As someone who has been in the pool on and off since last October (let's pray it's not as bad for you as it's quite monotonous), I highly recommend the following from Pete Pfitzinger:
http://www.runningtimes.com/issues/99may/9weekplan.htm
It's got detailed day by day workouts for running in the pool and is a 9 week plan. It sort of has you build up which I don't think you'll need as you shouldn't be in there for 9 weeks. Just start in the middle somewhere.
The thing with the pool is it seems hard for me to keep my pulse up but these workouts have you going kind of hard and doing intervals nearly every day.
the other thing about doing the intervals is that it makes the time go buy much faster. 1 hour is boring in the pool (especially if you don't have anyone to do it with). but if you only have to focus for 2 minutes at a time, it really helps.
Good luck.-Robert
PS. I've never done it with shoes. I would think that would make it very much like weights which would be hard to do on the quick intervals.