TRAIN LIKE AN OLYMPIC ATHLETE!

You may not want to make competition stanrdard (who does!) but  this is an interesting article about Rebecca Adlington.   If you want to make SMALL changes to your fitness/performance I am afraid there is no quick fix, you have to put in the time in the pool. 

http://uk.lifestyle.yahoo.com/diet-fitness/how-to-train-like-an-olympic-athlete-with-rebecca-adlington-blog-123-yahoo-lifestyles.html

Hope you achieve whatever target you have set yourself.