Niche Distance Swimming Or Sprint Swimming Ke Liye Workout Diya Hua Hai, Ye Workout Beginners Level Ke Swimmers Se Lekar Intermediate Level Ke Swimmer Kar Skte Hai Or Agar Aapko Aur Workout Chahiye To Niche Comment Box Me Comment Kar De Aur Facebook Par Swimswamhindi Ko Jarur Like Kare.
Distance Freestyle Workout:-
Total Distance :- 9750m
| Set Category | Set Description | Rest Intervals |
| Warm-Up | 5×100 Freestyle | 1:30 |
| Kick Set | 6×125 Free Kick | 2:20 |
| Pull Set | 6×200 Hand Paddle Ka Use Kro | 2:30 |
| Main Set | 1×500 2×400 3×300 4×200 5×100 |
1st Time On 1:12 2nd Time On 1:10 |
| Warm-Down | 300 Koi Bhi Stroke |
Sprint Workout:-
| Total Distance:-5800m | |||
| Set Category | Set Description | Set Intervals | |
| Warm-Up | 200m Free + 200im + 200m Free | 15 Min | |
| Pre-Set | 6x 100s | 1,3,5 Butterfly Ki Drill 1:40 Par,2,4,6 Freestyle Drill 1:30 Par | |
| Main Set | 4 X 200s Butterfly 16 X 100s Butterfly 20 X 100s Butterfly |
200s On 2:50 1-8 100s On 1:40 9-16 100s On 1:30 50s On 1:00 |
|
| Kick Set | 20 Min Vertical Kick. 1-1 Min Ke Gap Par | ||
| Warm-Down | 2 X 100s Dive Ke Sath Butterfly Sprint | Personal Best Time Se 5 Sec Slow Krna Hai | |
| Warm-Down | Koi Bhi Stroke Ke Sath Warm Down | ||
Aom mjy 1500mtr free style or 200 mtr back stroke ka endurance and workout chahea national swimmer k lea thankeo
1,3,5 butterfly drill and 2 4 6 freestyle drill mean???