as far as speed goes off the flipturn, always do dolphin kick, if your not familiar with how to do that, watch some guys at your pool who do butterfly. do as many of those as you can, or as many as are helpful to speed, then, if your really looking for those extra seconds, do not breath as soon as you come up. do a normal set of strokes, get your speed, and carry on... its a preety awesome race technique, but i find that it especially helps in training...increases the lung capacity you know?