The difference between WEST and other swimming techniques | The WEST

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Learn to swim freestyle WEST

Learn about Ori Sela and how to succeed in the swim WEST course

The difference between WEST and other swimming techniques
About Ori Sela Hydrotherapy expert and swimming coach (2:03)
How is the WEST swimming course build? (1:29)
How to take the swimming workout with you to the pool? (0:55)

Learn to swim freestyle workout 1 - Open your lungs & loosen lower back

Download worksheet # 1 - Read the workout and go to the pool with a big smile
1.0- The goal of swimming workout # 1 (0:30)
1.01 Learn your ABC- Swimming evaluation according to your flexibility level (2:58)
1.1 Arm circling while walking (0:32)
1.2 Freestyle kicking in prone position and transition to standing (1:06)
1.3 Circles with arms, freestyle kicking and transition to standing (0:57)
1.4 Walking windmill (0:59)
1.5 The Gliding windmill in freestyle (1:03)
1.6- The 3 points in freestyle WEST swimming (1:10)
1.71 Swimming stretchings - Arm across chest (0:59)
1.72- Swimming stretchings - Arm stretch behind back using the wall (1:10)
1.73- Swimming stretchings - Streamline stretch (0:48)
1.8 weekly tip of swimming workout # 1 (0:24)

Learn to swim freestyle - workout #2

2.0 The goal of workout # 2 (0:28)
Worksheet # 2- Read download and go to the pool with a big smile
2.01- Recommended fins? (0:32)
2.1 - Transition from prone position to standing while wearing fins (1:05)
2.2- Freestyle with fins, without breathing, with transition to standing via rotation (0:39)
2.31- Walking while observing the shape of palm (KP- 1) (1:45)
2.32- Walking while observing the Depth of stretch according to personal WEST (KP-5) (1:49)
2.4- Swimming with and without fins while keeping in mind the shape of the palm & underwater stretch depth according to personal WEST (0:41)
2.5- Gliding in superman position, with fins, for five seconds (1:05)
2.51- Swimming stretchings- fin stretch (0:49)
2.6- Kicking with fins + rotating from prone to supine position every three seconds (1:01)
2.7- Swimming freestyle with fins and rotating to supine position every three strokes + 3 minutes stretching (1:00)
2.8- Get your first feedback and swimming tips (1:28)
2.9- Weekly tip of workout # 2 (0:57)

Learn to swim freestyle workout #3

Worksheet # 3- Read, download & go to the pool with a big smile
3.0 - The goal of swimming workout #3 (0:29)
3.1- Revision of two key principles (KP1+5) with and without fins, without breathing (1:09)
3.2- Revision- Freestyle with fins - rotation to supine position every third stroke. (Drill 2.6). (0:39)
3.31- (KP-6)- Legs in freestyle according to personal WEST (1:01)
3.32- (KP-8)- Head position according to personal WEST (1:03)
3.33- (KP-13)- Duration of glide according to personal WEST (1:09)
3.4- (KP-12) Breathing position according to personal WEST (1:22)
3.51- (KP-10) Timing of breath according to personal WEST (2:03)
3.52- (KP-11) Bubbles and exhale according to personal WEST (1:52)
3.6- (KP-3)- Height of elbow according to personal WEST (1:20)
3.71- Freestyle breathing every 3 strokes slow inhaling (0:47)
3.72- Double arm backstroke with fins (0:52)
3.731- Swimming stretches - Ankle stretch (0:46)
3.732- Swimming stretches - Hamstring stretch (0:46)
3.733- Swimming stretches - Groin stretch (0:44)
3.8- Weekly tip of workout # 3 (0:57)

Learn to swim freestyle workout # 4

Worksheet # 4- Read, download & go to the pool with a big smile
4.0 Goal of swimming workout #4 (0:31)
4.1- Swimming freestyle with fins without breathing (0:57)
4.2 Breathing position with fins (0:46)
4.3- Controlling 12 strokes with fins (1:10)
4.4 Swimming freestyle , rotating to the back every 3 strokes (1:05)
4.5 Min number of strokes (1:27)
4.51 - Swimming stretches - Inverted streamline stretch (0:43)
4.6- Swimming 100m with fins (0:59)
4.7- 100m without fins slowly (0:43)
4.72- Swimming stretches - Arm stretch behind back (1:14)
4.73- Swimming stretches- Elbow behind head stretch (0:47)
4.8 - Write down the distance you swam in each workout 1,2 & 3 (0:27)
4.9- Weekly tip of workout # 4 (0:50)

