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@NotThamesWater
I would avoid just ploughing up and down.
Swimsmooth.com has a load of set you could try.
An easy set to follow would be
4 x 100 warm up (4th length anything but fc)
4 x 100 drill sets of choice - catch one day, roll the next, recovery etc...
8 - 12 x 100 or 4 - 6 x 200 off whatever your threshold pace is - I'll do 100 off 2 minutes, my threshold pace being 1:25
2 x 100 warm down