Just starting out? Recently Matt Luebbers, a coach at About.com Swimming, put together an 8-week plan to help increase your swimming fitness and confidence levels.
SWIMMER magazine has a nice web workout by Cokie Lepinski. And Betsy Durrant’s long-running thread, Betsy’s 1 Hr Workouts, is also updated frequently.
Have you ever used a Tempo Trainer from FINIS? Cokie Lepinski has published two tempo-based workouts on the USMS website: Basic Intro and Long Axis Focus.
Need ideas for workouts? Check out the USMS Forums; click the title for details and links.