Hello Guys Kaise Hai Ap Sab Mai Aj Phi Rap Sab Ke Liye Ekdm Fresh Aur New Article Le Kr Aay Ahu Aasha Kerta Hu Ki Apko Ye Workout Pasand Aay Ye Workout Lap Swimmers Sprint Freestyle Pe Based Hai Guys Agar Ap Humari Website Swimswam.Com/Hindi Pe First Time Visit Kr Rhe Hai To Please Humari Website Ko Subscribe Kerna Na Bhule Chaliye A Bap Sab Workout Dekhiye Ye Workout 30 Minutes Ke Warm-Up Hai. Ye Article Pranjal Pal Dwara Likha Gya Hai.
| Warm-up | 400 freestyle | none |
| Kick | 6*50 kick free all out! | every 1:30 |
| Drill | 8*50 free 25 drill 25 sprint |
every 1:20 |
| Main | 10*50 free 1,4,6-12.5 all out 25 easy 12.5 all out 2,5,7-25 easy 25 all out 3,6,8-sprint all out! |
after 1,4,6-20 rest after 2,5,7-30 rest after 3,6,8-1:00 rest |
| Warm-Down | 50 easy | |
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