At 21, I have already stood on the podium at the World Championships, tasted Olympic gold and even broken a world record. And yet, as I prepare for the 15th National Games on Sunday, I feel a curious mix of nostalgia, excitement and responsibility. Returning to the National Games, where I once competed as a 17-year-old, is like coming home — a home that has grown larger, louder and more ambitious.

The National Games of China, now the largest in history, are in a league of their own. Compared with international competitions or the National Swimming Championships, the atmosphere here is unique. International meets feel like precision instruments: every stroke, every turn is measured against world standards. National Championships are highly focused, too. But the National Games have a flavor that goes beyond pure competition — they carry a sense of national pride and communal participation.

The energy is contagious. Athletes aren't just racing for medals; we are racing in front of thousands of spectators who feel invested in the outcome, who cheer not just for champions, but for the sport itself. And in that energy, I sense the potential to inspire a new wave of swimming enthusiasts across the country — a ripple effect that could make pools and beaches hum with activity long after the Games have ended.

This year, I am competing in multiple freestyle events at the National Games. Each race demands different muscles, strategy and mental focus. My goal isn't just to win, but to use the intense environment of the National Games to push my personal bests. There is no one single rival; I want to challenge all the athletes around me, and more importantly, I want to challenge myself. The pursuit of surpassing my personal best from yesterday has been my goal since childhood.

The past four years have been transformative. Competing internationally, I've learned the gravity of representing one's country, the meticulousness required at the highest level and the patience needed to maintain peak performance across seasons. Returning to the National Games, I feel a new calmness: a quiet confidence to embrace every race, every start and every finish line with poise.

Training for these Games has been both exhilarating and grueling. The biggest challenge, I must admit, is recovery. High-intensity training takes a toll on the body, and the key is managing it wisely. With diligent training, scientific training plans, careful nutrition and disciplined rehabilitation, I've been able to push my limits while keeping injuries at bay. The physical demands are matched by the mental ones — maintaining focus, balancing ambition with patience, and continuously evaluating my progress. Every day in the pool, every lap, is a dialogue with my own potential.

I take my training seriously, but like many 21-year-olds, I also enjoy life's simple pleasures. That includes spending time with my cats. When I am with them, I feel completely relaxed, and a childlike side emerges in me — the side that loves small discoveries and unstructured play.

Swimming has been my life since I was four. In many ways, it has shaped who I am. While I share common traits with other young men — energy, curiosity, a desire to explore — swimming has taught me focus, resilience and self-discipline. My advice to young swimmers is simple: embrace your love for the water, savor the joy of every stroke, and persist even when progress feels slow. Every effort contributes to your growth, even if the results aren't immediate.

Reflecting on life at 21, some people compare this age to 6:30 in the morning — fresh, early and full of potential. For me, this analogy fits. Winning medals and setting records have instilled in me a sense of measured optimism, a reminder that the journey is as important as the destination. Approaching life and sport with the vitality of 6:30 am, I aim to embrace each training session and competition with energy, confidence and gratitude.

Every major event is a stepping stone rather than a final summit. Post-competition, I rest, reflect and evaluate. I analyze what worked, what didn't, and how I can improve for the next challenge. The key is to focus on phased goals, to let the passion for swimming and the pursuit of dreams sustain the momentum.

As I prepare for the 15th National Games, I carry with me the lessons of the past few years, the camaraderie of fellow athletes, and the excitement of competing in front of a home audience. The Games are not just a competition; they are a celebration of sport, of persistence and of the human spirit. I am eager to contribute my energy and skill to that celebration, and to inspire others — both young swimmers and the wider public — to engage in the sport and to challenge themselves in whatever they do.

The pool is a place where dedication meets joy, where discipline and play coexist, and where the pursuit of excellence is inseparable from the thrill of movement. In any pool, I will compete with courage and passion, embrace each challenge and find satisfaction in the process itself. When I dive into the water this week, I won't be racing against competitors or the clock — I will be racing against myself, striving to meet yesterday's achievements with today's effort and tomorrow's promise.

The 15th National Games remind us that sport, at its heart, is universal. The excitement, the sweat, the triumphs and the setbacks are all experiences that resonate beyond national borders. For anyone watching from afar, perhaps this is an invitation: to see the passion and discipline of Chinese youth, to understand the joy of sport, and to recognize the universal drive to grow, challenge oneself and find happiness in the process.

The water waits. The starting block is ready. And I, like so many athletes before me, am eager to take that leap — not just into the pool, but into the next stage of growth, achievement and discovery. This National Games is another chapter, another morning, another opportunity to swim through life with vigor, joy, and purpose.

Pan Zhanle is an Olympic gold medalist, having won the men's 100m freestyle and men's 4X100m medley relay gold at the 2024 Paris Olympics. He also set a world record in the men's 100m freestyle. This is an excerpt of his interview with China Daily's Li Huixian.

The views don't necessarily represent those of China Daily.

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