Swim Continuously for 20 minutes on your favourite stroke with 2min rest at the finish and 10sec rest as and when required throughout the swim. (Count how many lengths you have swum).
Moderate / Strong Effort
"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.
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