I would recommend to anyone who has not tried swimming in a while to do it!

Just grab your suit and go to the community center and give it a try!

Jump in and swim @ easy pace for 5 min free style

Then:

Grab a kick board and do 2 laps legs only with kick board.  (dont let legs come out of the water.  strokes should be short and fast, not loud and with big splash)

Then:

Free style

Sprints.  one length as fast as you can.  Rest 30 seconds.

5 rounds

Then:

Rest 1 min

Then:

Free style

5 rounds 2 lengths. (down and back) sprint with 60 seconds rest between rounds.

Then:

Breast stroke for 5 min nice and easy

Then:

5 Min easy free style to cool down easy pace.