The two-time Olympian believes just one second could separate him from a historic Commonwealth Games medal as he prepares for what is likely to be the final chapter of his competitive career.
Sajan Prakash’s Last Big Target
Indian swimming star Sajan Prakash has made his ambitions crystal clear. The 32-year-old butterfly specialist is entering what he expects to be his final season with one dream still alive—winning a medal at the 2026 Commonwealth Games in Glasgow.
After representing India at two Olympic Games and rewriting several national records, Sajan says there is one unfinished goal that continues to motivate him.
“I have one last season left in me,” he said, adding that he wants to give everything he has before stepping away from elite competition.
Chasing a One-Second Improvement
Sajan’s career-best timing in the men’s 200m butterfly is 1:56.38, set in 2021. His mission is to reduce that time by roughly one second and consistently swim in the 1:55-second range, which he believes is capable of producing a Commonwealth Games medal.
Reflecting on the challenge, Sajan admitted that the target is difficult but achievable.
“I need to get one second better,” he said, explaining that at the highest level, a single second can completely change the outcome of a race.
His confidence comes from history. At the 2022 Commonwealth Games in Birmingham, the medal-winning times were:
Gold: Lewis Clareburt (New Zealand) – 1:55.60
Silver: Chad le Clos (South Africa) – 1:55.89
Bronze: James Guy (England) – 1:56.77
With his personal best already close to those timings, Sajan believes he has every reason to keep chasing the podium.
Signs of Progress
Recently, Sajan clocked 1:57.09 to win silver at the Singapore National Age Group Swimming Championships. While still short of his personal best, the performance reassured him that he is moving in the right direction.
He believes improving race execution, refining his underwater phase and maintaining speed over the closing metres could make the crucial difference.
Training Smarter Than Ever
Preparing for his final campaign, Sajan has changed his approach significantly.
His preparations have included:
High-altitude training in Sierra Nevada, Spain.
Speed-focused sessions before returning to competition.
Detailed underwater video analysis to improve stroke efficiency.
Greater emphasis on recovery, nutrition, sleep and strength training.
Instead of simply increasing training volume, Sajan says experience has taught him the value of balance.
He explained that recovery has become just as important as training, especially at this stage of his career.
Overcoming Burnout
The road back has not been easy.
Following the Paris Olympics, Sajan stepped away from competition after struggling with physical and mental fatigue. He admitted that burnout forced him to reassess his career and temporarily disconnect from swimming.
He also dealt with shoulder and neck issues before gradually rebuilding his fitness.
Looking back, Sajan acknowledged that the break helped him return with a clearer mindset and renewed hunger to compete again.
Confidence Under New Guidance
Now training under former Indian swimmer and Asian Games medallist Sandeep Sejwal, Sajan feels his preparation is more personalised than ever.
He praised the structured training programme and believes the focus on quality rather than quantity has helped him regain confidence ahead of the biggest competitions of 2026.
Eyes on Glasgow
Sajan has already secured qualification for both the 2026 Commonwealth Games and the 2026 Asian Games in Aichi-Nagoya in his signature 200m butterfly event.
Despite all the achievements in his career, he says a Commonwealth Games medal would mean something special.
He admitted that ending his career with a podium finish would be “the perfect ending” after years of representing India on the international stage.
A Legacy Still Being Written
Sajan Prakash has already created history by becoming the first Indian swimmer to achieve the Olympic ‘A’ qualification standard and by competing at two Olympic Games.
Now, his focus is remarkably simple.
One final season.
One final dream.
And perhaps, just one second that could transform an already remarkable career into an unforgettable one.
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