Masters Distance pacing set - 60 mins

Warm Up
8x75 as 50 swim 25 kick (all choice - same swim and kick)
8x25 IM  Drill/swim x 25

Main set
4x400 descending 1-4 as follows

1x400 Fast - the faster this swim is , the more challenging and rewarding the set becomes.
1-2mins min rest
2x200 Fast 15-20 sec between 200's- add up times for 400m (faster than 400m before
1-2 mins rest
4x100 with 10-15 sec rest between 100's - add up times for 400m faster than 2x200 before
1-2 min rest
8x50 on 5-10 sec rest between 50's - add up times for 400m faster than 4x100 before.

Swim down to finish.

Most swimmers attempt this set on Frontcrwal, however the set can be done on IM in the following way

1x400 as 4x100IM continuous swimming
2x200 as 200IMs
4x100 as 100 fly 100bk 100 brst 100 f/c
8x50 as 400 IM order (aim to neg split each strokes 1st and 2nd 50)

Enjoy