I tweaked my neck sweeping the floor this morning before swimming, so my workout started easily trying to figure out how the tweak was going to affect my stroke (it didn't but it took me some meters to figure that out).

5775 scm (the 75 not listed was a 25 of "sprint to midpool, stop because of cramp, flip back and go to wall" and a 50 of "sprint to midpool, cramp, kick the rest of the lap")
hamstring curls + glute kickbacks

500 + 50 kick + 5 x 100 on 1:45 + 50 kick
400 + 50 kick + 4 x 100 on 1:40 + 50 kick
300 + 50 kick + 3 x 100 on 1:35 + 50 kick
200 + 50 kick + 2 x 100 on 1:30 + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed that, 1:27) + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed again, 1:27) + 50 kick
200 + 50 kick + 2 x 100 on 1:40 (calf cramps) + 50 kick
300 + 50 kick + 3 x 100 on 1:40 (this was the interval I could make and deal with calf cramps too) + 50 kick
400 + 50 kick + 4 x 100 on 1:40 (see line above) + 50 kick

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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