Swim Workout Description:
Aaj Ka Workout Butterfly Swimmers Ke Liye Hai, Iss Workout Ki Total Duration 2 Hour And Total Distance 7000m Hai. Ye Workout 100 And 200m Fly Me Kafi Acha Results De Sakti Hai.
Aap Apne According Set Ke Baad Rest Intervals Decide Kar Skte Hai.
| Set | Description |
| Warm-Up | 400m (50 Im+ 50 Fly) Kick 400m (50 Im + 50 Fly) Pull (No Paddles) 200m Im + 4x25m Fast 25m Easy Fly |
| Main Set | 4x(2x100m Fly 1:20 Me Krna Hai) (Agar Aap 1:20 Me Nahi Kar Pa Rhe To Aap Apne Best Time Se 20 Sec Extra Lekar Is Set Ko Kre) |
| Pull Set | 800m Freestyle Jisme Har 50m Me 3,5,7,9 Stroke Par Breathing Leni Hai 4x 100m Fly (Apne Best Time Se 10 Sec Extra) With Paddles |
| Kick Set | 400m Im 20x50m Butterfly, 50sec Se 1min Ke Tak 1 Set Krne Ki Kosis Kre. |
| Main Set | Butterfly 3 X (50m, 45sec Me + 100m, 1:30 Sec Me + 150m, 2:15 Sec Me + 200m, 3min Me) Sabme Same Pace Rakhne Ki Kosis Krna Hai Example: 50 :45 (45) |
| Kick Set | 16 X 50m Fly Kick (Fins Ke Sath)
(Kosis Krna Hai Ki Jitna Long Underwater Ho Ske Utna Krna Hai) |
| Pull Set | 8 X 50m Fly 40sec Ka Rest 4 X 50 Fly ( 25 Fast + 25 Easy) |
| Warm-Down | 300m Easy |
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