When you are swimming Frontcrawl, take a pause at the front of the stroke allowing the hands to meet up for one second before you pull with your opposite arm. Known as 'catch-up' this will help develop better streamlining, balance and improve arm recovery. Keep your legs kicking strong.
"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.