7 Things I wish I knew as an athlete

7. The 80-20 Rule

Swimming is 80% in the water, and everything else is the other 20%.

There’s no magic shortcut, no secret formula. But here’s the truth: I thrived on hard work and constant improvement. I was always the first to show up and the last to leave. Recovery sessions? Extra effort? Focus on those elusive “secrets”? I was all in.

Eventually, I learned the real secret—there is none. Improvement in the pool is what truly matters. Weight room gains, conditioning—they help, but they only need 5-10% of your energy. The majority—your 80%—should be poured into the water. Focus on what moves the needle.

6. Process > Outcome

Fixating on the outcome is the fastest way to lose. Winning isn’t about obsessing over results; it’s about embracing the journey.

Love the process. Fall in love with competing, with the grind, with perfecting your routines. That’s where the magic happens. When you focus on the daily steps, the big moments take care of themselves.

5. Hobbies Boost Your Main Focus

More swimming doesn’t always mean better swimming. Quality beats quantity every time.

One of the best ways to improve your performance is to step back. Pick up a hobby or find something else you enjoy doing outside of swimming. It clears your mind and prevents burnout. When you return to training, you’ll find yourself recharged and ready to dive in with sharper focus.

Better isn’t about doing more—it’s about doing better.

4. The 🔑 to Winning: BELIEF

Belief is everything.

Let me tell you this: you will never win until you believe so strongly in yourself that failure isn’t an option. That belief needs to run so deep it becomes unshakable.

And here’s the best part—you can practice belief. Build it like a muscle. Remind yourself every day that you’re capable of greatness. Watch how that confidence transforms your performance.

3. Losses NEVER Happen

There’s no such thing as losing—only learning.

Every loss is a chance to grow. Take the lesson, improve, and then let it go. Don’t dwell. Use it to boost your confidence because now you’re wiser and better prepared.

Losses don’t define you unless you let them. Move forward stronger.

2. Winning is an Opportunity

A win is more than just a victory—it’s a chance to amplify your belief in yourself.

Celebrate it, but don’t cling to it. Winning builds confidence, but only if you hold it lightly and stay humble. Use each success to reinforce your skills and push for more.

Momentum is exponential—make it work for you.

1. Hard Work is the Minimum

At the elite level, everyone works hard. The difference comes down to how you work.

Are you practicing with race-like discipline? Are you taking risks in training, putting yourself in positions where failure is possible? That’s where growth happens.

Those who prioritize their egos over growth might shine briefly, but they’ll burn out when it matters most. The ones who embrace discomfort in practice? They’re the ones who thrive under pressure.