I recently got contacted by a friend who needed a plan to get back in the pool after some time off. So I came up with this 3 workouts plan where each workout has 3 options for the main set. This will allow to adapt your workout on how you feel and how you shape up on a daily basis. If you cycle through this once, it will add up to a 3 week plan (with 3 workouts a week). This should allow enough time to get back in swimming shape working on aerobic capacity, kicking and of course drills and technique. You can get the 3x3SwimPlan as a PDF file on ProSwimWorkouts.
Water is Life