Split the lane itsbean

I'm out of the pool temporarily so I thought this is the perfect time to join swmmrgrrl. I threw my back out last tuesday morning in our basement doing bent over rows with a barbell...the doctor in the local "immediate" care center looked at me like I was a complete moron for doing an exercise guaranteed to whack your back. I plan to get back in the pool as soon as possible maybe even Sunday. Any suggestions for a set to start with. I may just let my legs drag not sure what kicking will feel like at this point. I like your sets swmmrgrrl- I'll have to try one soon. Last great swim I had was last Friday after work did 20 laps or 1000 yds freestyle non-stop. I am working up to a mile continuous.