KUCHING: Olympic gold medallist Daniel Wiffen has distilled his path to world-class performance into three essentials: quality sleep, consistent hydration, and relentless training – 100 kilometres of swimming every week, to be exact.
Currently in Kuching for a pre-competition camp ahead of the 2025 World Aquatics Championships in Singapore, the Irish distance specialist opened up about his disciplined routine during an interview with Sarawak Tribune at the Pandelela Rinong Aquatic Centre.
“For me, sleep is the main thing. Between races and between training sessions, sleep is number one.
“It’s nine hours every night, plus a two-hour nap during the day if I can get it. That’s how I stay at my best most of the time,” he said.
Wiffen, who is the reigning world champion in both the 800m and 1500m freestyle events, also stressed the importance of hydration.
“Sleep is number one. Hydration is number two. They’re the easiest things to stay on top of,” he added.
Behind the medals and headlines lies a punishing weekly schedule: up to 100 kilometres in the pool, supported by a carefully planned 7,500-calorie diet tailored by his personal nutritionist.
“It’s all about winding down – avoiding exposure to bright lights before bedtime. So, for me, two hours before bed, I’ll chill out. I don’t really do much, just watch TV and try to get myself in a sleepy mood,” he said.
Central to his drive is daily competition – not just on the world stage, but also within his own training squad. His secret weapon? His twin brother, Nathan.
“I train and race with my twin brother every day. I’m a big racer, and I’ve got a good group who motivate me every day to swim – and I motivate them. It’s always good,” Wiffen shared.
Wiffen and his team chose Kuching as their training base because of its similar weather to Singapore and its world-class facilities, making it ideal for their preparation.
“For me, and if you speak to any Olympic gold medallist, they’ll tell you that enjoyment is the main factor.
“Because if you’re not enjoying the sport, it’s not for you.
“The day I stop enjoying swimming will be the day I retire. I enjoy turning up to training sessions every day. It’s just pure enjoyment,” he said.
Wiffen will remain in Kuching until July 23 before heading to Singapore to defend his world titles and aim for another golden chapter in his swimming career.
