my swimming

Question
Dear George,

Recently, I turned 13 and I'm swimming an average of 12 hours a week. I've been swimming competitively for almost a year. My breastroke is totally messed up, and it's causing my IM times to be very slow (just over 3 minutes)when I know I should be faster... much faster!My fly's about a 40, my back's about a 40 and my free should be a 35 at the end of a 200 IM... and I don that in races, but my breastroke is taking over a third of my time, and there's 4 strokes!

I also wanted to know why I become nervouse before races. I am confident about my ability, and once I'm on the blocks, it all disappears, but about 10-15 minutes before every race I freak out! I become very quiet and reserved, which is not like me at all. Usually it helps when I do stretches, arm swings, jumps, ect. but I wanted to know if there was another way I could relax before races.

I'm training hard to get provincials next short course season. My 50 meter freestyle long course time is 33, and I wanted to know if I have a shot (provincials are 29 short course). Some of my other times(all long course) are 100 free(1:14), 200 free(2:45), 50 back(38), 100 back(1:23) and 200 back (3:02). I haven't improved 200 back since January, so I'm concentrating on that race at my next meet.

My coach is very helpful with these things, but I'd like a second opinion, and the other adults I'm comfortable around don't know much about swimming.

My Thanks,
Kyla

Answer
Kyla-
First off, this has nothing to do with my answer, but where do you swim(sounds like Canada, I'm just curious)?
Now, judging by what you wrote, you are doing fine.  You are training a good amount of time for someone who is 13 and only been swimming competitively for a year.  As to your times-relax they will all come down eventually, you can't expect to be an Olympic champ in only one year(it took me 10 years to get to Olympic trials!)  The most important thing to remember about breast stroke is that it is 3 parts which overlap slightly:  1. pull, 2. kick, 3. glide.  The glide is the important part, it gives the arms a rest and the kick a chance to finish, if you don't glide than you are constantly swimming in a spread out position when you need to get streamlined at some point.  Remember this and your times will get faster.
As to your other times(strokes) getting faster, keep training your hardest, but train correctly:  PRACTICE DOESN'T MAKE PERFECT, PERFECT PRACTICE MAKES PERFECT!!
Remember to practice starts, turns and streamlines off of the starts and turns, if you come off a wall and aren't streamlined, you are automatically going to go slower.  The fastest parts of any lap are when you push off the wall, you need to hold that speed all the way through you first 2 strokes off the start and turns(good streamline and DO NOT breath your first stroke.)
Now for your nervousness--this is a good thing.  Nervous energy is the best kind of energy.  Every great athlete gets nervous before a competitive situation, learn not to waste it.  Don't go jumping around using the energy, put on a set of headphones and work on visualizing your perfect race(I mean every part of the race:start,turns,how your stroke should feel,how the water feels,how you finish, how you are going to feel seeing a new best time. The whole thing) that way your are ready to swim that race.  Listen to music that gets you ready to go.  You can stretch while you are doing this also.  This is a great time to get focused on your upcoming event.  Use that energy!
I hope this helps.  Best of Luck!
George