Floating on your front, face in the water, stretch your body as long as possible.
Undulate your body from head to toes, remembering to:
Perform two kicks to each arm cycle, kicking at the start of the arm pull and towards the end of the pull “Kick your arms in, kick your arms out”.
"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.