Jo’s tip: Aqua interval session

A useful session if you want a fairly hard workout rather than recovery – the recoveries are short to maintain intensity. It’s best to do some easy pool running before attempting these intervals; otherwise, you may risk straining your hip flexors.

10-minute warm-up

(2 x 4 mins) + (4 x 3 mins) medium hard (tempo effort), with 1-min continuous easy-running recovery

3 minutes’ easy-running recovery

(10 x 45 seconds hard), with 15 seconds’ easy-running recovery between efforts.

10-minute cool-down