Hello Indian Swimmers Kaise Ho Ap Sab I Hope Sab Achhe He Honge To Aj Ka Article Ek Workout Pe Based Hai, Workout Ka Level Pre-Senior Level, And Distance swimmers ke liye hai. Ap Sab Is Article Ko Padhne Ke Bad Apna Experience Jaroor Share Kariyega. Comment Box Mai Aur Jo Log Humari Website Pe First Time Visit Kr Rhe Hai Wo Please Humari Website Swimswam.Com/Hindi Ko Subscribe Kerna Na Bhule Taki Hum Apke Liye Isi Tereh Ke Aur Articles La Sake. Ye Article Pranjal Pal Dwara Likha Gya Hai.
Ye Workout Mid Distance Workout Pe Banaya Gya Hai Jiski Duration 90 Minutes Ki Hai.
| Set | Description | Intervals |
| Warm-up | 500 Swim 400 Pull 300 Kick 200 Drill 100 Swim |
– – |
| Main Set | 5 x 100 @ 1:30 100 @ 1:20 4 x 100 @ 1:30 200 @ 2:40 3 x 100 @ 1:30 300 @ 4:00 2 x 100 @ 1:30 400 @ 5:20 1 x 100 @ 1:30 500 @ 6:40 |
Sare 100’s ko 1:30 me 100-200-300-400-500 sabhi 1:20/100 Ki pace se karna hai. |
| Kick Set | 8 x 75 Kick 1 – 3 50 Easy, 25 Fast 4 – 6 25 Easy, 50 Fast 7 & 8 75 FAST |
sabhi 1:00 me |
| Warm-Down | 200 EASY | |
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