Beginner Aur Intermediate Swimmers Ke Liye Distance Freestyle Workout

  0 Sanuj Srivastava | June 13th, 2017 | Hindi

Hello Readers, Kaise Hai Aap Log, Thank You Aap Log Ke Support Ke Liye. Aapke Comments Hme Roj Milte Hai, Aur Ham Apna Best Kar Rhe Hai Taki Aaptak Roj Article Pahuchaya Ja Ske. To Chaliye Shuru Karte Hai Aaj Ka Wokout:-Aaj 2 Workout Ek Sath Diye Gye Hai, Is Workout Ka Ability Level Beginners Aur Intermediate Swimmers Ka Hai, Ye Workout Short Course Pool Ke Liye Design Kiya Gya Hai, Average Is Workout Ko Karne Me 60-60min Lagte Hai Or Is Workout Ki Total Distance 3500 Aur 3700m Hai.

Aaj Ka Workout Distance Freestyle Swimming Ka Hai, Aur Abse Har Week Me Hamari Team Aaptak 2-4 Naye Naye Workout Aap Tak Pahuchate Rhenge, Jisme Beginner Level Se Lekar Senior Level Tak Ke Sare Workout Ko Publish Kiya Jayega Or Agar Aapko Aur Workout Chahiye To Niche Comment Box Me Comment Kar De Aur

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To Chaliye Dekhte Hai Aaj Ka Distance Freestyle Swimming Workout:-

Workout #1

Ability Level: Beginners Aur Intermediate Swimmers
Type: Distance Free
   
Duration: 60 Minutes
Distance: 3500m
 

Category Description Intervals
Warm-Up Easy Freestyle 
Hath Ko Aage Ki Or Stretch Karte Hue.

3 Round
Main Set Normal Speed Ke Sath Freestyle Swimming Karni Hai

NOTE:Agar Aap Thak Jaye To Ruke Nahi Balki Breaststroke Kare.
64 Round Jisme Har 16 Roung Ke Baad 1min Ka Rest Hoga

 

 

Warm-Down Relax Freestyle 3 Round 

 

   

Workout #2

Ability Level: Lap Swimmer
Type: Distance Free
Course: SC Meters
Duration: 60 Minutes
Distance: 3700
Category Description Intervals
Warm-up 1000m freestyle

Kick or drills ke sath

No rest
Kick Set 8*100m Freestyle kick
odds(1,3,5,7 round) -easy rhega 
even(2,4,6,8 round)- fast rhega
Odds me 15 sec ka rest

Evens me 25 sec ka rest

Pre-Set 10*100m freestyle  
odds(1,3,5,7 round):- drills technique 
even(2,4,6,8 round)- swim technique
Odds me 15 sec ka rest

Evens me 10 sec ka rest

Main Set 4*100m freestyle

(kosis kre ki best time aye)

Best time se 5-8 sec ka

jyada kar skte hai 

Drill Set 8*25 free 
12.5 kick

12.5 swim (full speed)

10 sec ka rest
Warm-Down 300m relax swimming  


Thank You Readers, Asha Karta Hu Ki Aapko Workouts Ache Lag Rhe Honge Agar Aapko Kisi Particular Technique Ke Liye Workout Chahiye To Aap Comment Me Jarur Likh Kar Btaye.

More Workout On Swimswam Hindi:-

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About Sanuj Srivastava

Sanuj Srivastava

Sanuj Srivastava born on January 19th, 1996 in INDIA. He started to love Water at the age of 13 and his friends named him "Gold fish", He graduated in Bachelor of science in Physics, Chemistry and Mathematics in 2016. He is a passionate learner and a student who also happens …

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