Emily Seebohm confident physically and mentally for Rio 2016
— -- In her first column for ESPN, Australian Olympian Emily Seebohm reflects on the experiences of the London Olympics, including her silver medal in the 100m backstroke, and the important lessons she learned there and at the 2015 world championships in Kazan that have her poised to race for gold in Rio de Janeiro.
Four years ago, I was fast enough to win gold in the 100m backstroke at the 2012 Olympic Games in London.
The trouble was, I swam a gold-winning time in my heat before touching the wall some 0.45 seconds slower in the final.
It's a lesson I'm determined to learn from at the Rio Games.
Failing to win gold at London was really tough. At the time, I set my sights on gold and nothing else; that was all I wanted. If I didn't get that gold, it wasn't good enough. But I have another chance now. After four long years featuring thousands of hours of following that thin black line, I can finally make amends.
The major lesson I took from London was the need to peak at the right time during an Olympics campaign. I can't go out and swim my fastest race in the heats again. I am so determined to get faster from the heats to the semis and then the final; that's something I didn't do in London, and it's an area I can improve in.
Race Smarter, Not Harder
My coach David Lush says I have to go out easier -- not easy, but easier -- as I sometimes go too hard and then it hurts me at the back-end if I die a bit because I've worked so much harder going out. If I work smarter and go out a bit easier, then I'm able to bring it home much more strongly.
But it's hard, because you want it so badly and you push yourself so much early; but it can end up hurting you when you need that reserve energy at the end and you've got nothing left to give.
Relaxation Can Deliver Results
I still love racing and I really enjoy big events like the Olympic Games, even more now than when I was younger. Before, it was daunting to go out and race against the rest of the world; but now I go out there feeling so much more confident inside myself because I know I can do it, and I don't have to over-think things.
In fact, I've never felt more relaxed at a major meet than at last year's world championships in Kazan, Russia, where I won the 100m-200m double. It was a fantastic result and I know if I can go into this Olympics with the same mindset, I've got some great results up my sleeve.
I think, having done so well in Kazan, it means there's less pressure on me because I have that much more confidence now. That confidence gives me extra drive when I need it, and the mental strength I need when I'm racing.
Taking It All In
The four-year Olympic cycle brings with it so much pressure. But this is my third Olympics; I'm ready to go and I just can't wait to compete.
I know what to expect now. It gets crazy before an Olympics but I can just be in Rio and have fun and enjoy it.
I need to take what I learned in Kazan into Rio and enjoy the experience. It's over so quickly and it's only on every for years, so you have to enjoy it. And I'm confident I can do better and improve from London.
I'm Taking Nothing For Granted
I never like to guess what may happen when the Games finally get underway. Who knows what will happen? Maybe I'll get sick or injured before I can start racing; I mean, I've dislocated my kneecap riding a horse before, so anything can happen!
But fingers crossed nothing like that happens. I've worked so hard to get to this position. I've made sure I've put 100 percent in during every training session; if I didn't put in everything I had, then it's a wasted session.
So I'm feeling confident both from a physical and mental sense; I've got some brilliant support from my family -- mum, dad and two of my brothers will be in Rio, which will be amazing -- my coach, my boyfriend Mitch Larkin and so many others.
Rivals On Notice
Honestly, I don't pay too much attention to my rivals most of the time. I do watch their trials to see who makes the teams but for me, when I line up against them, I often don't know a lot about who's up on the blocks with me.
Of course, I'll know a few from having raced against them in the past, but you get so many surprises during an Olympic year and it's hard to pick who'll be a winner in each race. So I don't get too worked up about anyone who may or may not be in my races.
Saying that, though, I know that my Australian teammates Madi Wilson and Belinda Hocking, in the 100 metres and 200 metres respectively, are very strong.
Outside my teammates, I think my biggest threat will be Denmark's Mie Nielsen. In previous years, she's flown out of the blocks with a fantastic first 50 but lost a bit of power in the back-end of a race; I'm sure she's worked really hard to rectify that.
There'll be plenty of quality contenders at Rio, but I've picked Mie as my major threat outside the Aussies.
