I post all my swim workouts on the [Insert month name here] swim thread, so you can find them all there! I'd say typical is 300-500 warmup, 4-8 x 125 mixing kick and swim, a main set like 20 x 100 on :05-:10 rest or 8 x 300 desc 1-4, last 4 fast, if I did 100s then some easy long intervals (like 4 x 400) and if I did 300s then some easy 100s. Another favorite is 3 x50, 3 x 100, 3 x 150, and back down (drop the intervals on the way down). Best average sets are fun - like 6-10 x 100 (or 200s if you're a miler), goal is to keep them within a second of one another and fast. Cooldown is another couple hundred easy.

Sorry you've been ill. There is definitely something going around; I've had some friends who have been sick as of late. Feel better!

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD