, or practise breathing on each stroke to help develop bilateral breathing - 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

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at everything and finding out what they like and what they want to take a bit more seriously as they get older. The big thing we need to do is just get the base of the pyramid bigger and get as many kids as possible out there and doing active sports. So instead

in disguise: try a tempo-pace pyramidKaraoke Pacer – I've always done my tempo sessions as Hal Higdon describes them: building up gradually to faster than your intended race pace (eg: 10K pace for half-marathon training), holding it there for a few minutes

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

Morning: SWIM 8x2 lengths alternating 1 length easy, 1 length drill, then pyramid (1 length hard, l length easy, 2 hard, 2 easy; 2 hard, 3 easy, 4 hard, 4 easy, then back down), then 2-8 x 2 lengths easy Afternoon: CYCLE 50-60 mins steady Morning

’t get my legs to go fast enough in speed work • Should I squeeze in some more speed work? • How long should my longest run be? • Threshold runs - how fast?• Pyramids/mixed-distance speedwork• How often would you include a 'long run' in your training