Q. One of my goals for 2012 is to get my Olympic-tri 10K run time under 40 minutes. What should I be doing over the winter?A. A strong run can make a huge difference to your race and the off-season is a great time to work on your skills and strength

.Hopefully, the strokes will become fewer and you'll cut down the time, meaning that you have generated a more efficient stroke and more power while also improving your swim fitness.As a novice/developing swimmer and triathlete, try to avoid increasing your stroke rate

legends Rebecca Adlington and Michael Phelps wearing it next year as they race to secure their spots in London 2012. Now ordinary swimmers can get our mitts on it - the range goes on sale today and it's already rocketed straight to the top of our Christmas