Hey, l swim competitively, and am specialized in freestyle and butterfly. l want some tips on how to improve my long-distance, sprints, freestyle, backstroke, fly, and breastroke, please. Like techniques for speed and energy conservation and stuff.Thanks!

Maybe, do a swim class and if you get that good do a swim team it is real fun to win gold!

Your question is way too general. l can recommend working on ur cardio by running or just swimming regularly to improve long-distance. l find that doing sprint exercises regularly is very effective. Depending on ur level, the intensity of ur workout varies. For example, if u swim regularly (3+ times/week) l would suggest having somebody time u & doing something like 12 x 50m on a set time, like 1 minute/50m, depending on ur swim style. Repeat the exercise every swim session & give yourself less time to do the laps. u could even do that more than once per session.

Compare swim styles with others, see what ur worse at than others & try to improve it. For example, l am bad at kicking in crawl & backstroke so l try to swim with the board or concentrate on the kicks with fins.

Make sure that ur technique is good, ask a professional to evaluate it & point out any mistakes u can fix.

Other than that, practice makes perfect!

l also specialize in fly an free and l have found that in freestyle leaving your arm out in front of you after the recovery a little longer than normal gave my body a more streamline position in the water. meaning less drag so l could swim faster for longer, this especially helps in longer races like the 400 or 800.

And in the fly if your not already doing this only breath every other stroke can be very helpful and not breathing during your first pull of the wall.

get your razor out and start shaving!

join a swim club offseason, ask coach for a workout for the gym and swim. thats all you can do.