Hmm, so quick too judge "Nothing"
There are a guys here with lots of knowledge, but posting in this forum can be sporadic...:p
I would say look around for perhaps a masters swim team, and try a workout or two with them perhaps?
To determine a workout for you, a couple of things are required:
Technique would be a high one on the list. We know what you can swim, but how do you swim ? Are you smooth and efficient, or choppy and all over the place with the stroke? Without proper technique you can risk nagging injuries.
What speed you are swimming at? People always say they swim fast or can do a length faster then any of the other people in the pool, but you must look at your speed honestly.
How your endurance levels are: Are you able to do 100's (4 lengths of the pool) on a given time..say like 2 minutes or 3 minutes. How may times can you swim 100's?
Since you are just starting back, I would not do a structured workout, pe say, maybe some lengths to warm up, then some drills...you can get drills from Q's link, or USMS.org should have some tips, then move on to kicking, and then a warm down.
Set up your workout so the distances challenges you, but not fatigues you to the point that you lose technique or end up just giving up.
something like this perhaps, without knowing anything about you
200 warm up (Easy swimming)
300 Drill (concentrating on proper technique)
200 Kick
300 warm down (Really easy swimming)
That is 1000 Meters/Yards
I am not sure if this helps and I am sure that others will correct me if I steered you wrong...but at least someone responded to your post.
