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Start with this:
10 minute stretch
200 warm-up (any stroke)
4*50 sprint freestyle
2*200 kick w/ zoomers and board
2*200 freestyle w/ pull buoy
2*100 cool down (any stroke)
This adds up to 8/10 of a mile. If the workout is a stretch for you, add extra rest between sections but do not get out of the water until it is complete. Once you're comfortable with this (and your ankles, knees and hips have adjusted to the zoomers), slowly work up to this:
10 minute stretch
400 warm-up (any stroke)
8*50 sprint freestyle
5*200 kick w/ zoomers & board
4*200 freestyle w/ pull buoy
4*100 sprint w/ zoomers
200 cool-down
This adds up to about 1.8 miles. I do this (or a close variant) five days per week and it takes about an hour. After six months, I have lost 35 lbs of lard, gained muscle mass, and seen significant improvements to my flexibility and resistance to injury. I am now adding KBs into the mix again three days per week, as well. I run very little because I am old and somewhat injury prone, but YMMV and I am not headed to SFAS in the immediate future.
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"Whatsoever thy hand findeth to do, do it with thy might; for there is no work, nor device, nor knowledge, nor wisdom, in the grave whither Thou goest." - Ecclesiastes 9:10
"If simple folk are free from care and fear, simple they will be, and we must be secret to keep them so." - JRRT
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