How I became the most consistent sprinter in history
I set out years ago to become the fastest swimmer on the planet, and in doing so, ultimately became the most consistent sprinter in history! These are the learnings I've taken along the way. I hope this playlist helps you become consistent in your competition's.
28 Answers·14 minutes
What did you do differently to move from 23 to 21, in the 50m. Was it technique change? Strength? Or change in the program/diet?
Technical and physical improvements to the 50 freestyle can help minimize mistakes and make for a faster swim.
Why do you personally only race the 50 freestyle?
I focus on one race at a time and strive to do my best in it, instead of spreading myself thin among multiple races.
What do you think was your best performance ever?
We're here to strive for continual improvement.
Do you look at your competitors during a race?
You should not look when racing relays, unless you are tweaking your body position.
Do you use positive self talk before competitions?
Positive self-talk is an important tool to use in both competition and everyday life. It is important to be kind and gentle with yourself when using it, as your brain and body will take everything you say as truth.
How do you deal with nerves and confidence issues before big meets?
I prepare myself for the meet by working hard and focusing on what I'm capable of. This helps me build my confidence and stay focused before the meet.
What was the breakthrough moment in your career?
Winning the 400 freestyle relay at the 2011 Pan American Games in Guadalajara, Mexico and breaking the meet record showed me that I was on the right path and could accomplish something big as part of the national team.
Which factors may influence a swimmer's readiness for competition?
Have a clear head and be prepared, and you can handle anything that comes your way.
How do you use visualization to prepare for a big race?
I visualize myself winning and anticipate any good or bad outcomes to stay focused.
How do you manage energy throughout an entire meet?
Focus on what you need to do, save your energy for races, relax and meditate between races, and visualize for the next race.
How do you start mental training for meets?
Consistency is key to achieving high performance and developing the confidence to do so. Develop a routine and stick with it, both in terms of workouts and day-to-day habits, to ensure you remain on track.
What is your go to pre-race meal when you are competing?
Easily digestible carbs and light proteins.
How do you bounce back from a bad race?
Get back to work and talk with your coaches to figure out what went wrong and how to do better next time.
What is the most essential part of your preparation before a competition?
I think every aspect of preparation is equally important and should not be prioritized over each other.
What do you think about when you’re standing behind the blocks to race?
I gave up trying to figure out this problem.
What is the best way to keep calm before a race?
Take a deep breath and remember to breathe.
Taking in the lessons from Tokyo, are you preparing for Paris 2024 any differently than you would have before? What are your goals?
We are preparing like normal but with the goal of doing everything better.
How do I stop focusing on my competitors and focus more on my own race?
Stop focusing on your competitors and focus on yourself. Stay in your lane and don't worry about what other people are doing.
What type of exercises do you do when you get nervous before an event? I get very nervous and I'm trying to learn how to manage that.
I don't get as nervous as I used to before races, but it's important to remember that racing is the best part of what we do and that you should remind yourself why you love it. That way, it will bring you good feelings.
How far in advance do you like to arrive at a meet each day before your first event?
If it's a domestic meet, I get there a couple days before. If it's an international meet, I usually give one extra day per hour of difference from where I live.
Do you have any tips to de-stress or relax before meets? I get really anxious during meets and even at practice when we do races for time.
Try to relax and have fun while racing, even though it's hard to do when dealing with anxiety. Remember that in the end, it's just swimming.
What's the craziest thing you've done to realize "marginal gains" or to find an edge in your sport?
Everyone can go through a workout, but to become a real athlete you need to pay attention to the details like sleeping, eating right and resting. No excuses, do it or don't.
How do you let go of the pressure for an important race in order to keep yourself calm and relaxed?
Instead of trying to escape from pressure, I try to embrace it and use it as motivation to do my best.
Was there a race that didn’t go as planned, but ended up being a positive, defining moment for you?
After qualifying for the 2012 Olympics in London, I had high expectations and ended up finishing fourth in my event. This motivated me to work harder and develop a work ethic that eventually led to better results in future years.
What is your pre race warm up out and inside of the water?
I try to get my heart rate and lactate levels up by doing different types of workouts before a race, aiming for a lactate level between 8-13 points.
What’s your pre-race routine?
Before my race, I focus and visualize to find a state of concentration and flow. It's like meditating before the race.
Have you ever had a moment in your swimming career when you couldn’t drop time at all? If so, how do you overcome that phase?
I'm believing in my purpose, doing the work and putting in the effort, and trusting in the process to get me where I want to be.
What rituals do you have to help you mentally prepare for a race?
I believe that being ready for any competition or event means performing consistently every day in practice, getting the proper nutrition and rest, and taking care of stress on a daily basis. Building excellence is not something done isolated, it is a habit that one builds with consistency over time.