Freestyle Swimming: The Healthiest Technique

Course details

• Adjust the style to you, to reduce joint strain and treat your neck/lower back pain.
• Swim 1000m using an… incredibly healthy style!
• Workout worksheets for you to print out and take to the pool.
• Taught by World Record breaker and successful swimming coach, Ori Sela!… 

The WEST swimming technique is the healthiest in the world! It involves relaxing the body to treat existing neck & back pain, and prevent further injury. In this course you will learn Freestyle Swimming in the WEST style, which adapts your technique to perfectly suit your body shape, physical ability and lifestyle.

Ori Sela created the WEST swimming method and teaches it at his highly successful Water World swimming and hydrotherapy clubs. He’s a successful swimmer, having broken the World Record for the Longest Relay in Open Water Swimming! Ori is a passionate teacher, and is here to help reduce your neck and lower back pain with this freestyle swimming technique.

In this course you will learn Freestyle Swimming and be able to swim 1000m! Using close up underwater videos, Ori guides you step-by-step through 10 specialised workouts. Each workout includes tips on how to adjust your technique before swimming, important stretches you should do to reduce joint strain, and drills that will improve your freestyle swimming!

• Intro
• Say hi and tell your fellow students why you're taking this course
• Share your new course with your friends!
• Introduction
• Course Overview - Learn freestyle in WEST swimming technique, from 0 to 1k
• About Ori Sela
• Understanding the Workout
• Ori Sela on TEDx Nicosia: The Power of the Sea

• Downloadable Worksheets 1-5
• How to Take Your Workout to the Pool
• Which Fins To Use?

• 1 - Arm on Chest
• 2 - Hands Behind Back, Holding Wall
• 3 - Hands… Behind Back, Standing Up
• 4 - Fin Stretch
• 5 - Knee Stretch
• 6 - Head to Knee
• 7 - Heel to Bottom
• 8 - Elbow Behind Head
• 9 - Squatting Stretch Against The Wall
• 10 - Arrow Towards The Sky

• Introduction to Workout One
• Adjustment Before Swimming: Blowing Air Through Your Nose
• Adjustment: Arms Circling
• Learn Freestyle: Gliding Windmill
• Adjustment: Legs Kicking with Fins and Standing Up
• Stretch: Arm on Chest
• Stretch: Hands Behind Back, Holding the Wall
• Freestyle Drills: Superman, 5 Seconds
• Stretch: Fin Stretch
• Stretch: Head to Knee Stretch

• Introduction to Workout… Two
• Adjustment: Legs Kicking, Arms Circling, with Breathing
• Personalise: Palm Opened & Loose
• Personalise: Stretch Depth of 35cm
• Personalise: Head Neutral
• Personalise: Glide Period of 2 Seconds
• Learn Freestyle: Breathing Every 3 Strokes, with Flipping onto Back to Breathe
• Adjustment: Backstroke, Timing Your Breathing
• Stretch: Arms Behind the Back, Standing Up

• Introduction to Workout… Three
• Freestyle Drill: Superman, 5 Seconds, with 3 Seconds Breathing Position
• Learn Freestyle: Breathing Every 3 Strokes + 3 Seconds Breathing Position
• Personalise: Timing Your Breathing
• Personalise: Angle Between Arm and Forearm
• Personalise: Dragging Your Legs To Loosen Lower Back

• Introduction to Workout… Four
• How to Control Your Pulse, According to Your Age
• Learn Freestyle: The 3 Points
• Stretch: Hands On Chest
• Stretch: Hands Behind Back, Holding the Wall
• Stretch: Elbow Behind Head

• Introduction to Workout Five
• Adjustment: Classic Backstroke Legs, Freestyle
• Learn Freestyle: The 3 Points
• Learn Freestyle: The Holy Triangle of WEST Swimming
• Stretch: Fin Stretch
• Stretch: Head to Knee
• Stretch: Heel to Bottom

• 200m swimming exercise

• Personalise: Loosen Palm Above Water
• Heart Rate
• Stretch: Head to Knee
• Stretch: Elbow Behind Head

• Freestyle Drill: Stretched Doggie Paddle
• Personalise: Palm Loose and Opened
• Learn Freestyle: Holy Triangle of WEST
• Stretch: Hands Behind Back,… Holding Wall
• Stretch:… Fin
• Stretch: Head to Knee

• Learn Backstroke: Slow Glide Using Fins
• Personalise: Gliding, 2 Seconds
• Stretch: Knee Stretch
• Stretch: Head to Knee
• Stretch: Heal to Bottom

• Learn Freestyle: The Holy Triangle of WEST
• Personalise: Breathing Position
• Stretch: Hand on Chest
• Stretch: Hands Behind Back, Standing Up
• Stretch: Head to Knee
• Stretch: Heel to Bottom

• Personalise: Depth Stretch, 35cm
• Heart Rate
• Stretch: Hand on Chest
• Stretch: Hands Behind Back, Holding Wall
• Stretch: Fin Stretch
• Stretch: Head to Knee

• 1K swimming exercise
• Handout - 1K Non-Stop Swimming Freestyle
• Handout - 1K Questionnaire

• Thank You and Good Luck!