Thursday's Workout

Coach was sick so we put together our own workout:
Warmup of 300 swim, 100 kick, 100IM, 100 pull
1 x 400 w/10 secs rest
1 x 300 w/20 secs rest
1 x 200 w/30 secs rest
1 x 100 Fast
1 x 100 kick
10 x 100 w/10 secs rest on mile pace
4 x 250 pull
1 x 300 warmdown
=4,000 yards