Learn to swim freestyle workout # 5

Worksheet # 5- Read, download & go to the pool with a big smile
5.0- The Goal of workout # 5 - learning the Holy triangle of WEST swimming (0:40)
5.1- Worm up backstroke with freestyle using fins (1:16)
5.11 Learning about your pulse in swimming (3:12)
5.2 - Swimming in 65% pulse (KP- 9) (1:26)
5.31- (KP-2) Angle between arm & forearm according to personal WEST (1:43)
5.32- (KP- 2) Angle of palm entering the water (1:46)
5.33- (KP-7)- End of pull according to personal WEST (1:59)
5.4- The Holy triangle of WEST swimming technique (1:35)
5.5- 3-6X100 with fins (1:06)
5.6- 3-6X100 freestyle without fins, controlling pace (0:56)
5.7- Arm stretches (0:36)
5.8- Understand your time in 100m without fins (0:45)
5.9- Weekly tip , Workout # 5 swimming WEST (1:03)

Learn to swim freestyle workout # 6

Worksheet # 6- Read, download & go to the pool with a big smile
6.0- The goal of swimming workout #6 (0:33)
6.1 - Superman and regular freestyle swimming (0:59)
6.2 Increasing pace 1 -4 (1:11)
6.3 Increasing pace 65-85% (1:14)
6.4 - 8 min (KP-9) freestyle with fins streamline of the wall (1:08)
6.5 Slow 65% swim (0:50)
6.6 Minimum strokes KP WEST elements (1:39)
6.7- Swimming stretches , 4 min legs, 4 min hands (0:36)
6.8- How to succeed in your 500m test (1:14)
6.9 Weekly tip of swimming workout #6 (0:52)

Learn to swim freestyle workout # 7

Worksheet # 7- Read, download & go to the pool with a big smile
7.0 - The goal of workout # 7 (0:44)
7.1 - One lap kicking on the back , one lap freestyle (0:57)
7.2- working on KP-12 & KP- 7 (1:25)
7.3- 1 lap slow min strokes and 1 lap fast (1:39)
7.4- Freestyle & backstroke with fins (1:03)
7.5 - 3-4X 100 increasing pace (1:30)
7.6 controll 12 strokes with fins (1:17)
7.7 - Swimming stretches, arm stretches (0:45)
7.8- Weekly tip of swimming workout #7 (0:50)

Learn to swim freestyle workout # 8

Worksheet # 8- Read, download & go to the pool with a big smile
8.0- Goal of swimming workout #8 (0:35)
8.1- Freestyle with fins breathing every 5 strokes (0:39)
8.2- Fast & slow in freestyle reducing strokes (0:52)
8.3- Doggy paddle & freestyle
8.4 - 1 lap no breathing , 1 lap min strokes (1:25)
8.5 - 8-12X100 freestyle 65-75% (1:05)
8.6 Learn to pull (KP- 14) according to personal WEST (2:03)
8.7- Swimming stretches - Arm & Leg stretches for 6 min (0:48)
8.8 - Weekly tip for swimming workout #8 (1:18)

Learn to swim freestyle workout # 9

Worksheet # 9- Read, download & go to the pool with a big smile
9.0 The goal of swimming workout #9 (0:34)
9.1 - Warm up in freestyle every 4th lap doggie paddle (0:47)
9.2 Minimum strokes (KP-9) (1:29)
9.3 - Increasing pace 1-4 in freestyle (0:52)
9.4- Time 200m freestyle (1:27)
9.5- 5X200m freestyle (0:58)
9.6 - Slow and long 6-8 X25m (0:37)
9.7- Swimming stretches - Arm stretches (0:59)
9.8 - How to estimate you 1000m freestyle (1:04)
9.9- Weekly tip of swimming workout #9 (0:46)

Learn to swim freestyle workout # 10

Worksheet # 10- Read, download & go to the pool with a big smile
10.0 The goal of swimming workout #10 (0:35)
10.1 Warm up in freestyle, every 4th lap slow backstroke (0:47)
10.2- Increasing pace without adding strokes (1:19)
10.3- swimming without breathing (0:57)
10.4- One lap fast & 1 lap slow and long (1:08)
10.5 - 2 min stretchings (0:38)
10.6- Test of 1000m freestyle (1:05)
10.7- Swim slow with a big smile (0:47)
10.8- Analyze your swimming by WEST experts (1:02)
10.9- Weekly tip of the 10th & last swimming workout (0:45)
10.10 Mazal Tov you are officially a WEST swimmer (0:48)

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The difference between WEST and other swimming techniques

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