Swim Workout 6: Long Set

I found this workout on Active and I thought it looked good:

Warm up:
400 free
2 x 200 (50 kick/50 left pull/50 right pull/50 regular pull)

Main set:
Ladder: 50, 100, 200, 300, 200, 100, 50- 10-15 sec. rest in between
1 x 200 (50 kick/50 left pull/50 right/50 regular)
400 free tempo
3 x 100 (IM order)
1-2 x 100 (25 kick/25 pull) sprint

Cool Down:
200-400

About 3000 yards