In Michael Phelps‘ latest Facebook live post he discusses a wide range of topics while taking on questions from fans, one of which was ‘what is your favorite set?’. Phelps initially says his “favorite” set wouldn’t be good for him training-wise, as he enjoys easy swimming the most. However, he delves into his favorite ‘hard’ set, done when he was younger.
Phelps mentions that he did a lot of crazy sets when he was younger, and then discusses this one specifically. It goes something like this:
- 4 x 25
- 4 x 50
- 4 x 75
- 4 x 100
- 4 x 125
- 4 x 150
- 4 x 175
- 4 x 200
Once the 4 x 200’s are completed, you repeat them and go back down, doing the set in reverse order to end with the 4 x 25’s.
Phelps says during the first round of the set on the way up the pace times average from around 1:01-1:05 per 100 yards, and then the times get quicker coming down. He mentions the 4 x 50’s being on 28 or 29 and the final 4 x 25’s on about 14 seconds. The set totals 7200 yards.
Watch Phelps discuss it in the video below (he starts talking about it at the 13:30 mark):
In a previous Facebook live video Phelps discusses another set he has done more recently that brings the pain. 30 x 100 as 50 free (under 35 seconds), followed by getting out, hopping on the blocks and doing 50 fly looking to hold under 28 seconds. Each repeat is on 1:30.
Read about the set here (at #1) and watch Bob Bowman discuss it.