From 1K to swimming 4K from Udemy

What's inside

Syllabus

You will learn how to succeed and how to work with the WEST program

Why is WEST the healthiest swimming technique in the world.

Ori Talking in TEDx Nicosia About the power of the sea- breaking a world record.

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:

A=1

B=2

C=3

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!

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.....

If your time in 1k is 22 min, you can try to swim 4k and your time will be 3min more in each 1k

If your time in 1k is 22min you will swim 1 hour and 40 min in your 4k

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Read about what's good

what should give you pause

and possible dealbreakers

Focuses on WEST swimming technique, which emphasizes flexibility and body alignment to reduce stress and improve performance, potentially benefiting individuals with physical limitations or those seeking efficient swimming methods

Provides a 10-week or 15-week program with specific workouts and drills, offering a structured approach to improving swimming technique and endurance for those who benefit from guided training

Includes stretches and exercises to determine a personal WEST D.N.A., which helps swimmers understand their flexibility and abilities, allowing for a tailored approach to swimming that minimizes stress and maximizes efficiency

Teaches how to breathe correctly without straining the neck and lower back, which can lead to improved oxygen intake and reduced fatigue during long-distance swimming, benefiting swimmers of all levels

Covers how to increase and control 100m pace and maintain technique over longer distances, which is useful for swimmers aiming to improve their speed and endurance in open water or triathlon events

Technique was developed from hydrotherapy and focuses on loosening the neck and lower back, which may help to alleviate pain and improve overall comfort in the water, potentially appealing to those with chronic discomfort

Reviews summary

Improve swimming technique & endurance

According to learners, the course "From 1K to swimming 4K" offers a well-structured program designed to improve swimming technique and endurance, particularly for longer distances and open water. Many appreciate the focus on the WEST swimming technique, finding it effective for reducing stress and addressing neck and lower back pain. Students report feeling more relaxed and noticing improvements in their glide and breathing. The step-by-step workouts and the emphasis on repetition are frequently mentioned as beneficial for building a solid foundation. While most reviews are highly positive, a few mention that consistent practice is essential and results may take time.

Develop better breathing technique.

"I used to struggle with getting enough air, but the breathing drills in the course helped me so much."

"Learned to breathe more naturally and efficiently without disrupting my stroke rhythm."

"Better breathing means I can swim longer distances without getting fatigued as quickly."

Clear, repeatable workout plan.

"The 10 workouts with the recommendation to repeat each 3 times provided a great structure for improvement."

"Following the worksheets and videos for each workout made it easy to know exactly what to do in the pool."

"I appreciated the progressive nature of the workouts. It builds up your endurance and technique gradually."

Addresses neck and lower back pain.

"As someone with chronic lower back pain, this course was a game-changer. Swimming is now comfortable."

"I used to finish swims with a sore neck, but the focus on relaxation in WEST swimming eliminated that."

"Learning to swim without tension has been amazing for my body. Less pain, more enjoyment."

Learn the WEST technique for efficiency.

"The WEST technique taught here really made a difference in my efficiency."

"I finally feel like I'm gliding through the water instead of fighting it. The technique works!"

"Using the WEST method helped me correct my stroke and reduce drag significantly."

Helps increase swimming distance.

"Starting from struggling at 1K, I can now comfortably swim much longer distances thanks to the program."

"This course gave me the tools and technique needed to build up to 4K and beyond."

"Saw a significant improvement in my stamina and ability to maintain speed over longer swims."

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 From 1K to swimming 4K with these activities:

Review Basic Swimming Techniques

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Refresh your understanding of fundamental swimming techniques to better grasp the nuances of the WEST swimming method.

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Watch videos demonstrating proper form for each stroke.
Read articles or blog posts about common swimming mistakes.
Practice basic drills in the pool to reinforce correct technique.

Read 'Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier'

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Explore alternative swimming philosophies to gain a broader perspective on efficient swimming techniques.

View Total Immersion: The Revolutionary Way To Swim... on Amazon

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Obtain a copy of 'Total Immersion'.
Read the book, paying attention to the core principles.
Compare and contrast the Total Immersion approach with the WEST technique.

