We posed a series of questions to three of our Olympians, Ivan, Kasia and Rafael, to gain insights into their training strategies and experiences.

Ivan: Excelling in Open Water Challenges

Ivan Puskovitch, an long distance and open water swimmer. Fun fact about our Olympian, Ivan - he is ONLY the 5th man to qualify to represent Team USA at the Olympic Games after qualifying for the 2024 Paris Olympic Games in the 10 km event. 

What are the biggest adjustments open water swimmers should focus on when transitioning from pool training back into lakes/oceans after a break?

“It's totally natural to get a little rusty with some open water-specific techniques after a long stint of pool training & break from actually swimming in bodies of open water.

If you have a good experience base for open water swimming, however, I think it's important not to doubt yourself too much when you first return to it! In my own experience this can lead to excess sighting (one of the aforementioned techniques that might get rusty) because you have to refamiliarize yourself with looking for buoys/landmarks while swimming — something that we of course don't have to account for in the pool. Overnighting can be such a fatal mistake because lifting your head to look around too often is a surefire way to tire out your neck & back way faster than you want to! Instead focus on swimming straight & smoothly when you first return so you don't accidentally build poor sighting habits.”

How do you prepare your body and mind for the unique demands of long-distance open water swimming at the start of a new season?

“I personally train a lot in the pool since building speed is so critical to open water success at the Olympic level. When I start a new season I typically return to higher volume workouts from the get-go so that I can quickly rebuild the physical & mental fortitude to handle swimming for as long as open water requires. This might mean that I hold off on adding extremely intense pieces to my workouts at the start, but by starting with 6-8k workouts right from the jump I give myself a lot of room to gradually add those intense pieces in as I hone my endurance.”

What advice would you give pool swimmers who want to integrate open water training into their early-season routine to boost overall performance?

“Do it with a buddy! Open water swimming is so much fun for so many reasons, & one of them is because it's a great community sport. Sharing long swims with a buddy while you swim in tandem will undoubtedly make the process of building fitness through open water more enjoyable. It's also a great safety precaution, especially for swimmers less experienced in open water. When you're with a friend, you're more likely to swim for longer since you won't suffer from any boredom or frustrations as easily!” 

Kasia: Mastering the Sprint

Kasia Wasick, second fastest 50 meter freestyle female swimmer emphasizes the importance of technical precision and mental resilience. Here are some of her key insights:

As a sprinter, what small technical details do you prioritize most when coming back from a training break into the new season?

“Early in the season, I focus on holding good stroke length and feel for the water, so when the pace gets faster later, my stroke stays strong under fatigue.”

How do you balance strength training with water time early in the season to rebuild speed without risking burnout?

“In the gym it’s about rebuilding power with controlled loads, and in the pool it’s shorter, technical work. That way I can rebuild speed without overloading too quickly and risking burnout.”

What mental strategies help you stay motivated when early-season training times don’t yet match peak performance?

“Instead of chasing peak times, I focus on consistency and enjoying small improvements each week. That mindset keeps me engaged without getting frustrated.”

Rafael: Building Endurance and Consistency

Rafael Miroslaw, a student-athlete Olympic 100/200 freestyle swimmer, shares his approach to rebuilding endurance and maintaining consistency:

How do you structure your training progression to rebuild endurance after the off-season while keeping your stroke efficient?

“I build back endurance with longer aerobic sets but always focus on holding good form. For me, it’s about adding volume gradually while making sure my stroke stays efficient, so fitness and technique improve together.”

What role does pacing and aerobic foundation play at the start of the season for a 200/400m specialist like you?

“As a 100/200 freestyler, aerobic base still plays a big role early in the season. It gives me the capacity to handle tough training and recover faster. Pacing work helps me stay sharp and find the rhythm I need when it’s time to race.”

How do you keep consistency in training during the season transition, especially when balancing academics, travel, or outside commitments?

“Consistency comes from planning and balance. I lock in training as a priority, but if things get busy, I’d rather do a focused session than miss it completely. I also take competitions step by step with multiple meets during the year, focusing on one at a time helps me stay motivated and consistent in training.” 

Whether you're a sprinter like Kasia, who focuses on maintaining stroke length and technical precision, a freestyler like Rafael, who emphasizes building an aerobic base and maintaining consistency, or an open water swimmer like Ivan, who advises on transitioning smoothly from pool to open water and preparing for long-distance challenges, these insights can guide you on your journey to excellence.