Aaj Ka Workout Khas Taur Time Me Freestyle Swimming Ki Pace Ko Improve Karne Ke Liye Banaya Gaya Hai, Yah Workout Swimmers Ke Beech Kafi Pasand Kiya Gya Hai Or Iss Workout Ko Jyadatar Coaches Monday Morning Ko Karwate Hai, To Chaliye Dekhte Hai Aaj Ka Workout:
Warm-Up
24 × 50 (12x Pull, 12x Swim :50 Sec Rest Time
Main Set:
100 Pull 01:15 Time Me + 100 Swim 01:10 Time Me
200 Pull 2:30 Time Me + 2 × 100 Swim 01:10 Time Me
300 Pull 03:45 Time Me + 3 × 100 Swim 01:10 Time Me
400 Pull 5:00 Time Me + 4 × 100 Swim 01:10 Time Me
500 Pull 06:15 Time Me + 5 × 100 Swim 01:10 Time Me
600 Pull 07:30 Time Me + 6 × 100 Swim 01:10 Time Me
700 Pull 08:45 Time Me + 7 × 100 Swim 01:10 Time Me
800 Pull 10:00 Time Me + 8 × 100 Swim 01:10 Time Me
900 Pull 11:15 Time Me + 9 × 100 Swim 01:10 Time Me
Warm Dowm:
200 Easy Swim
Total Distance: 10,400
Swimmers Ke According Sets Ko Kam Ya Jyada Kiya Ja Stka Hai.
Broken Mile Swim Workout
Broken Mile Drills
Broken Mile As Drills: (Lap Ke Baad 10 Sec Ka Rest)
11 X 25M Kick With Fins
10 X 25M Catch Up Drill
9x25M Finger Tip Drag Drill
8 X 25M Straight Arm Pull, 70% Speed
7x 25M Pull, Pull Buoy Ka Use Karna Hai
6x25m Alternate Kick – Pull
5 x25 Dolphin Kick Fins Ke Sath
3 x25 3 Stroke -One Breath
2x 25: 5 Stroke One Breath
1×25: 1 Breath
Uppar Jitne Bhi Set Diye Hai Ye Easy Level Se Shuru Hote Hai To Peak Level Tak Isko Le Jaya Jata Hai Taki Swimmers Ki Performance Gradually Increase Ho.
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