Kara Hanlon
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Kara Hanlon: It all began in a 12.5m pool

This week a new BBC documentary tells the incredible story of British champion swimmer Kara Hanlon and the months leading up to her bid for the 2024 Paris Olympics. We spoke with Kara about her inspiring story, and what it takes to be Scotland’s fastest ever female 50m and 100m breaststroker.

In April, Kara Hanlon’s Olympic hopes were dashed when she narrowly missed out on qualifying by 0.29 of a second.

A new BBC documentary Kara Hanlon: Dare to Dream, airing on Wednesday 24 July, tells the incredible story of the British champion swimmer and the months leading up to those decisive Olympic qualifiers.

The documentary charts Kara’s swimming story from the beginning – growing up in Stornoway, training in a 12.5m pool then going on to becoming British Champion, Scottish record holder, and the first Western Isles swimmer to compete at The Commonwealth Games. With unique access, the film follows Kara as she trains and competes in the weeks approaching the qualifiers.

In the lead-up to the film airing on BBC ALBA and BBC iPlayer on Wednesday, we interviewed Kara about her inspiring journey to becoming Scotland’s fastest ever female 50m and 100m breaststroker.

Kara Hanlon

Kara, obviously it must have been a huge blow to not qualify for Paris 2024, but what have you taken from the experience?

Missing out on the 2024 Paris Olympics by only 0.29 of a second has been heart breaking. After working so hard and giving so much to my preparations I was extremely disappointed. However, at the qualifying meet I gave it everything I could on the day, but was unfortunately not quite enough to make the team. I still have a lot to be proud of and to have even had a chance to qualify is more than I could have ever imagined when I started swimming competitively all those years ago. I’ve learnt it’s so important to celebrate every milestone when they come and that one setback doesn’t define my career or who I am as a person.

What attracts you to the distances you compete in?

I compete in the 50m, 100m and 200m Breaststroke. Breaststroke has always come more naturally to me and my favourite event is the 100m, as it’s a great mix of sprinting and endurance, so is the perfect medium for me.

How do you stay motivated when swimming?

Ultimately, my love for the sport and commitment to try and become the best athlete I can be keeps me motivated. I love and enjoy the thrill of competition, which definitely drives my dedication to surpass my previous achievements. Additionally, the support and camaraderie of my teammates and coaches at Edinburgh University Swim Team play a crucial role in providing a sense of community and shared purpose which makes it easy to turn up every day with a smile on my face.

What has swimming taught you?

Swimming is more than a sport to me; it is a life skill. Throughout my career I have learnt invaluable lessons of discipline, resilience and teamwork which I hope will leave me equipped to tackle all types of challenges throughout the rest of my life. My training and competition schedules have taught me the importance of time management and focus, while perseverance through setbacks has helped me build a strong mental attitude. Additionally, being part of a team has stressed the importance of a good support system and helped me develop my leadership skills.

Kara Hanlon

Do you have a favourite training drill/piece of kit?

My favourite training drill is called Y Drill. This is a specific connection drill for Breaststroke to work on finding a good catch with your arms at the front of the stroke, as well as emphasising high and fast hip movement. The only equipment I would wear for this drill is a pair of fins. I perform this by having my arms in a wide Y position and doing light fly kicks to keep my legs near the surface of the water. I then start a stroke from the Y position, focussing on getting a good catch with fast arm movement followed by a larger fly kick.

What’s your favourite food for swimming?

My favourite pre-race snack before a competition is a mini Soreen bar, they are delicious, provide lots of energy and you can get them in a variety of flavours.

How do you deal with nerves before a swimming event?

I almost always get nervous before a swimming competition, but I think the nerves are a good thing, they help you to swim at your best and they are only there because you care. So I definitely try to channel them in a positive way in order to use them as extra adrenaline instead of let them hinder my performance.

What’s your best advice for preparing for a swim event?

When preparing for a swim meet, my advice would be to work hard, be dedicated and disciplined in order to achieve your goals. But, most importantly, have fun and enjoy the experience.

Do you like to swim in open water?

Yes, I love to swim in open water whenever I get the opportunity to. My enjoyment for open water swimming began on my first trip home to the Western Isles after lockdown. A local company (Immerse Hebrides) were doing taster sessions for open water swimming, teaching the basics of wild swimming. I tried both loch and sea swimming but found the latter was more to my taste. I loved the blue waters with nothing but white sand beneath. Since then, I have tried to get into the sea as much as possible. I recently returned from a 10-day trip at home where I managed to have a dip at a different beach each day!

What do you like to do when you’re not swimming – what’s an ideal chill day for you?

An ideal chill day for me would include a long sleep in during the morning, meeting a friend for a coffee and a walk in the afternoon, then finishing the day with a lovely meal out in the evening trying new food.

‘Kara Hanlon: Dare to Dream’ will air on Wednesday 24 July on BBC ALBA and BBC iPlayer.

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Abi writes swimming news stories and features for the Outdoor Swimmer website and manages the social media channels. She loves to swim, run, hike and SUP close to her home in Herefordshire. While she’s a keen wild swimmer, Abi is new to the world of open water events and recently completed her first open water mile. She has previously written for The Guardian, BBC Countryfile Magazine, BBC History Magazine and Ernest Journal.