. Just don't overdo it - you're not trying to pack on huge amounts of muscle, so go for weights you can lift 10-12 times per set. A helping hand across the disciplines "You can improve your swimming by doing upper-body and shoulder exercises," says

equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food

- breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest• Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x 200m, 2 x 100m, 4 x 50m, 8 x 25m.Keep to the same