Intermediate Swimmer Workout IM Sets (short-course meter pool recommended)

Hello everyone, hope you all are enjoying your week. So today I will be posting a workout that my coach and I created for intermediate swimmers. This is an IM practice. I swim in a 25 meter pool, so this workout is geared more toward short course meters. A good idea that I use is to print this out, cut it, and put it in a sandwich-sized ziploc bag and take it to the pool. Enjoy:

800 warm-up: 400 free, 400 backwards (reverse) IM with a swim, pull, kick, swim per 25

IM set 1: Go through the following set eight times in this order: free, breast, back, fly, fly, back, breast, free.

2800                          --25 kick without board on back or front with 10 seconds rest
                                  --50 swim with 30 seconds rest
                                  --75 kick without board on back or front with 20 seconds rest
                                  --100 swim with 2 minute's rest
IM set 2:
3300         --4 x 125s- 25 underwater dolphin kick/ 100 free on 45 seconds rest
3700         --4 x 100s choice swim on the 45 seconds rest
3800         --100 EASY swim
4000         --4 x 50s choice SPRINT on the 30 seconds
4300         --300 Cool Down (swim easy)