-elbow recovery12 x 100m (maximum sustainable pace)4 x 25m backstroke, cool down10 minutes stretching – all upper-body muscles for 30 seconds per stretchRun sessionThis circuit includes high-intensity running intervals as well as a general full-body conditioning

, squeezed between work and a long commute. Goddard does seven or eight training sessions each week. "This might not be as much as top age-group athletes but, as all the training I do involves my upper body, I have to make sure I allow adequate time

, squeezed between work and a long commute. Goddard does seven or eight training sessions each week. "This might not be as much as top age-group athletes but, as all the training I do involves my upper body, I have to make sure I allow adequate time