Workout for Sept 23/24

I'll be out of town for Friday (Carpinteria) and Saturday (YMCA) workouts (September 23-24).
Here's a workout to keep you busy. (NOTE: If you're doing the Carpinteria Triathlon on Sunday, do about half of the workout, with one fast set only- I'll be there on Sunday).

-100 swim, 100 kick, 100 swim (choice warm-up)
-8x50 swim-choice/ easy interval time
-6x100 swim-choice / moderate interval time
-4x150 swim-choice / fast interval time
-2x200 swim-choice / SPRINT / rest 1-2 min between each.
-300 kick-choice
-20x25 swim-choice / alternate 25 fast, 25 easy
-100 cool down