confident about pitting myself against the current in the Thames at the Windsor Triathlon and I'm definitely more at home in the fast lane of the pool." - Alison Hamlett A one-hour swimming assessment with the experts at SWIMFORTRI costs from £60. To find

're doing 10x100m, increase the pace throughout the set and make sure you swim each 100m slightly faster than the previous one. This will build an awareness and feel for a pace you can maintain.And If you do only one thing..."The best bit of advice I can

months - or even years - improving your body position, streamlining, kick, hand-entry position and the ever-elusive 'catch' (see our Expert Advice panel, right) may also fail to produce the desired speed, especially in open water.Sure, you'll make some