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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shiraz anjum
1 year ago

Aom mjy 1500mtr free style or 200 mtr back stroke ka endurance and workout chahea national swimmer k lea thankeo

shyam shah
6 years ago

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

About Sanuj Srivastava

Sanuj Srivastava

Indian swimmer Sanuj Srivastava was born on 21 January 1996 in India. He started loving water at the age of 13 and seeing his love for water, his friends named him "Gold Fish". He graduated with a Bachelor of Science degree in Physics, Chemistry and Mathematics in 2016. Sanuj has …

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