Welcome to our latest blog where we met up with 16-year-old swimmer Katherine Renfrew from Perth. From balancing rigorous studies for her Highers alongside intense training and competing at the Aquatics GB Swimming Championships, to qualifying for an incredible nine events at the upcoming British Summer Championships, Katherine shares her journey and challenges as an aspiring elite athlete, and how Live Active’s Emerging Athlete Programme is helping her to achieve her goals.

What inspired you to start swimming?

My Mum tells a story that the reason I joined swim club was when I was about six. I was standing upstairs watching a gala in the training pool and I saw the older swimmers racing and asked how I could get one of the red caps they were wearing, so at the first opportunity I trialled for swim club and now I’m here.

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

That is a hard question as there are lots of people I am inspired by. When I was younger Stephen Milne was still swimming with Perth and won a silver medal at the Olympics in Rio. I was training in some of the same sessions as him and that showed me what was possible for a local swimmer. Australian Kaylee McKeown also inspires me as she is the best female backstroker in the world and holds two backstroke world records.

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

My biggest challenge in swimming is dealing with the repercussions of breaking my wrist during Covid which was not fully fixed at the time. My wrist is at an odd angle and it causes me pain from time to time, so I have to be aware of when to limit what I am doing to deal with any pain and not cause more damage.

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

I do 6 or 7 pool training sessions a week and 1 or 2 gym sessions. To balance school and swimming I have to use my time well and study when I have the chance, especially as I have been sitting my Highers this year.

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

The most important skills in swimming are determination and work ethic. To be successful and overcome setbacks, you have to put 100% effort into every session and be willing to work hard and keep focusing, even when things are not going to plan.

What is your favourite swimming moment or memory?

My favourite moment would be from earlier this season at the Aquatics GB swimming Championships (Olympic trials) at the London Aquatics Centre as it was an amazing experience to swim in the same pool as Olympic champions and with people who were qualifying to go to Paris. I also qualified for a junior final in the 100m butterfly which was above my expectations. This was also just before my Highers so there was a doubt whether I would be able to go despite qualifying. It meant a lot to me that my parents supported me to have that experience.

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

The biggest competition left this season is the British Summer Championships in Sheffield at which I hope to win a medal at again. I have qualified for nine events but will not be able to swim them all.

How do you handle setbacks or challenges in your athletic endeavours?

To deal with setbacks I remind myself that hard work pays off and all my effort in training will pay off in races even if I does not go to plan every time.

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

During training to keep myself focused I remind myself that in order to race well I need to train well. When racing, to keep focused I like to stick to my normal routines throughout the day. This helps me to be prepared.

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

I always have a pot of porridge before every session while racing and I listen to music in the call room pre-race. Other than that it is just a case of discussing the race plan with my coach and following that through.

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

I don’t really use any particular strategies, but I try to get at least 8 hours sleep per night which is necessary to put maximum effort into training and school. To stay physically sharp when racing I do a pre-pool dryland warm up before my pool warm up, so my body is ready to race.

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

My advice to younger swimmers would be to work hard in training as I know that the harder you train, the results get better and to also focus on technique as getting it right makes a real difference.

What is your biggest accomplishment as an athlete so far?

My biggest accomplishment would be when I won a bronze medal in the 100m backstroke at the British Summer Championships last year as it was my first ever British medal. It was a proud moment for me, my family, my coach, and my club. We have had dark days through Covid when we had no access to a pool, so I felt proud to achieve that and hope it is the first of many.

What is your favourite sports quote?

“I’d rather regret the risks that didn’t work out than the chances I didn’t take at all” – Simone Biles.

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

The Emerging Athlete Programme has really benefitted me. It has given me a great opportunity to work on skills outside the pool that will really benefit my swimming. The strength and conditioning that I have been doing is focused on areas specific to me. Swimming is about marginal gains and if, for example, I can be faster off the blocks by being stronger and having faster reaction times, my overall race time will improve.

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

You can follow me on Instagram @katherine_renfrew_