Shift whenever possible, hit enough speed boosts, avoid the slowdowns and hope you have better fine motor skills than me. There really isn't much else you can do, and yes the Manaan one is a pain (especially if you helped that poor racer).
I did a search for "swoop" and I found an old thread with an interesting glitch. The poster mentioned that if you wait 48 minutes, the clock resets. I tried it and sure enough, it resets. So, if you wait till 47:50:00 and then go for it, you get a ridiculously fast time, lol. It requires patients though. I followed the poster's advice by fixing myself dinner while waiting for the clock to run out.