Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Medium - Today is on the easier side of medium.  Tomorrow will be your distance day, so this is to get the body ready for tomorrow.

Beginner:  Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Intermediate:  Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Distance:  Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 30 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

Sunday - Hard