Butterfly Me Improvement Pane Ke Liye Ye Workout Jrur Try Kre

Swim Workout Description:

Aaj Ka Workout Butterfly Swimmers Ke Liye Hai, Iss Workout Ki Total Duration 2 Hour And Total Distance 7000m Hai. Ye Workout 100 And 200m Fly Me Kafi Acha Results De Sakti Hai.

Aap Apne According Set Ke Baad Rest Intervals Decide Kar Skte Hai.

Set Description
Warm-Up 400m (50 Im+ 50 Fly) Kick
400m (50 Im + 50 Fly) Pull (No Paddles)
200m Im + 4x25m Fast 25m Easy Fly
Main Set 4x(2x100m Fly 1:20 Me Krna Hai)  (Agar Aap 1:20 Me Nahi Kar Pa Rhe To Aap Apne Best Time Se 20 Sec Extra Lekar Is Set Ko Kre)
Pull Set 800m Freestyle Jisme Har 50m Me 3,5,7,9 Stroke Par Breathing Leni Hai
4x 100m Fly (Apne Best Time Se 10 Sec Extra) With Paddles
Kick Set 400m Im
20x50m Butterfly, 50sec Se 1min Ke Tak 1 Set Krne Ki Kosis Kre.
Main Set Butterfly 3 X (50m, 45sec Me + 100m, 1:30 Sec Me  + 150m, 2:15 Sec Me + 200m, 3min Me)
Sabme Same Pace Rakhne Ki Kosis Krna Hai

Example:

50 :45 (45)
100 :1:30 (45-45)
150 :2:15 (45-45-45)
200 :3:00 (45-45-45-45)
Har Set Ke Baad 2 Min Ka Rest

Kick Set 16 X 50m Fly Kick (Fins Ke Sath)

(Kosis Krna Hai Ki Jitna Long Underwater Ho Ske Utna Krna Hai)

Pull Set 8 X 50m Fly 40sec Ka Rest
4 X 50 Fly ( 25 Fast + 25 Easy)
Warm-Down 300m Easy

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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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