At just 15 years old, Perth’s own Frazer Dow has already made waves in the world of swimming by clinching a gold medal at the Scottish National Age Group Championships and looks to build on that success by competing at the British Summer Championships in Sheffield later this year. But what exactly does it take to become a champion swimmer? We caught up with Frazer to find out…

What inspired you to start swimming?

I remember when I was young, I would wait for my brother’s swim lessons to be done, I would sit in the stands and watch the older boys in the swim club, always wanting to swim like them so I signed up for lessons and always tried my hardest.

Who is your biggest inspiration in the world of sport and why?

My biggest inspiration from my sport would be Adam Peaty, he is the most dominant breaststroker of all time, holding the world record and 3 Olympic titles.

What are some of the challenges you face while swimming, and how do you overcome them?

My biggest challenges would be setbacks, such as a bad race, a cold and more. I can overcome these setbacks by focusing on what I can control and learning from the setbacks.

What is your training regimen like, and how do you balance it with other commitments?

I train six times per week, training Monday to Thursday nights, and Wednesday and Saturday mornings. This takes up most of my time as I also have school and a part time job, (only 2 shifts a week) to keep me busy. It doesn’t leave me with much free time, but when I do get free time, I spend as much of it as I can out with friends.

What are some of the most important skills you need to excel at swimming?

I would say, the most important skill you need to excel in swimming would be determination, to be in the pool every session possible, overcoming setbacks and more. This skill is a key to success.

What is your favourite swimming moment or memory?

My favourite memory from swimming would be competing at the British Summer Championships last year. It was the biggest level of competition I’ve been to, although my performance wasn’t how I would have liked it to be, the experience was like nothing I had done before.

What are some of the biggest swimming competitions or tournaments in 2024, and what are your goals for participating in them?

My biggest competition coming up this year is the British Summer Championships in Sheffield, I want to come back with what I have learnt from last year and show what I can do.

How do you stay motivated and focused during training and competitions?

When I’m feeling unmotivated, I remind myself of my goals, what I set out to do and the challenges I have overcome before.

Are there any rituals or routines you follow before competitions to get you in the right mindset?

I try to keep it simple on race days, but porridge in bed in the mornings, stretches, staying calm and a good warmup are some things I stick to for race days.

What strategies do you use to stay mentally and physically sharp?

I try to focus on getting lots of sleep, I usually get 8-10 hours depending on school day or weekend.

What advice would you give to other young athletes who are just starting out in swimming?

My most important advice to swimmers starting out would be patience and consistency, these are vital to starting out. Most people don’t have these techniques and quit early, but the people who do are the ones that exceed in swimming.

What is your biggest accomplishment as an athlete so far?

My biggest accomplishment in swimming would be winning a gold medal at the Scottish National Age Group Championships.

What is your favourite sports quote?

My favourite quote would be from the basketball movie, Thunderstruck when Kevin Durant gives the signed ball to Brian and says, “hard work beats talent when talent fails to work hard”. 

How has Live Active’s Emerging Athlete Programme helped you to develop as an athlete?

It has been great to have a structured program that has benefited me and to work with athletes from other sports.

What social media platforms are you on so people can follow your journey?

You can follow me on Instagram @frazerdow09