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Last year, I dropped 3 seconds in a week. Before your race, try to visualize your race and every detail. Watch the feelings you feel and the feeling of winning that competition and getting a medal. Try to work on your flip turns and tucking your arms, push off ASAP (it's okay if you are on your back) and rotate as you do your underwaters. Make sure you dive as far out as you can, instead of down. That saves a ton of time. I'm not sure if this actually helps, but try to angle your body so that your legs are a bit higher on the water than your arms (you'll be at a slight slant) as this may help you kick faster. Most importantly, remain calm (I know, easier said than done). Good luck!
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