Swimming · Distance

PHELPS 10 × 400 DESCENDING SEND-OFF

10 × 400 free, send-off drops 5 s each: 4:45 → 4:00

Time · 1 h 10Difficulty · EliteInspired by · Michael Phelps and Bob Bowman

Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.

THE STORY

A Bob Bowman workout for Michael Phelps at North Baltimore Aquatic Club included 10 × 400 free starting on a 4:45 interval and cutting it by 5 seconds each swim. These are elite send-offs; scale them to yours.

Sources

Selected Workouts for Michael Phelps - Bob Bowman (North Baltimore Aquatic Club) — USA Swimming (archived), 2004

WHAT IT TRAINS

Aerobic capacity and pacing under a shrinking rest interval.

WHO IT'S FOR

Elite and very strong club swimmers as written. Everyone else: the scaled version.

HOW TO DO IT

01Warm up 800 easy mixed strokes.
0210 × 400 freestyle. The first leaves on 4:45, and each send-off is 5 seconds faster: 4:45, 4:40 … 4:00.
03Hold your pace as the rest disappears.
04Cool down 200–400 easy.

SCALED VERSION

5 × 200 with the send-off dropping 5 seconds each from a comfortable start (e.g. 3:30 → 3:10).

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

THE WORKOUT, STEP BY STEP

SWIMMING

Phelps 10 × 400 Descending Send-Off

10 × 400 free, send-off drops 5 s each: 4:45 → 4:00 · Inspired by Michael Phelps and Bob Bowman. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/phelps-10x400-descending-send-off

25 m pool

WARMUP800 mTarget: Swim instruction: EasyMIXED