For Frontcrawl, swim half a length with your chin on the water surface, maintain a high head position to watch your hand entry with forefingers and thumb cutting into 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.