Practice Breathing Drills

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Improve your breathing technique to enhance oxygen intake and reduce neck and lower back strain, as emphasized in the WEST method.

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Perform drills focusing on exhaling fully underwater.
Practice breathing every 3 strokes, as taught in the course.
Incorporate drills that simulate open water conditions.

Four other activities

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Read 'Open Water Swimming' by Penny Lee Dean

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Learn about open water swimming strategies to prepare for longer swims and races.

View Just Try One More on Amazon

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Obtain a copy of 'Open Water Swimming'.
Read the book, focusing on open water techniques.
Incorporate the book's advice into your training plan.

Create a Video Analysis of Your Swimming

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Record and analyze your swimming form to identify areas for improvement based on the WEST technique principles.

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Record yourself swimming from multiple angles.
Analyze your video, focusing on body position and stroke mechanics.
Identify areas where you can apply the WEST technique principles.
Share your analysis with a coach or fellow swimmer for feedback.

Design a Personalized Training Plan

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Develop a structured training plan incorporating WEST techniques to achieve your swimming goals, such as completing a 4K open water swim or Ironman.

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Define your swimming goals and current fitness level.
Incorporate the 10 workouts from the course into your plan.
Include flexibility and stretching exercises.
Track your progress and adjust the plan as needed.

Help Others with WEST Swimming

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Reinforce your understanding of the WEST swimming technique by helping others learn and improve their swimming.

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Offer advice to other swimmers at the pool.
Share your experiences and insights on online forums.
Consider becoming a certified WEST swimming instructor.

Career center

Learners who complete From 1K to swimming 4K will develop knowledge and skills that may be useful to these careers:

Open Water Swimming Coach

An open water swimming coach helps swimmers train for races and events in natural bodies of water like lakes and oceans. Given that the From 1K to swimming 4K course specifically targets open water swimmers, it is an especially good fit. The course focuses on breathing techniques, stroke efficiency, and endurance, all of which are essential for success in open water swimming. Open water swimming coaches can use the WEST swimming technique to help athletes improve their performance and comfort in the water.

See salaries and explore the career path for Open Water Swimming Coach

Triathlon Coach

A triathlon coach helps athletes prepare for the swimming, cycling, and running components of a triathlon. The From 1K to swimming 4K course may be useful because it focuses on techniques to improve swimming performance for events like triathlons and Ironman competitions. The techniques taught in this course are tailored for individual flexibility and ability. A triathlon coach who understands these principles gains an additional tool for optimizing each athlete's swimming performance and reducing the risk of injury.

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Hydrotherapist

A hydrotherapist uses water-based exercises to rehabilitate patients with injuries or chronic conditions. The WEST swimming technique covered in the From 1K to swimming 4K course was developed from hydrotherapy principles, making this course relevant to a hydrotherapist's practice. The course's emphasis on loosening the neck and lower back, along with its focus on personalized swimming styles, directly aligns with hydrotherapy's goals of pain reduction and improved mobility. A course that can take a hydrotherapist's understanding of the relationship between the body and safe swimming is particularly valuable.

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Adapted Physical Education Teacher

An adapted physical education teacher modifies physical activities to suit students with disabilities or special needs. This course may be very useful because the From 1K to swimming 4K course emphasizes adapting swimming techniques to individual flexibility and abilities. Adapted physical education teachers can learn how to tailor swimming instruction to students with a wide range of physical limitations, ensuring that everyone can participate safely and effectively. The course's focus on reducing stress and tension can also be beneficial for students with anxiety or sensory sensitivities.

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Physical Therapist Assistant

A physical therapist assistant works under the direction of a physical therapist to help patients recover from injuries or illnesses. This course may be useful because the From 1K to swimming 4K course focuses on techniques that reduce stress on the lower back and neck, which could be valuable knowledge when assisting patients with musculoskeletal issues. The course's emphasis on personalized swimming styles also aligns with the physical therapist's goal of creating individualized treatment plans. The assistant may find the course's flexibility stretches valuable.

