Thanks guys, company I work for wanted over ??700 a year with staff discount! I don't mind paying if I know they are covered properly! Lets hope I never need it! Race wheels stay in the house other wise it could get stupid
I occassionally use the spin bikes at my gym and do a session with a few friends if the weather is really bad. My take on it would be, as long as you are putting in the effort to turn your pedals, whether thats on the turbo, spin bike, mtb or road - it is better than sitting on the sofa. 2 hours on the turbo/spin bike is worth a good 3 on the road. I find I get motivated more when doing a training session with friends than looking at my garage wall on my own, so for me the spin bikes tend to win. I must add it needs to be pretty awful for me not to cycle outside, last weekend I was caught in a freak snow storm.
Seriously. You have plenty of time, swim little and often and as already said, break it up in to small chunks! Do sets with reps of 50s. 75s 100s. Eventually building up to 200s
Always do a warm up main set and cool down! You will soon be doing 1500-2000m sessions, and have a few lessons if needed! Best bit of advice is to not get concerned with doing the distance in one go in training! I never do longer than 400m in one go, it's the cumulative effect of 10x400 that helps not 4k straight off