JAMES MOORE Who: Commonwealth Games gold medal and Olympic silver medal swimmer in 200m medley.

I train about 30-35 hours a week. I do 20 hours in the pool and 10-15 hours in the gym or other landbased training. Each swim session is between 4000-6500m.

My best event is 200m individual medley so I train for all four strokes. I have three gym sessions a week where it is either a strength focus or a power focus.

I do exercises such as chin-ups, press-ups and squats to get stronger so that I can be more efficient in the pool. I also do two pilates sessions a week to improve my flexibility.

What’s your training regime? Do you have a particular routine on competition day?

I get to the pool about two hours before my race and do some yoga for 30-40 minutes. I then do some muscle activations like squats for 10 minutes before getting in the water for my pool warm-up.

After my pool warm-up and once I have put my racing suit on, I do some medicine ball work.

After my race I swim down for 20 minutes to flush out any lactate acid build-up. In the two weeks before a big race I reduce my training load so that I am rested for the competition. This means I don’t need as much fuel so I have to reduce the amount I eat.

What’s your top swimming tip?

Really work on your technique, whatever stroke it is.

You will feel a massive benefit to correcting your technique in every length you do, by being much more efficient and faster whilst exerting less energy. Breakfast: Lunch: Dinner: Snacks: Drinks: Guilty pleasure: Signature dish: SEX SOOTHER: SPRINGING INTO ACTION: BUM DEAL: BOOZE FOR SNOOZE:

Porridge with berry compote and a yoghurtSmoked salmon, scrambled eggs, avocado on toastThai green curry with chicken and vegPeanut butter and jam on toastCoffee, tea, water, protein shakes Chocolate and cookies Chicken, chorizo and sun dried tomato risottoPizza Espresso Martini

TAKING THE PLUNGE: Siobhan-Marie will be aiming to hit top spot