Any advice for a backslider?

Hi all, Between a lengthy bout of bronchitis, job changes and adjusting to new schedules, I haven't swam with any consistency in about a year. I'd like to get back into competition shape -- which entails losing about 15 pounds and gaining back the muscle I lost -- in time for a meet next March or April. Anyone else ever gone through this? How do you work back a schedule of swimming 1-1.5 hours a day and lifting three days a week without doing too much too quickly and burning out or injuring yourself (or giving up because you feel like you're so far away from "good shape"?) Any ideas of what sort of yardage/intervals to start with? I appreciate the help -- I'm so ready to stop being a couch potato, but I'm not sure where to start. It would help to know how old you are, do you work full time, have a family?

Hi all, Between a lengthy bout of bronchitis, job changes and adjusting to new schedules, I haven't swam with any consistency in about a year. I'd like to get back into competition shape -- which entails losing about 15 pounds and gaining back the muscle I lost -- in time for a meet next March or April. Anyone else ever gone through this? How do you work back a schedule of swimming 1-1.5 hours a day and lifting three days a week without doing too much too quickly and burning out or injuring yourself (or giving up because you feel like you're so far away from "good shape"?) Any ideas of what sort of yardage/intervals to start with? I appreciate the help -- I'm so ready to stop being a couch potato, but I'm not sure where to start. It would help to know how old you are, do you work full time, have a family?