Sprint Aur Distance Freestyle Workout

Niche Distance Swimming Or Sprint Swimming Ke Liye Workout Diya Hua Hai, Ye Workout Beginners Level Ke Swimmers Se Lekar Intermediate Level Ke Swimmer 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.

Distance Freestyle Workout:-

Total Distance :- 9750m

Set Category Set Description Rest Intervals
Warm-Up 5×100 Freestyle 1:30
Kick Set 6×125 Free Kick 2:20
Pull Set 6×200 Hand Paddle Ka Use Kro 2:30
Main Set 1×500 
1st Time On 1:12 
2nd Time On 1:10 
Warm-Down 300 Koi Bhi Stroke  


Sprint Workout:-

Total Distance:-5800m  
Set Category Set Description Set Intervals
Warm-Up 200m Free + 200im + 200m Free 15 Min
Pre-Set 6x 100s 1,3,5 Butterfly Ki Drill 1:40 Par,2,4,6 Freestyle Drill 1:30 Par
Main Set 4 X 200s Butterfly 
16 X 100s Butterfly 
20 X 100s Butterfly
200s On 2:50 
1-8 100s On 1:40 9-16 100s On 1:30 
50s On 1:00
Kick Set 20 Min Vertical Kick. 1-1 Min Ke Gap Par  
Warm-Down 2 X 100s Dive Ke Sath Butterfly Sprint Personal Best Time Se 5 Sec Slow Krna Hai
Warm-Down Koi Bhi Stroke Ke Sath Warm Down

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shyam shah
4 years ago

1,3,5 butterfly drill and 2 4 6 freestyle drill mean???

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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