Hips.
When swimming frontcrawl the hips stay high and close to the water surface with your costume just breaking the surface. There is slight rotation of the hips to the left and right as you reach forwards with every arm stroke.
"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.