PUSHING LIMITS EVERY LAP.
I first jumped into a competitive pool at the age of eight. What started as a way to burn off energy quickly turned into a passion for the kinetic flow of the water. With a Swiss mother and a Portuguese father who is a former runner, discipline in sport has always been part of home. Now, at 12, the pool is my second home. On selected mornings at 6:30 AM, I find my rhythm in the silence of the lane, showing up with intent and refining the stroke that defines my discipline.
Training Routine
Consistency is the bridge between goals and accomplishment. This is the weekly rhythm behind Sophia's progress in and out of the pool.
Morning Session
Selected mornings - 06:30 AM - 08:00 AM
- 2,500m endurance base
- Stroke precision and turn drills
Water Training
04:00 PM - 05:30 PM
Main pool session focused on pace work, stroke quality, race turns, and building rhythm under load.
Land Training
05:30 PM - 06:00 PM
- Core stability and mobility
- Strength and control after water work
Core Values
Mental Resilience
The race is shaped before the first stroke. Focus, composure, and trust in the work matter as much as raw speed.
Team Integrity
Swimming is personal, but progress is shared. Coaches, teammates, and family are part of every breakthrough.
Relentless Progress
Better than yesterday. Every split, every wall, and every detail is another chance to improve.
Next Season Goals
Stay in the national top tier
Sharper underwater phases off every wall
Build stronger finals speed across both courses
"The only time I'm ever truly at peace is when the world is quiet beneath the surface."