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

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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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