Individual Medley Workout 4-3-2-1.. Go – SwimSwam Hindi

Aaj Ka Workout Individual Medley Swimming Ka Hai Is Workout Ka leve Intermediate Swimmers Ka Hai lekin aap sets ko change karke isko juniors ke liye bhi use 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.

Aap Hmare Experts Se Bhi Apni Baate Kah Kar Uska Solution Paa Skte Hai Iske Liye Aapko Apni Problem Hmare Facebook Page Swimswamhindi par comment krna hoga  Or Waha Par Direct Apne Question Puchna Hoga Yaa Aap Yaha Article Ke Niche Bhi Comment Kar Ke Apni Problem Hmare Experts Se Share Kar Skte Hai.

To Chaliye Dekhte Hai Aaj Ka Individual Medley Workout(4-3-2-1):-

Set Description Rest Intervals
Warm-up 400 freestyle Swimming 50% speed
300 breastroke swimming 55% speed
200 backstroke swimming 60% speed
100 IM 65% speed
Har lap ke baad 10 sec ka rest
Pull Set 400 free bilateral breath (dono traf breath lena hai) 5-7-9 
300 breastroke 5 kick 1 pull
200 backstroke technique par focus karna hai
100 fly 3 strokes ke baad breath lena hai 
Har set ke baad 20 sec ka rest

Sare 70% speed ke sath

Pre-Set 4 x 25 butterfly swimming
4 x 25 breaststroke swimming
4 x 25 freestyle swimming
4 x 25 backstroke swimming
Odd number wale lap ko fast krna hai(80-90% speed)
Kick Set 400 freestyle 
300 butterfly 
200 backstroke 
100 breaststroke 
0 sec rest(ZERO)
Warm-Down 1000m

Join Us:-

 

 

Rules:-

  • Sirf Swimming Related Topic Hi Group Me Dale.
  • Swimming Related Questions Ya Apni Swimming Video Group Me Share Kar Skte Hai
  • Swimming Ke Alawa Koi Bhi Message Krne Wale Ko Group Se Remove Kar Diya Jayega

0
Leave a Reply

Subscribe
Notify of

0 Comments
Inline Feedbacks
View all comments

About Sanuj Srivastava

Sanuj Srivastava

Indian swimmer Sanuj Srivastava was born on 21 January 1996 in India. He started loving water at the age of 13 and seeing his love for water, his friends named him "Gold Fish". He graduated with a Bachelor of Science degree in Physics, Chemistry and Mathematics in 2016. Sanuj has …

Read More »