personal WEST key principles and your buoyancy and breathing will improve.

4.0 The goal of session #4: Lengthening of strokes, mastering swimming 12 strokes per length with fins and understanding your personal number of strokes per length when swimming freestyle

The Goal of workout 4

4.1 -6-14 X25 with fins, no breathing.

4.2- 100-300 meters in breathing position with fins

4.3 -6-14X25 freestyle with fins,with breathing. No more than 12 strokes per lap

4.4- 2-4X100 freestyle without fins

4.5- 6-14X25 with no fins, minimum number of strokes

4.51- Inverted streamline stretch

4.6- 2-5X100 freestyle with fins, between each 100 meters.

4.71- Remove fins: 100 meters freestyle breathing every 3 stokes

4.72- Arm stretch behind back

4.73 - Elbow behind head

4.8 - Write down the distance

4.9 - Weekly tip: shape of palm, depth of stretch, long glide and neutral head will assist you with reducing your stroke rate. A low stroke rate is created by extension of the glide and not by a stronger pull under the water..

5.0 The goal of session #5: Learn the holy triangle, work with pulse, control the swim pace of 100 meters with fins with 12-14 strokes per length and glide off the wall.

5.0 The goal of workout 5

Workout #5 - Read and go to the pool with a big smile

5.1- 100-400 meters freestyle with fins

5.11- Learn to work with your pulse

5.21 - Streamline glide off the wall according to personal WEST

For each KP walk for 30 sec to see and feel that you do it correctly, and then practice same KP in swimming.

Angle between arm and forearm:

A - Angle when palm enters the water is 90 degrees

B - 120 degrees

C - 160 degrees

5.32- KP4 - Angle of palm when entering the water.

5.33- KP7 - End of pull.

5.4- 6-10X25 The Holy Triangle

5.5- 3-6X100 with fins

5.6 - 3-6X100 without fins.

5.7 Arm stretches

5.8 Know your time in 100 m freestyle without fins

5.9 Weekly tip: It is preferable to swim slowly and extend our glide with every stroke. Long efficient strokes will assist in the future with swimming fast with ease.

Swimming 200 meters continuously, mastering varying pulse rates between 65%-85% for 50 meters, sending the results of 500 meter test. The total time of the training is 70 minutes.

6.0 The goal of workout #6

Before you go on to your next section it is important to send me a 15 seconds video of you swimming.

3 swimming tips can make a huge change and help you swim easier and faster.

How do you upload a video:

1. Go to: "The WEST way to swim" Facebook

https://www.facebook.com/Swim-WEST-The-WEST-way-to-Swim-190256757788923/

2. Upload your video as a message.

3. Smile....

6.1- 200-400 meters freestyle with fins

6.2- (4X25)X2 ET 1:00 1st set: Minimum number of strokes

6.3 - (4X50)X2 ET 2:00 Increasing from 1-4 / 5-8

6.4- 200-400 with fins, 12 strokes with an accurate streamline off the wall.

6.5 -4X50 20 with second rest between 50’s + 200-400 continuous swimming.

6.6- Working in KP 1,5,6,8 in WEST

6.7- Stretching after swimming workout

6.8- How to perform the 500m test and succeed

6.9 Weekly Tip: Swimming at a high pace while maintaining a low stroke rate will prevent you from feeling tired right at the start.

Changing swimming pace while mastering the number of strokes per length, knowing to increase and decrease the number of strokes. We will learn to swim 100 meters at a fixed pace

7.0 Goal of workout #7- Changing swimming pace while mastering strokes

Workout sheet #7 - Read & go to the pool with a big smile

7.1 - 200-400 worm up with fins

7.2- 4-8X25, 15 second rest, note the body breathing position and end of pull

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Develops skills that are in high demand in fitness and recreation industries

Presented by Ori Sela, an internationally recognized swim coach and hydrotherapy expert

Taught in a stepwise, easy-to-follow manner that is suited to all fitness levels

Teaches a personalized swimming technique that focuses on individual needs and body mechanics

Provides detailed video demonstrations and explanations of swimming techniques and exercises

Requires students to purchase fins, goggles, and swimwear, which may add to the cost of taking the course

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 Learn to swim freestyle in WEST swimming technique, swim 1K with these activities:

Read 'Swimming Anatomy' by Ian McLeod

Show steps

This book provides detailed insights into the muscles and biomechanics involved in swimming, enhancing your understanding of proper technique.

View Athletic Taping, Bracing, and Casting on Amazon

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Read the chapters relevant to freestyle swimming.
Take notes and highlight key concepts.

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Learn to swim freestyle in WEST swimming technique, swim 1K

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