Aaj Ka Workout Middle Distance Free Ka Hai, Ye workout Intermediate Swimmers Ke Level Ka Hai, Or Agar Aapko Aur Workout Chahiye To Niche Comment Box Me Comment Kar De Aur Facebook Par Swimswamhindi Ko Jarur Like Kare. SwimSwam Hindi Ko jyada se jyada share kariye taki swimmers ki ham help kar paye.
To Chaliye Dekhte Hai Aaj Ka Sprint Workout:-
| Set Category | Set Description | Set Intervals |
| Warm-Up | 5×200 (Swim,Kick,IM,Pull,Swim) 16×25 Har Stroke ka 4 set |
200- 10 Sec. ka Rest 25-30 Sec ka rest |
| Kick Set | 6×100 Har Stroke ka 2 set 4×75- Har Stroke ka 1 set 2×50- Choice Ka stroke kare |
100m-2:10 me krna hai 75m-1:50 me karna hai 50m- 1:00 me karna hai |
| Pull Set | 3×300 Pull Descending jana hai 2×100 Pull karna hai |
300- 4:45 me krna hai 100- 2:00 me karna hai |
| Main Set | 10×100 Freestyle swimming jitna fast ho slke best time 5 se 9 ka ka difference ho isi time ke sath sare 100 karna hai 20×25 |
100-8:00 me karna hai
25-25 Sec me |
| Drill Set | 8×50 50-Drill 50-Sprint Back Fly-1 Pull Up 3 Kicks Under Breast- 3 Sec. Glide |
Fly And Back-35 Sec. Breast-40 Sec |
| Warm-Down | 100 Back 100 Free |
No Interval |
Thank You Readers, Asha Karta Hu Ki Aapko Workouts Acha Lga Hoga Agar Aapko Kisi Particular Technique Ke Liye Workout Chahiye To Aap Comment Me Jarur Likh Kar Btaye.
More Workout On Swimswam Hindi:-
- SPRINT AUR DISTANCE FREESTYLE WORKOUT
- SOLID BREASTSTROKE WORKOUT
- FAST AND FURIOUS 8 WORKOUT
- FINIS SET OF THE WEEK TRANSITIONING TO LONG COURSE(HINDI)
- OPEN WATER SWIMMING WORKOUT PART 2 (IN HINDI)
- HIGH SCHOOL SWIMMERS KE LIYE IM WORKOUT
- BACKSTROKE WORKOUT FOR SWIMMERS IN HINDI
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