Hello Swimmers, Aap Log Ke Feedback Kafi Ache Mil Rhe Hai Iske Liye and kafi din se workout post nahi ho rha tha to aaj ka article Open Water workout ke liye hai, kyuki next month open water competition bhi hai goa me to ye workout apko kafi help karega, To Chaliye Bina Kisi Deri Ke Aaj Ka Workout Dekhte Hai Is Workout Ko Har Level Ka Swimmers Apne According Change Kar Ke Kar Skta Hai, Average Is Workout Ko Karne Me 60min Lagte Hai Or Is Workout Ki Total Distance 8800m Hai.
Aaj Ka Workout Open Water Swimming Ka Hai. Lactic or endurance Workout Ye Dono Ka Kaam Lagbhag Ek Hi Hota Hai Yani Lungs Ko Strong Bnana Jo ki iss workout ko karne se apko milega, Agar Aapko Aur Workout Chahiye To Niche Comment Box Me Comment Kar De Aur Facebook Par SwimSwamhindi Ko Jarur Like Kare.
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To Chaliye Dekhte Hai Aaj Ka Breaststroke Workout:-
Total Length = 8800m
| Set | Description | Intervals |
| Warm-up | 3 x 200 Fs 20 x 50 5> freestyle 5> (head-up swimming) 5> breast 5> breast drill |
3:15 :50 :55 :50 :55 |
| Pre | 10 x 100 odds 100’s fly even 100’s fs |
1:50 |
| Main | 6 x 500 200 easy 1000 effort pull 200 easy 1000 with fins |
6:10, 6:05, 6:00, 5:55, 5:50, 5:45 5:00 15:00 5:00 15:00 |
| Warm-Down | 16 x 50 odd 50’s double arm backstroke even 50’s loose Free (high shoulder rotation) |
:55 |
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