Michael Phelps Olympics Workout Plan


Michael Phelps is the best All-Time Swimmer and Olympian with 28 total medals, 23 of which are gold.

In his peak training phases, Phelps swims a minimum of 80,000 meters a week, practices twice a day, for 5-6 hours a day, 6 days a week. Woah!  And to keep him pumped he listens to music with water proof headphones during his workouts.

Phelps does long swims to increase his endurance, however he also does a bunch of other drills to help him increase his speed and improve his form.  He is a big fan of using equipment in the water such as kickboards, pull buoys, training paddles, and snorkels.  These training devices helps put emphasis on his legs, glutes, upper body, and abs as well as help prevent injury.

Phelps only recently added a dry-land workout recently.  He is a big fan of body weight exercises such as Pull-Ups and Push-Ups for muscular strength and stamina.   Body weight exercises won’t bulk him up like doing Squats and  Bench Pressing, but will help him stay lean and won’t add too much additional weight where it may affect his speed and movement.  The less weight you have to drag in the water, the faster you can swim.

Michael Phelps Supplements help him where exercise and diet fail.  They help transport oxygen to muscles and provide an increase in energy to help him get that extra rep in.

Michael Phelps was born to swim.  He is like part fish.  Having a reach of 6’7″ which is 3 inches longer than his height, and having short legs in the pool gives him an even better advantage.  His knees are double jointed and his feet can rotate 15 degrees more than average allowing his feet to act more like flippers.

GALLERY# SLUG: sp_swim DATE: April 30, 2009 CREDIT: Jonathan Newton / TWP. EDITOR: remote LOCATION: Baltimore, Md. SUBJECT: Olympic swimming sensation Michael Phelps is back in the pool after taking a break following the 2008 Olympic Games. He is working out with Katie Hoff under the direction of Bob Bowman. CAPTION: Michael Phelps does pull-ups while wearing a 35 pound vest as part of his workout. StaffPhoto imported to Merlin on Thu Apr 30 18:55:05 2009

Michael Phelps Training can be Categorized Into Three Parts:


Part 1

6 sets of (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im) 20 X 100 on 1:15

6 sets of (25 fly-50 free- 25 fly)

500 strokes (50 kicks – 50 drill)

2000 timed kick stroke
(done free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6))
4 X 100 IM drill continuously.)

10 sets of 200 on 3:00 odd = free /moderate

10 sets of 200 on 3:00 even = fly/ fast

4 speed sets of 24 X 25 fly on 30 minute (1-ez drill, 1-no breath, 1-sprint)

500 abdominal exercises and static stretching

Part 2

800 mixer on 10.30

4 X 150 kick on 2:30 (50 stroke – 50 free- 50 stroke)

400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)

200 stroke on 3:00

10 X 50 on 45 minutes (2-25kick/25drill 2-25free/25stroke 1-stroke)

4×50 on 1:30

1×50 1:20

1×50 1:10

1×50 1:00

1×50: 50 minutes

1×50 40 minutes

1×50 30 minutes

Long swim down
100-200-300 pull (lung-busters by quarters)
400 choice kick
300-200-100 IM drills

Speed & Endurance Training:

Vertical kicking

Underwater kicking


Training Gear in Water

Training Paddles


Kick Boards

Sled Push

Sled Reverse Flye

Weightlifting regimen:

3 Sets x 10-16 Reps

3 Sets x 10-16 Reps

3 Sets x 10-16 Reps

4 Sets x Failure

4 Sets x Failure

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