gym - need basic help for a plan

houseofcarpenter

hi i have just joined my local gym and have a fitness test in 3 weeks... i've been told to come in and mess around with the equipment to get used to it and then i will be set a plan by a fitness instructer... i'm a little impatient and need to know what i should do to start with in the meantime... in there i have available to me - treadmil, crosstrainer, rowing machine (bike but i dont like it as it feels like im going to fall off) a machine to pull arms together by the elbows, over the head pull down, bench press by the legs and one where you lean forward and bring your arms back to shoulder width.... i know this sounds like i have no idea?!? however she did show me how to use these machines and found them all to be okay with weights.... now my plan is to go an hour 3x a week to start with as my youngest is at preschool so i only have these days free Mon - Tues and Thursday, i do walk on the days he's home. Im 5"7 255lbs blood pressure on the lower side of normal pulse 66 perfectly healthy and willing to push myself i currently swimm and can do 40 lengths of a 25meter pool in breastroke with no trouble other then slightly bored. please help i want to start more strength training as i really enjoy that but also clearly need to ditch the lbs too any suggestions - the more detailed the better?? thanks