Kick-Ass Workout

I kicked my own butt with this one.

Warm Up:
200 choice easy
200 free easy
2x200 (50 free, 100 kick, 50 free; :20 RI)
Main Set:
300, 200, 100
moderate intensity (:20 RI)
200, 100, 50
negative split (:25 RI)
200 fast (:30 RI)
100 fast (:30 RI)
6x100 (pull, drill, kick, breast/back, pull, drill)
Cool down:
100 easy
Total distance: 2750

(Adapted from Swim Workouts for Triathletes).