"There's no easy way to win an Olympic medal. 12 hour days. Six days a week. 80km a week. There are no shortcuts. You've just got to give it everything."
Sport Wales spent the day with British and European champion and world medallist Jazz Carlin as she plotted her Olympic journey to Rio following heartbreak in London.
If Jazz has inspired you to take a dip, take a look at our swimming guide for more information.