Here's a sample workout:

 

Key S = Swim or Pull K =Kick D = Drill  E = Easy M = Moderate F = Fast
Emphasis:			Fitness
Piece		Minutes	WORKOUT 1
Warm-up	20%	9	[50 E-K, 50 M-S] @ (:20 rest
Skill Refresher	20%	9	25 E-D @ (:15 rest
Main Set	50%	22	[25 F-S, 25 E-S, 25 F-S] @ (:30 rest
Cool-down	10%	5	25 E-S @ (:10 rest
TOTAL MINUTES	100%	45

You read it as: 

• Warm-up:  For 9:00 minutes, do an easy 50 kick followed by a moderate effort 50 swim, then rest :20 seconds. Repeat this pattern until the 9:00 period is over.
• Skill Refresher:  For 9:00 minutes do an easy 25 of stroke drill, rest :15 seconds, and repeat. Repeat this pattern until the 9:00 period is over.
• Main Set:  For 22:00 minutes do a 25 fast swim, a 25 easy swim, a 25 fast swim, then rest for :30 seconds. Repeat this pattern until the 22:00 minute period is over.
• Cool-down:  for 5:00 minutes do an easy 25 swim, then rest for :10 seconds. Repeat this pattern until the 5:00 period is over.  

Remember - this is a very basic plan. It will improve your level of fitness, but you may be ready for more. If you think you are, take a look at the related resources listed above on workouts and planning. If you have any questions, post them on the About Swimming Forum and get answers from me - and other About Swimming readers. Good luck with your workouts.