Learn freestyle WEST workout 1
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| No. | Exercise Instructions | Pictures | Video Clips | Exercise objective & Highlights |
| 1 | 7 min- Arms circling and legs kicking without breathing. Once you run out of air stand slowly, take 5 breaths and continue |   | Adjustment 1 -Blowing air through your nose Adjustment 3- Arms Circling | Maintain a stretching depth of 35 cm under water when circling with your arms. Try to stand up a little before your run out of air. |
| 2 | 10 min- Freestyle with your arms straight, gliding slowly After each 10 m. take 5 breaths at the wall (without walking) |  | Learn freestyle 2 - Gliding Windmill | Very important to enter your arms in the water slowly and start gliding only when your palm touches the water. |
| 3 | 7 min- Kicking with fins for 12.5 m. with your legs in freestyle using fins. After each 12.5 m. roll over and stand, and take 5 breaths |  | Adjustment 4- Legs kicking with fins & standing up. | Swim with your arms straight or at your sides and make sure you stand slowly **if you run out of air before 12.5m swim 10 or 7 meters each time. |
| 4 | 10 min- 12.5 m freestyle using fins. After each 12.5 m. do 2 stretches: Arm on chest and Hands behind your back holding the wall |   | Stretch 1-Arm on chest Stretch 2 - Hands behind your back holding the wall | It's not important whether your arms are straight or bent when swimming freestyle, but it is important to stand up slowly, to protect your lower back |
| 5 | 7 min- 12.5m freestyle using fins, swimming the Superman style. After each 12.5 m. do the Arm on chest stretch |  | Freestyle drill 21- Superman for 5 seconds Stretch 1-Arm on chest | Very important when swimming the Superman drill to keep your head facing the floor, one arm stretched in front 35 cm(A-50cm B-35cm C-20 )deep and the other at the hip, Only after 5 seconds swap the arms. This drill is the first time you use the WEST flexibility test. |
| 6 | 7min- 12.5m with your arms circling and legs kicking using fins, without breathing. After each 12.5 m. do the Fin stretch |  | Stretch 4-Fin stretch | Stretch your arms in an arrow position for 3 seconds each time 35 cm deep(if your are A- 50cm, C- 20cm), with your legs kicking slowly |
| 7 | 10 minutes stretching |  | Stretch 1 - Arm on chest ,Stretch 2 - Hands behind your back holding the wall. Stretch 4- Fin stretch,Stretch 6- Head to knee. |