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To Chaliye Dekhte Hai Aj Ka Workout
| Set | Description | Intervals |
| Warm-up | 1500 500 free, 500 pull free, 250 backstroke kick, 250 backstroke swim | 500 free 1:25, 500 pull free 1:30, 250 backstroke kick easy,250 backstroke easy |
| Pre | 10X50 odd number par free even par back | 50 sec. |
| Main | 4×150 backstroke build up | 2:50 |
| Drill | 10×100 first 50 Koi Bhi Stroke, second 50 backstroke drill | 2:00 |
| Warm-Down | 200 free drill | easy |
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