To better understand the workout session, it is highly recommended to watch each video twice
Breathing by the wall while walkingInstructionsThe first step is to hold the wall with one or two hands. , we inhale through the mouth for 2 seconds. Insert the head into the water and then exhale for 2 seconds. While putting the head into the water we bend the knees and we will keep a slightly rounded back to create a smaller hip movement while the body is going up and down. The next step is to make the same exercise but this time while walking with or without using the hands. It is recommended to do both exercises 5-10 minutes before the training session. The purpose of the exercise is to make the lungs used to taking air in, and breathe it out, slowly. Please note that in this exercise you need to make a separation between the nose and the mouth, so that you won’t push the air out through both. This in order to keep the nose free of water. The movement of the hip, while bending the knees, will warm up the |
Hand circles while walking and swimming, non-progressive leg movementInstructionsWe walk with our arms inside the water, and we will make circle movements with the arms similar to the breast stroke . Only this time the circles are bigger and deeper. (About 20 centimeter below the surface) During each circle you will touch the stomach as the arms are moving back up, and at the end of the circle you come back to an arrow and wait 3 seconds while walking. After this we will repeat the circle movement in the same way. We will go through the same exercise also while swimming with gentle leg movements and without exhaling. Right before we are out of air, we will slowly come back to standing up, just like we did in exercise number 2. The purpose of this exerciseis to strengthen the muscles of the arms and the shoulders while making a symmetric movement without causing the lower back any stress. This movement is relatively easy to make, and we use it in order to expand the capacity of the lungs and to prepare the body for swimming. It is very important to stretch out the arrow movement forward at a depth of 20 centimeters, or more, below the surface. This is in order not to cause the lower back and neck any stress, and also in order to try to reach a swimming distance of 12.5 meters without breathing. |
Gliding windmillInstructionsThis exercise, like exercise number 1, is also a windmill type of practice. We direct our heads towards the floor of the pool, and we swim with completely straight arms. When the palms and elbows are in the water we start gliding forward for a period of 1-2 seconds. We will try to glide at a comfortable depth somewhere between 15-30 cm under the waterline, and in accordance with your WEST technique stroke depth. It is very important not to move the head but to bring the shoulders to the center as part of the stroke. When we are out of air we will blow air bubbles out of our nose and bring the arms back ,to stand up The purpose of this practiceis to create a streamline and to get a feeling of how our activity makes the body float. We also want to get the arms used to freestyle movement but in a full movement range. We use this exercise also to improve our floating ability and to expand the lung capacity while we are not breathing. It is very important not to try to get the furthest, but rather to swim slowly and warm the body properly. |
Standing with finsInstructionsWe swim with fins on the feet while the arms are stretched out parallel to the shoulders. We will kick with the legs while crawling slowly. Right before we are out of air we will start to exhale from the nose and make little bubbles. We will point with one hand to the opposite shoulder till the body starts to turn without any stress on the lower back, and the heels fall by themselves to the floor of the pool. Only when we come to a standing position on the floor, we will lift the head out of the water and breathe in. The purpose of this exerciseexercise is to help us go through the swimming exercises without breathing till we learn how to breathe correctly and efficiently. The leg work with fins will slightly expand the muscles, and when done right it improves the elasticity of the legs. Most important, it helps to protect the lower back while standing. If we try to stand like in the previous exercises when bringing the knees to the stomach, the fins will interrupt us and we won’t be able to stand well. This would also cause the neck and lower back stress. |
Arm on chestInstructionsWe place our arm on our chest at shoulder height, keep our head straight and back steady. Using the other arm we gently stretch the arm on the chest until we can feel the stretch, and keep stretching for about 10 seconds. We then shake the arm and stretch the other one. We can also turn our body towards the non-stretching arm (as in the left picture), to stretch our back as well. This stretch is relatively easy and suits almost everyone. Exercise objective & HighlightsStretching the triceps and posterior deltoid muscles, but no less important - when stretching properly and correctly, we also mildly stretch the gap between the spinal vertebrae and the shoulder blades. This area tends to cramp and accumulate all the pressure. Loosening the same area also enables a higher and easier elbow lift when swimming. |
Hands behind our back holding the wallInstructionsWe place our hands on the wall behind our back, shoulder width apart and very slowly advance our body forward until we feel a strong stretch in the deltoid and biceps area. We hold for 10 seconds, shake our arms and repeat the stretch. Once we've reached the maximal stretch, we can then gently lift our leg towards the water surface and hold for another 10 seconds. Pointing our feet stretches the same muscles from a different angle. Exercise objective & HighlightsIn addition to stretching the anterior deltoid, the biceps and the chest muscles (three muscles that are under huge pressure when swimming), entering the shoulder blade in the water is particularly helpful for those who are not flexible, in painlessly lifting the elbow high above the water and releasing tension and stress. |
Superman WESTInstructionsLying like Superman, with a body angle of 45 degrees, while looking down at the pool floor, releasing the body, the palm is at the optimal stroke depth, the shoulder touches the chin or cheek. While the body is rolling, the right hand is stretched and the left hand touches the thigh. You kick between 3-5 seconds with the legs, at the same time you keep your head at the same depth. When you are out of air you blow bubbles out of your nose and like in the previous exercise we move back the arms and stand up. If you want to, it is possible to practice this with snorkel and fins. The purpose of this exerciseis to get the body to the right kind of rotation, and to strengthen the muscles in the stomach. When we know how to keep the rolling movement correct, it will be much easier for us to swim, and we will be able to shape beautiful and elastic muscles. |
Fin stretchInstructionsWe lean on the wall, slowly lift our leg towards us and grab the fin. It's not important with which hand, but to grab the edge of the fin and stretch it towards us. This stretch is best performed with especially elastic rubber fin, to achieve the best result for the ankle. Exercise objective & HighlightsBesides stretching the ankle, the twin muscles and the biceps femoris, the main purpose of this stretch is to keep our legs from cramping during swimming. Doing this stretch helps us gradually swim longer without cramping our muscles until they don’t cramp at all. Additional primary purpose is the elongation of the lower back muscles. People who aren’t flexible or suffer lower back pains, can't bring their head to their knees (as in exercise #6), so this exercise lengthens the main muscles, which creates elasticity and reduces the load off the legs and back muscles. |
Head to kneeInstructionsWe lift our leg about a meter high, keeping the other leg straight on the floor and bow our head towards our knee. We don’t have to actually touch the knee with our head, but to try and achieve a maximal stretch. This exercise is very important for people suffering back pains. If, however, you still experience some difficulty and pain, just by lifting your leg, you should start first with a fin stretch, as in exercise #4 and a month later incorporate this stretch also. It is important not to catch the toes, so as not to stretch the twin muscle, but instead keep your hands under your knee during stretching. Exercise objective & HighlightsMany swimmers spend hours at the computer and neglect one of the most important muscles, the biceps femoris. When this muscle is stiff and inflexible, it can easily affect us and cause back pains. In this exercise, we beautifully stretch the biceps femoris, the buttocks muscles and for those who are really not flexible - also the lower back muscles. |