Introduction
  • 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
Workout # 1 - Adjusting to the training program, expanding breath
  • 1.0 The goal of session #1: Adjusting to the program, expanding of breath
  • 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 for swimming WEST
Workout #2 - 2.0 The goal of swimming session #2
  • 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
  • 2.51 Fin Stretch
  • 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
Workout #3 - Mastering correct body position and timing of breath in freestyle
  • 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.
  • 3.31 KP6 - Dragging legs
  • 3.32 KP - Head position in water when swimming freestyle
  • 3.33 Duration of glide in water when swimming freestyle
  • 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 for workout #3 Learn to swim freestyle
Workout #4 - Lengthening of strokes, mastering swimming 12 strokes per length
  • The Goal of workout 4
  • Workout #4 Take your workout to the pool with a big smile
  • 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
Workout #5 - Learn the holy triangle in WEST swimming technique
  • 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
  • 5.31- KP2 - Angle between arm and forearm
  • 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 in WEST swimming
Workout #6 - Swimming 200 meters continuously without fins
  • 6.0 The goal of workout #6
  • Worksheet #6 Read and go to the pool with a big 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 in workout 6 The WEST way to swim
Workout # 7 Learn to swim freestyle WEST
  • 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