Breaststroke Kick with hands held together around your seat. This will develop good strength endurance to the legs as high resistance through the water is created from the body position.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.