The challenge is finding a way to be 0.3 seconds faster in the 50-metre freestyle next month. Caitlin de Lange has set herself up for the 2024 South African National Aquatic Championships in Gqeberha.

The stakes are high. If the Tuks swimmer succeeds, she will qualify for the Paris 2024 Olympics in France. At the recent 13th African Games in Ghana, she swam 24.99s in the 50-metre freestyle. To qualify, she needs to swim 24.70s. 

De Lange considers it doable. The 50-metre freestyle is her favourite event but comes with unique challenges. 

"You must be fast on the 'block' and powerful underwater. You also have to strategize as to when you are going to breathe for the first time. I still sometimes get it wrong. Confidence will be crucial for me during the National Championships. With it, there is a realistic chance of achieving my goal. If I do, there is a realistic chance of achieving my goal."

De Lange made it clear that she would not allow herself to be obsessed with swimming at a specific time at nationals. 

"On the day it happens, it happens. If I fail, I will have to put my head in for another four years doing the long, hard hours to qualify for the 2028 Olympic Games."

Two years ago, when the Tuks swimmer competed at the World Short Course Championships (25 metres), she set an African record (24.33s). During the African Games, she won seven medals (five gold and two silver). De Lange won the 100-metre freestyle and the 50-metre backstroke. She was second in the 50-metre freestyle and 50-metre butterfly. She also won three gold medals in the relays. 

"Winning gold in the 50-metre backstroke was special. I nearly did not swim, as I was only the fourth fastest qualifier. My coach convinced me to compete. Right from the start, I gave it my all. I set an African Games record for swimming at 28.76s. I was shocked afterwards. All in all, I was happy with my performance. I swam personal best times in all my events without tapering down."

De Lange says she loves to push herself to her physical limits. For this reason, she chose swimming.

"Nothing is more rewarding after a training session or a race, knowing you have given it your all. It feels like I am growing as a person."

The Tuks swimmer prefers not to be boxed when thinking of any role models.

"I am very open-minded, and that is why there is no one I look up to. I try to learn and take the best from as many swimmers as possible. I believe that is what will help me to be better."