From 1K to swimming 4K

Course Curriculum

Chapter 1: Introduction of the course

Lecture 1: Why is WEST the healthiest swimming technique in the world.

Lecture 2: Ori Talking in TEDx Nicosia About the power of the sea- breaking a world record.

Lecture 3: 3 steps of working out in order to succeed

Lecture 4: Before you start your first lesson- Test

Chapter 2: Swim 4k workout 1

Lecture 1: Before you start, How to take your workout to the pool?

Lecture 2: Diagnose yourself according to your flexibility level

Lecture 3: Download all 10 swimming workouts before starting the program.

Lecture 4: Worksheet 1- read print & go to the pool with a big smile

Lecture 5: Learn freestyle 2

Lecture 6: 13B- Gliding period of 2 sec

Lecture 7: 5B- Depth stretch

Lecture 8: Stretching 1- Hand on chest stretch

Lecture 9: Stretching 2- Hands behind the back holding the wall stretch

Lecture 10: 1B- Palm opened and loose

Lecture 11: Stretching 4- Fin Stretch

Lecture 12: Learn backstroke 7- Timing our breathe

Lecture 13: Before you go to the next workout

Chapter 3: 2nd workout

Lecture 1: Worksheet 2- read print & go to the pool with a big smile

Lecture 2: 6B- Legs position in water

Lecture 3: Drill 21- "superman 5sec"

Lecture 4: Drill 24- Breathing position

Lecture 5: 10B- Timing our breathing

Lecture 6: 11B- Bubbles

Lecture 7: 12B- Breathing position

Lecture 8: Stretching 6- head to knee stretch

Chapter 4: 3rd workout

Lecture 1: Worksheet 3- read print & go to the pool with a big smile

Lecture 2: 2B- Angle between arm and forearm

Lecture 3: 3B- Elbow above water

Lecture 4: 7B- Ending of the pull

Lecture 5: 9B- Pushing the wall

Chapter 5: 4th workout

Lecture 1: Worksheet 4- read print & go to the pool with a big smile

Lecture 2: Pulse in swimming

Lecture 3: learn freestyle 10- Holy triangle of WEST

Lecture 4: Stretching 3- Hands behind the back standing

Lecture 5: Stretching 10- Arrow stretch

Chapter 6: 5th workout

Lecture 1: Worksheet 5- read print & go to the pool with a big smile

Lecture 2: Learn freestyle 9- Count number of strokes

Chapter 7: 6th workout

Lecture 1: Worksheet 6- read print & go to the pool with a big smile

Lecture 2: Shoulder Pain 1- loosening your shoulder with fins

Lecture 3: Stretching 5- Knee stretch

Lecture 4: Stretching 7- Toes on the wall stretch

Chapter 8: 7th workout

Lecture 1: Worksheet 7- read print & go to the pool with a big smile

Lecture 2: Learn backstroke 6

Lecture 3: Drill 12- Long doggie paddle

Lecture 4: 4B- Angle of the palm

Lecture 5: 14B- The pull

Lecture 6: Adjustment before swimming 6

Chapter 9: 8th workout

Lecture 1: Worksheet 8- read print & go to the pool with a big smile

Lecture 2: 8B- Head position

Chapter 10: 9th workout

Lecture 1: Worksheet 9- read print & go to the pool with a big smile

Chapter 11: 10th workout- A test of 1000 m

Lecture 1: Worksheet 10- read print & go to the pool with a big smile

Lecture 2: End of Workout 10

Lecture 3: Test of 4k – 4000 non stop swimming

Lecture 4: Congratulations you finished the advanced course