I am now one day into my second consecutive week of swimming.
I felt a little discomfort in my shoulder this morning, so I backed off my planned set: initially I tried to swim but with short fins instead of no fins, but that was only good for so far, so then I stopped the swim. Last week I was able to swim 900 yards per practice without discomfort, but I expect this is residual fatigue by this week.
But I did do a most righteous kick set that I highly recommend. It's a total of 1200 yards (or meters, if you do it in such a pool) and it goes like this. 25 fast kick, 50 easy kick, 50 fast kick, 50 easy kick, 75 fast kick, 50 easy kick, and so on, up to 200 fast kick, 50 easy kick. It is one of those sets where about half-way through you think maybe your legs are going to burn off, but then they go numb, and you can really crank.
800 Warm-up (including 200 swim with long fins)
600 IM Swim set (8 x 75 IM order, with short fins, substituting free for fly and also after a while substituting back for breast)
1200 kick (no fins), as described above)
TOTAL: 2800 (including 800 y of swim)