Category- Intermediate
Workout#1:- Sprints Aur Breath Pe Control
- 200 Meter Warm-Up, (Any Stroke)
- 4 X 100 Meter IM (Butterfly And Breast Stroke fast Aur Freestyle, Backstroke Easy), 30-30 Second Ke Rest Pr
- 4 X 100 Meter IM (Freestyle, Backstroke fast Aur Butterfly Aur Breast Stroke Easy), 30-30 Second Ke Rest Pr
- 8 X 25 Meter Freestyle Full Sprints, 15 Second Ka Rest (25meter Ek Breath Me Cover Kerna Hai)
- 200 Meter Freestyle Bilateral Breathing Ke Sath
- 4 X 100 Meter Free Style (Har Dusre 50 Pr Sprints), 15 Second Ke Rest Pr
- 200 Meter Warm Down (Relax Kerte Hue)
Workout #2: Kick And Timing
Total Distance:1800 Meter
- 400 Meter Warmup, (Kisi Bhi Stroke Ke Sath)
- 200 Meter Freestyle 25 Pull 25 Kick
(Pehle 25 Me Keval Pull Rehega , Dusre Me 25 Me Only Kick, Aur Isi Pattern Ko Repeat Kerna Hai Bina Kick Board Ke Help Se ) - 4 X 100 Meter Fast Kick (Kick Board Ki Help Se )
- 4 X 50 Meter Free Style, 15 Second Ka Rest (3 Kick 1 Pull Ke Pattern Ke Sath)
- 2 X 100 Meter Sirf IM Kick (Without Kickboard)
- 400 Meter Warm Down (Relax Kerte Hue)
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