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To Chaliye Dekhte Hai Aj Ka Workout
| Set | Description | Intervals |
| Warm-up | 1000 easy freestyle | none |
| Kick | 600 free kick fins ke Sath | none |
| Pre | 10 x 100s freestyle | 1:20 |
| Main | 5 x 1500s fins ke Sath freestyle |
15:00 |
| Main | 10 x 200s free fins ke Sath |
2:00 |
| Main | 20 x 100s free fins ke Sath |
1:05 |
| Main | 40 x 50s free fins ke Sath |
:40 |
| Warm-Down | 200 easy | none |
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