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Work on your turns and dives. For your flip turn, make sure you are doing it correctly, then practice it over and over again. Push off the wall on your back, then do a super tight streamline and kick super fast. Don't breathe the first stroke. When you take a breath, try breathing in from your gut and exhaling slowly, as it will help you to last longer without taking another breath. Finally, at the last part of your race, sprint. Kick your legs so fast you splash all of your competitors behind you. Pull with your whole arm. If you aren't worn out by the end, you didn't try hard enough.
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