So proud of you for swimming regularly... take the increases really slowly or your body will throw a strop and you'll end up losing what you've already built up. I suggest giving it at least a couple of months between increases so that your body can get used to the sudden increase.
I did 700% with the pup once last week and my body needs a break from doing that for a couple of weeks so this week and next week we're just doing 400% a day so that we can both recover. Take things really slowly and don't push yourself too far too soon.
I think I've seen the photo of your newest bundle of mischief... a real cutie if I remember rightly!
It sounds like we're in the same boat with the eating... I want to eat healthier too, but Steve insists on getting 6 take aways a week
Maybe you could encourage Rick to get healthier snacks of fruit and stuff instead of relying so much on the e numbers in the crisps and chocolate? Don't totally deny yourselves any junk food at all, just use it as treats instead of standard snacks?
You're doing really well, Pip, keep up the good progress you're making and we'll both get there in the end!