Aaj Ka Workout Fast And Furious Sprint Freestyle Workout Hai Iska Name Fast And Furious Kyu Hai Ye Apko Workout Dekhne Ke Baad Pta Chal Jayega.
Is Workout Ko Complete Karne Me Approximately 120min Ka Time Lagta Hai Or Iss Workout Ki Total Distance 4600m Hai.
To Chaliye Dekhte Hai Aaj Ka Workout:-
| Set | Description | Rest Intervals Har 1 Set Ke Baad |
| Warm-Up | 600 (200 Freestyle ,100 Freestyle Kick, 100 Stroke Set,200 Reverse IM) | 2min |
| Pre-Set | 20 X 25m (60%,80%,80%,60%) X 5 | :30sec |
| Main Set | 9 X 100m Freestyle Swimming 1-4 70% 5-9 90% |
:30sec |
| Pull Set | 3 X 300m Pull (Distance Per Stroke Par Focus Krna Hai) | :20sec |
| Kick Set | 12 X 50m Freestyle Kick With Fins 1-4 Dolphin Underwater (25m Par 1 Breath Le Skte Hai) 5-8 Flutter Kick Krna Hai Backstroke Ki 9-12 Dolphin Kick Water Surface Par |
:15sec |
| Main Set | 5 X 200m Gliding Krna Hai 80% Speed Ke Sath | :30sec |
| Warm-Down | 100 Easy Swim |
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