See salaries and explore the career path for Physical Therapist Assistant

Swimming Instructor

A swimming instructor shares their knowledge of swimming techniques with others, often beginners or those looking to improve their form. The From 1K to swimming 4K course may be useful, particularly for instructors who want to teach efficient and healthy swimming styles. The course is designed to help individuals swim longer distances with less stress, and instructors can pass these techniques on to their students. Furthermore, the course emphasizes personalized swimming styles, which can inform an instructor's approach to teaching diverse learners.

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Wellness Coach

A wellness coach works with clients to improve their overall health and well-being through various lifestyle changes. A wellness coach may find the From 1K to swimming 4K course helpful because it promotes swimming as a means to reduce stress, improve flexibility, and increase endurance. The course's focus on personalized techniques aligns with the holistic approach of wellness coaching, where individual needs and abilities are taken into account. The course's syllabus on flexibility and breathing may directly inform the advice that the coach provides to their clients.

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Athletic Trainer

An athletic trainer specializes in the prevention, diagnosis, and treatment of injuries related to sports and exercise. Understanding proper swimming techniques, especially those focused on minimizing strain and maximizing efficiency, could be valuable. The From 1K to swimming 4K course emphasizes stretching and breathing techniques that reduce stress on the body, which can help athletes avoid injuries. It also focuses on swimming efficiently, which allows athletes to endure longer training sessions. An athletic trainer may find the course's flexibility exercises to be beneficial.

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Recreational Therapist

A recreational therapist uses leisure activities, including swimming, to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. This course may be useful because the From 1K to swimming 4K course provides insights into how swimming can be adapted to individual needs and abilities. Recreational therapists can use these techniques to create inclusive and therapeutic swimming programs for their clients, promoting both physical and mental health. The course's syllabus can help inform the activities they plan.

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Kinesiologist

A kinesiologist studies the mechanics of body movements. The From 1K to swimming 4K course analyzes swimming techniques with the goal of maximizing efficiency and reducing physical stress. This course may be useful because it can provide a kinesiologist with practical insights into how individual differences in flexibility and body mechanics affect swimming performance. The course's focus on personalized swimming styles aligns with the kinesiologist's interest in understanding how movement can be optimized for different individuals.

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Personal Trainer

A personal trainer develops and implements exercise programs for clients to achieve their fitness goals. The From 1K to swimming 4K course could be useful for personal trainers who want to incorporate swimming into their clients' routines. The course emphasizes techniques that improve swimming endurance, reduce stress on the body, and adapt to individual needs. A personal trainer can use this knowledge to guide clients in swimming safely and effectively, whether for weight loss, cardiovascular fitness, or rehabilitation. They may find the syllabus to be very useful.

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Sports Massage Therapist

A sports massage therapist uses massage techniques to help athletes recover from training and prevent injuries. The From 1K to swimming 4K course focuses on stretching and techniques to reduce stress on the neck and lower back, which is useful for a massage therapist. The course's emphasis on personalized swimming styles aligns with the therapist's goal of addressing individual needs and muscle imbalances. The therapist may be able to better help their clients.

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Lifeguard

A lifeguard is responsible for the safety of swimmers at a pool, beach, or other aquatic environment. The lifeguard may find that the From 1K to swimming 4K course can improve their own swimming skills, particularly in open water settings. The course's techniques for swimming longer distances with less effort can be valuable for rescues and extended patrols. The lifeguard might also apply the WEST techniques in order to assist distressed swimmers more effectively.

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Aquatic Equipment Sales Representative

An aquatic equipment sales representative sells swimming gear and related products to individuals, teams, and facilities. The From 1K to swimming 4K course provides insights into swimming techniques and the importance of individualization. This course may be useful because the sales representative can better understand the needs of different swimmers and recommend the appropriate equipment, such as fins or training aids, based on their skill level and goals. This can improve their ability to assist customers.

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Swimwear Designer

A swimwear designer creates and develops new designs for swimsuits and other aquatic apparel. The From 1K to swimming 4K course focuses on the mechanics of swimming and how body movement impacts efficiency. This course may be useful because it can inform the designer's understanding of how different swimwear designs can either enhance or hinder a swimmer's performance. The designer may be inspired to create apparel products which are in line with the needs of certain swimmers.

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From 1K to swimming 4K

What's inside

Syllabus

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Reviews summary

Improve swimming technique & endurance

Activities

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