The document provides tips for improving sprint technique in competitive swimming. It outlines 3 key areas to focus on: the start, the turn, and the swimming style. For the start, it recommends positioning on the block and entering the water quickly. For the turn, it suggests maintaining speed and rolling the body to push off the wall efficiently. For swimming style, it advises extending the body, constant kicking to feel the water, and swimming straight to the finish. The overall goal is to train technique at 100% effort and set challenging time goals to improve each year.