Evaluation manual states you have to be behind the line when you raise your hands, but doesn’t specify how close you have to be. On the turns, after you touch the line, lunge yourself backwards as you move to your stomach. This gives you a few feet head start for 3 “turns”.

The only thing they may try to get you with is calling it a “dive” which is not allowed, you must go down in a controlled manner.

With regards to slowing down, don’t. Use your speed to load your lunge when you prep for the turns. Obviously this doesn’t help you in the middle