Another Kick-Ass Workout

Supposed to be endurance but mainly just kick your ass.

Warm Up:
100 choice easy
300 free base
100 kick, 100 drill
100 free base
100 kick, 100 drill
Main Set:
2x250 (100 moderate, 50 fast, 100 moderate; :30 RI)
4x150 (50 moderate, 50 fast, 50 moderate; :20 RI)
4x100 (25 moderate, 50 fast, 25 moderate; :15 RI)
Cool Down:
200 free/back easy
Total Distance: 2600

(Adapted from Swim Workouts for Triathletes).