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