When you're swimming full stroke Butterfly, ensure your head drops down on the water surface as your arms are taken over the water. There is always two kicks to every one arm pull with the second leg kick helping send your arms clear of the water.
"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.