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Seeking Advice for a Swimmer Getting Back on Track

What would be the best advice in terms of practice (amount, intensity, times, etc) and nutrition for someone who used to be (about 8 years ago) a Swimmer and is now getting back on track?

She's in her early thirties and so far has been swimming moderately 3-4 times a week (about 1300 meters / 35 min). But her practice hours, sleep and nutrition vary too much.

She asked me for advice and I thought who better to ask than our amazing Athletic Trainers community! :)

Some thoughts from the pros?
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