Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
Collection
Phelps & Ledecky Swim Sets
Sets inspired by the pool's greats and their coaches: Bob Bowman's 10 × 400 descending send-off for Michael Phelps, Katie Ledecky's 11 × 400, Ryan Lochte's IM set, Grant Hackett's 30 × 100, Gregg Troy's distance cascade and Alexander Popov's max-speed 25s. Each page cites where the set was published. The original send-offs are elite — scale them to yours.
The sessions
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
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