Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy - Same as Wednesday.  Conversation pace.  Going for a walk is also fine.

Beginner:  Off
Intermediate:  Off
Distance:  Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate:  Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear

Saturday - Medium

Sunday - Hard