So whilst we were in Northern Italy a couple of months ago touring the Northern Lakes we stayed overnight at this lovely hotel that overlooked one of the lakes, it had spectacular views, and an Olympic size 50m swimming pool.

Many, many years ago I was fortunate enough to represent the Royal Navy in a couple of inter service swimming competitions. I grew up with one of my best friends being an Essex county champion and some of it rubbed off, or so I thought. I was ok.

We had made friends in Italy with a lovely couple who were passionate triathletes, and they had invited us to join them for a morning by the pool and we eagerly accepted. it was a beautiful day, I jumped in and started my first length freestyle. What was this? at the end of that first 50m I was completely out of breath. Although fit out of water I was completely unfit in it, my breathing technique was shot and yes I did keep swimming and did a couple more 50m lengths individually but I was given a massive wake up call.

My point?: When we got back I decided to supplement my three gym sessions a week on a Monday, Wednesday and a Friday with a swim Tuesday and Thursday mornings as well. My local pool is a standard 25m and my first dubious attempts at continuous swimming were let’s say unimpressive.

By setting a goal of increasing my total continual distance of two lengths every week I achieved a personal best of 40 lengths this morning, 1000 metres!

Select realistic goals that put you just out of your comfort zone and work towards them, when you reach them pat yourself on the back and do it again. I think that is real sustainable progress.