Veteran Indian swimmer Sajan Prakash says a renewed focus on rest and recovery has become the foundation of his return to competition after a severe burnout, as he targets podium finishes at the Commonwealth Games in Glasgow and the Asian Games in Aichi-Nagoya later this year.
The 32-year-old has qualified for both multi-sport events by breaching the Swimming Federation of India’s qualification mark in the men’s 200m butterfly. Prakash recently arrived in Glasgow after completing training camps in Edinburgh and Sierra Nevada, Spain, and is now looking to translate his preparation into results at two of the biggest meets on the calendar.
Speaking in a virtual interaction organised by the Sports Authority of India (SAI), Prakash described how stepping away from the sport after the Paris Olympics helped him better understand what his body needed to return to peak condition.
Rest, recovery and a reset after burnout
Prakash said the break was a turning point in recognising that recovery is not separate from training, but a key part of it—especially for athletes who spend years pushing through pain and fatigue.
“Recovery and rest are part of training. It’s not always pushing hard,” Prakash said, explaining that the time away made him realise his body had been in “a big shock” and needed rest to recover. He added that as athletes age and evolve, rest becomes “a crucial part of recovery,” and that this understanding has helped him return to competitive swimming.
With Glasgow and Aichi-Nagoya in view, Prakash framed his motivation in terms of “unfinished business,” saying he has long wanted to stand on the podium at the Commonwealth Games and Asian Games. While he emphasised giving his best effort regardless of outcome, he also made clear that a medal remains the goal.
“I always wanted to be on the podium of the Commonwealth and Asian Games, and I just want to give my best effort irrespective of what the result is,” he said, adding that doing so would help him fulfil his dreams.
Prakash also spoke about how his approach has changed over time. After more than two decades in the pool, he said age has required a shift in how he manages workload compared to his early 20s, when recovery and adaptation came more easily.
“I’ve swam for almost 26 plus years now. I’m 32 years old and at every stage of life, I think we experience different things, adapt to the newer challenges and adjust to the modules,” he said, noting that what worked 10 years ago is not necessarily the right approach now.
He explained that much of the endurance and aerobic foundation has already been built over the years, and that the current phase is about identifying what is necessary, understanding weaknesses, and being more specific to his primary event.
Looking ahead to the Commonwealth Games, Prakash highlighted how fine the margins can be at that level, saying it could come down to fractions of a second in the race for a podium finish. That reality, he said, demands attention to “minute changes” and constant adaptation as an athlete.
Another key element of his comeback has been a new coaching partnership with former teammate Sandeep Sejwal, an Asian Games medallist who is now guiding Prakash. Prakash said Sejwal’s experience in Indian sport helps him provide practical advice shaped by years in the system.
“He understands the challenges faced locally and then he has better advice to give because he has been in the sport for long,” Prakash said, adding that their work together is built around the specific programmes he is following.
Prakash also said he is now on a different training programme focused only on the men’s 200m butterfly, describing it as more technical and tailored to a single event.
One step at a time, with two major targets ahead
When asked about what comes after the Commonwealth Games and Asian Games, Prakash did not commit to any long-term decision, saying he wants to take things one step at a time and evaluate after the two major events.
He reiterated that he has come through a difficult period of fatigue and burnout and feels in a better position now in terms of health and performance. For the moment, he said, his focus is on being present and pushing for the podium.
“I don’t want to comment on that right now because I want to take one step at a time and see how this Commonwealth and the Asian Games goes and decide after all of this,” he said. “But whenever we give a final push, we give our best effort. That’s what I’m aiming for now.”
The Commonwealth Games in Glasgow begin on Thursday, with Prakash set to race in the event that secured his qualification—men’s 200m butterfly—before turning attention to the Asian Games in September in Aichi-Nagoya, Japan.
