BEGINNER WORKOUT:
4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)
4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)
4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30
4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30
20×25 IM order on the :50
3×100 IM on the 2:00
3×200 IM on the 4:00
6×50 easy free, RI :30 (cool down)
= 4100
INTERMEDIATE WORKOUT:
4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)
4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)
4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30
4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30
20×25 IM order on the :40
4×100 IM on the 1:45
4×200 IM on the 3:45
6×50 easy free, RI :30 (cool down)
= 4400
ADVANCED WORKOUT:
4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)
4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)
4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30
4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30
20×25 IM order on the :30
5×100 IM on the 1:30
5×200 IM on the 3:15
6×50 easy free, RI :30 (cool down)
= 4700
My Daily Swim 
This is great, but I’m pretty sure beginners can’t do a 200 fly, let along a 50 fly. It probably seems easy because you are quite advanced though :)
my thoughts exactly. haha. I am just getting back into shape and this looks like a high level intermediate to advanced workout.
It was pretty tough.it was the first time being back in the pool in a long time. I cut the 200 to 100 and that worked out better for me.