Participants will master shallow dives, cannonball entries, eggbeater kicks, and in-water backward somersaults. They'll refine their front and back crawl over 50m swims of each, and breaststroke over 25m. Then they'll pick up the pace in 25m sprints and two interval training bouts: 4 x 50m front or back crawl; and 4 x 15m breaststroke.