| Category | Description | Intervals |
| Warm-Up | 200 Free 200 Pull (Jo Stroke Shi Lge) 200 Reverse IM(F,Br,Bk,Bt) |
Normal Speed Ke Sath |
| Warm-Up | 8 X 50 Freestyle Easy | 1:00 |
| Main Set | 20 X 25 Butterfly Normal | :40 |
| Warm-Down | 8 X 50 Freestyle Easy | 1:10 |
| Main Set | 10 X 100 Butterfly Normal | 2:00 |
| Other | 6 X 100 Freestyle Easy | 1:45 |
| Main Set | 8 X 50 Butterfly(Turn Par Focus) | 1:00 |
| Warm-Down | 6 X 100 (Apne Pasand Ke Stroke Ke Sath) | 1:45 |
| Total = 4500m
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| Category | Description | Intervals |
| Warm-Up | 10*50 Sprints | Har Sprint Par 5 Sec Ka Rest |
| Pre-Set | 2-200 Free | Apne Best Time Se 5 Sec Slow |
| Main Set | 10- 25 Fly 10-50 Fly 5-100 Fly |
Har Sprint Par 5 Sec Ka Rest Har Sprint Par 5 Sec Ka Rest Har Sprint Par 5 Sec Ka Rest |
| Warm-Down | 500 Free | Kisi Bhi Stroke Ke Sath |
Total = 2150m |
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Aaj Ka Workout Butterfly Swimming Ka Hai Is Workout Ka Level Beginners Level Ka Hai Aur Abse Week Me 3 Baar Naye Naye Workout Ham Aap Tak Pahuchate Rhenge, Jisme Beginner Level Se Lekar Senior Level Tak Ke Sare Workout Ko Publish Kiya Jayega Or Agar Aapko Aur Workout Chahiye To Niche Comment Box Me Comment Kar De Aur Facebook Par Swimswamhindi Ko Jarur Like Kare.
Aap Hmare Experts Se Bhi Apni Baate Kah Kar Uska Solution Paa Skte Hai Iske Liye Aapko Apni Problem Hmare Facebook Page Swimswamhindi Ko Like Karna Hoga Or Waha Par Direct Apne Question Puchna Hoga Yaa Aap Yaha Article Ke Niche Bhi Comment Kar Ke Apni Problem Hmare Experts Se Share Kar Skte Hai.
More Workout On SwimSwam Hindi:-
Beginner?’ Hahahahahah!!!!!
There is nothing “beginner” about this workout.