Practices this week are Monday,Tuesday,Wednesday and Friday.  No Thursday practice.

Monday

• 2 x  30 minutes 3 minutes rest

• SPM varies every minute 22 23 24 25 26 27 and back down
• cat 5

Tuesday

• 3 x 20 minutes rest 2 minutes

• SPM 24 -25

• cat 4

Wednesday

• 15 x 2 minutes 15 sec rest

• SPM 25

• cat 3

Friday

• 10 x 4 minutes

• SPM first 4 mins 24 second 4 mins 26 repeat

• cat 3