Aaj ke Workout Ko Har Level Ka Swimmers Apne According Change Kar Ke Kar Skta Hai, Ye Workout Short Course Pool Aur Long Course Pool Dono Me Kiya Ja Skta Hai, Average Is Workout Ko Karne Me 120min Lagte Hai Or Is Workout Ki Total Distance 9500m Hai.
Aaj Ka Workout Hypoxic Swimming Ka Hai Is Workout Ka Aim Ek Strong Lung Prepare Karna Hai Hypoxic Workout Aur Lactic Workout Ye Dono Ka Kaam Lagbhag Ek Hi Hota Hai Yani Lungs Ko Strong Bnana.
Hypoxic Workout:
| Set | Description | Rest Intervals |
| Warm-Up | 800 Swimming(Normal) 600 Pull With Paddles 400 Kick With Board |
|
| Pre-Set | 12 X 50m Freestyle Har Lap Ke Sath 5% Speed Increase Karni Hogi |
Har 50 ke baad 15sec rest |
| Main Set | 1500 Hypoxic Freestyle Fins Ke Sath 300:4-4 Stroke Par Breathing 300:5-5 Stroke Par Breathing 300:6-6 Stroke Par Breathing 300:5-5 Stroke Par Breathing 300:4-4 Stroke Par Breathing |
|
| Kick Set | 10 X 100m Kick Fins Ke Sath |
Har 100 ke baad 20 sec rest |
| Main Set | 40 X 25m Freestyle (Single Breath Ke Sath) |
10sec ka rest |
| Main Set | 50m 100m 150m 200m 250m 300m 350m 400m — 400m 350m 300m 250m 200m 100m 50m
***************400 Rest**************** |
Har Lap Ke Bad 10 Sec Ka Rest |
More Workouts On Swimswam Hindi:-
- SPRINT AUR DISTANCE FREESTYLE WORKOUT
- FINIS SET OF THE WEEK TRANSITIONING TO LONG COURSE (HINDI)
- OPEN WATER SWIMMING WORKOUT PART 2 (IN HINDI)
- HIGH SCHOOL SWIMMERS KE LIYE IM WORKOUT
- BACKSTROKE WORKOUT FOR SWIMMERS IN HINDI
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