It's a new year, which means we're all thinking of ways that we can improve in the water in 2024. But time is of the essence, and many of us are already working at capacity. So, what can we do to improve on the sessions we already commit to, be that in the pool, gym or elsewhere? And how can we level up the other elements of our lives - such as diet and recovery - to get those marginal gains? Coach and swimmer, John Wood, joins to discuss.  Get 15% off products from TheMagic5 by using the code: www.themagic5.com/freestylemedialimited Check out the new at-home bodyweight strength training programme from Oxolt Strength and Conditioning at www.oxolt.com