Middle Distance Freestyle Ka Behatreen Workout

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.

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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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