The Labours of SwimStud

Snatched this one from Fort's list did it as written. I sort of worked up to the last set. My ankle feels tender and I definitely still feel it when I point my toes and kick...hoping to nurse it through a Tri in 2weeks, then will see about it--I have a massage this weekend hope will help. It feels OK otherwise and wrapping it seems to help. So I might get a brace and swim with it on.
Warm up:

400 choice
4 x 50, 25 scull + 25 drill
8 x 50 w/fins, 25 UW/25 over

Main Sets:

3 x (4 x 50) @ 1:00
round 1 = kick
round 2 = swim IM order
round 3 = up tempo free w/paddles
50 EZ

4 x (4 x 100) w/fins @ 1:45
1 = 1st 25 fast + smooth free
2 = 2nd 25 fast + cruise kick
3 = 3rd 25 fast + smooth stroke
4 = 50 fast + 50 cruise kick
-- no break between rounds

200 EZ

Total: 3450

I whizzed through this in 70 minutes...