To better understand the workout session, it is highly recommended to watch each video twice
pulse videoInstructions |
the "holy" triangle of West techniqueInstructionsAmount of movements, heart rate, time The last exercise of this set of 10 easy steps to learn freestyle is the holy triangle of the WEST technique. We swim for 25 meters or yards. While swimming we will count the amount of movements. When we reach the wall we look at the watch, see the time and we check our heart rate for 10 seconds. For example: 19 movements, heart rate 23, time 35 seconds Exercise objectiveof this exercise is to understand the 3 parameters together, and how each element will influence the other. However, unlike advanced training – here we try to swim as slow as possible, to be able to swim with less than 20 movements for 25 meters or les than 19 in 25 yards, with a heart rate of less than 24, which is 144 bpm (about 75% of our ability), and to see in which time we can do this. During the first steps the time has no meaning, except for seeing how we progress each month when using the WEST technique. |
Gliding periodInstructionsPoint 13B - Adjusting the WEST technique according to the DNA of the swimmer by working with the gliding period. A – 3 seconds of gliding B – 2 seconds of gliding C – 1 second of gliding The gliding period in the water will influence a few different elements: the length of the gliding and the length of the back muscles as long as we stretch them at the right depth as described in point 5. Our goal is to stretch as far as possible and not so fast, as long as our legs don’t sink. At the same time we want to find the most effective stretching time so that we won’t lose time or stop in the water. The gliding period is measured from the moment that we insert the palm into the water till we touch the cheek or chin with the shoulder. Point B – Here we will stretch for 2 seconds. This is the classic stretch of the WEST technique. On one hand we are expanding the muscles a lot and we create a floating position as part of the muscle expanding process. On the other hand, the stretch is not too short and not too long so that we won’t sink in the water. If the legs are still sinking you should not give up on the 2 seconds. Simply stop for breathing, lower your head, and stretch deeper. Stretching for 2 seconds is optimal for protection of the lower back, for strengthening the lower back muscles, and to create a perfect body roll without having to think about it. |
Head depth in the waterInstructionsPoint 8A – The depth of the head in the water will have a big influence on correct position of the body in the water. It can cause us to move the legs and the hips out of the water, to sink or float, and it can cause the neck release or strain. This is the point when the head is really low. The back part of the head is at the surface and sometimes the entire head will be in the water. The shoulders are at surface level. This position suits people who sink in the water; it works when muscles are very strong and sometimes short, and when we are forced to lower the head to make the body float. This way we prevent fast leg work and we don’t lose our breath. Swimmers that sink and have short leg muscles, or muscles that aren’t elastic, consume a lot of oxygen. Here it is recommended with many stretching exercises in order to expand the muscles and slowly, slowly, reach the neutral head positions, like in option 8B. When we swim we should locate the point where the head is in the water but where the chin does not touch the chest so that we won't cause stress to the neck. We should also try to make sure that the heels are at surface level so that the body won’t be stopped by sinking legs. If the legs are still sinking, it is important to work on a longer stretch and to try to avoid making bubbles while swimming. |
The depth of the stretch in the waterInstructionsOption A - The depth of the stretch will vary from swimmer to swimmer. Our goal when swimming according to the WEST technique is to adjust the depth to the swimmer. With a deeper stretch we will have less palm surface for moving forward with our stroke, but when the swimmer isn’t flexible enough in the shoulder blades or in the shoulder area, stretching closer to the water line will lead to greater tension to the neck, the elbow will fall, and the palm will go up and this creates a stop of each movement. If you have been told that the recommended stretch depth for you is about 35 centimeters it will most likely create the best progress for your streamline. At the same time it will not create any stress to the neck, shoulders and lower back. When you work on flexibility at the end of each training session, the range of your body’s movement will improve and slowly, slowly, you will be able to make an arm stretch closer to the surface. |
Leg workInstructionsPoint 6B - tailoring freestyle technique according to the DNA of the swimmer by adjusting the legs pace. Option A – Adjusting the pace of the leg work according to how much the body and legs will sink into the water. Option B – The pace of towing legs, west classic Option C – The 4-6 pace Option B – This is the classic option of the WEST technique. Our goal is to move the legs as part of the rolling movement of the body and sliding of the arms. You see the legs as train compartments that will move anywhere the locomotive takes them without any independent force. Here it is very important not to think about the rolling of the body, it will simply happen by itself. This exercise is classic when treating pains in the knees and ankles, and for releasing the lower back. So when will we move the legs? When we see that the heels are sinking and they don’t stay at the surface by themselves. Many swimmers that manage to reach a released and relaxed position of the legs in the water are able to expand the legs in an amazing way. This might be one of the best treatments for back pains and slipped disc injuries. The beauty of this movement is that it is free of manipulation. The legs will set the range of the movement. This exercise is also very good for Triathlon where we need to keep the legs, relaxed before the cycling and running sessions. |