Quote she believes in “If you don’t like the road you’re walking, start paving another one”
Anna Hopkin MBE is a British swimmer. She won gold as part of the British team at the 2020 Tokyo Olympics in mixed 4 × 100 meter medley relay, setting a new world record time.
She was born at Chorley, Lancashire, England. She attended Withnell Fold Primary School and St Michael’s C of E High School, and completed her A Levels at Runshaw College in 2014. She graduated from the University of Bath in 2018 with a degree in Sport and Exercise Science.
Hopkin competed for England in the women’s 4 × 100 meter freestyle relay at the 2018 Commonwealth Games, winning a bronze medal.
In May 2021, at the European Championships held in Budapest, Hopkin won gold medals in women’s 4 × 100 meter freestyle, women’s 4 × 100 meter medley, mixed 4 × 100 meter freestyle and mixed 4 × 100 meter medley relays.
Hopkin was named as a member of the British team to go to the postponed 2020 Olympics in Tokyo. This would be her first Olympics and she joined as part of what was considered a “high quality” swimming team. Hopkin swam the anchor freestyle leg in the Mixed 4 x 100 meter medley relay, and won gold in a new world record time of 3 minutes 37.58 seconds together with Adam Peaty, James Guy and Kathleen Dawson.
In 2023, she won the gold medal at the 2023 British Swimming Championships in the 50 meters freestyle. It was the third consecutive time that she had won the 50 meters event. After winning both the 50 meters freestyle and the 100 meters freestyle at the 2024 Aquatics GB Swimming Championships, Hopkin sealed her place at the 2024 Summer Olympics.
Hopkin was appointed Member of the Order of the British Empire (MBE) in the 2022 New Year Honours for services to swimming.
Women’s swimming Representing Great Britain
Olympic Games
Gold medal – first place 2020 Tokyo 4×100 m mixed medley
World Championships (LC)
Bronze medal – third place 2023 Fukuoka 4×100 m mixed freestyle
Bronze medal – third place 2024 Doha 4×100 m mixed medley
World Championships (SC)
Bronze medal – third place 2022 Melbourne 50 m freestyle
European Championships (LC)
Gold medal – first place 2020 Budapest 4×100 m freestyle
Gold medal – first place 2020 Budapest 4×100 m medley
Gold medal – first place 2020 Budapest 4×100 m mixed freestyle
Gold medal – first place 2020 Budapest 4×100 m mixed medley
Gold medal – first place 2022 Rome 4×100 m freestyle
Silver medal – second place 2022 Rome 4×100 m mixed freestyle
Bronze medal – third place 2020 Budapest 100 m freestyle
Bronze medal – third place 2022 Rome 4×100 m mixed medley
European Championships (SC)
Silver medal – second place 2019 Glasgow 4×50 m mixed freestyle
Representing England Commonwealth Games
Silver medal – second place 2022 Birmingham 4×100 m freestyle
Silver medal – second place 2022 Birmingham 4×100 m mixed freestyle
Bronze medal – third place 2018 Gold Coast 4×100 m freestyle
Bronze medal – third place 2022 Birmingham 4×100 m medley
Women Fitness President Ms. Namita Nayyar catches up with Anna Hopkin an exceptionally talented British swimmer, Olympic Gold medalist and World Record Holder; here she talks about her fitness routine, her diet, and her success story.
Namita Nayyar:
You were born in Chorley, Lancashire, England. You graduated from the University of Bath in 2018 with a degree in Sport and Exercise Science. You competed for England in the women’s 4 × 100 meter freestyle relay at the 2018 Commonwealth Games, winning a bronze medal. Later in the sport of swimming you propelled your career to the height where you have been at the top of the world as the leading British competitive swimmer and won Gold medal at 2020 Olympics in Tokyo. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?
Anna Hopkin:
I have always been incredibly sporty and competitive from a young age so hard work and striving to reach goals has always been part of my DNA, it just took me a while to really find my place within the sport. I swam when I was younger within the Lancashire squad and had a lot of potential and although I did have success nationally at a young age there were a lot of points where I really didn’t enjoy the sport. I put this down to the intensity of training required and sacrifices I had to make at a very young age when I still wanted to explore lots of other sports I enjoyed. I wasn’t ready to just commit to swimming at that point.
I actually left the competitive side of sport at 13 for almost 5 years and never thought I would race again, instead I took up all the sports I’d had to give up when I was younger plus others! I did running, trampolining, gymnastics, cheerleading and a little bit of swimming for fitness. It was actually when I started at Bath at 18 that I decided I wanted to be part of the sport again, mainly for fun and fitness and to be part of the relays. Little did I know I’d catch the swimming bug again and absolutely fall in love with the training, competing and desire to keep getting better. From that point on I was committed to continuing to train more, work harder, try new things in training and keep improving my times.
I gradually climbed up the rankings and my goals and dreams within the sport got bigger. Commonwealth Games 2018 was a turning point for me, competing in front of packed crowds, standing on the podium with teammates and feeling the satisfaction of those achievements drove me on to want even more from myself. I then went to America for 2 years to train, targeting the 2020 Olympics, willing to commit my life to the pursuit of that goal. I dedicated my training, mindset, nutrition and recovery to being the best it could be and came back to the UK in 2020 believing this was possible.
Despite the Olympics being postponed a year to 2021 I continued this dedication into my training at my new base in Loughborough and worked with my new coach Mel and my coach Neil in America to ensure I had the best chance of making the team in 2021. It was an absolute dream come true to make that team and only boosted my belief in myself going into the Olympic Games – never did I think an Olympic Gold Medal was on the cards though! The Olympic Games in Tokyo was one of the most seamless competitions I have experienced, every athlete dreams of a competition where every time they race they get better and better and everything flows, I feel so lucky to have experienced this in Tokyo. I broke the British record in the 100 freestyle, made an Olympic final individually and of course became Olympic champion and world record holder with the team in the 4×100 mixed medley relay.
The journey beyond 2021 was more challenging with the pressures and expectations of being Olympic champion weighing on my shoulders. It was harder to gain satisfaction from my achievements because how can you replicate standing on top of an Olympic podium? I was definitely very hard on myself and struggled to love the sport as I had done previously, people do talk about Olympic blues and I think I experienced this. I worked hard on myself and with a my sports psychologist and coach to bring back the spark I had lost and there are many moments I am very proud of to have come through times of doubt and uncertainty and continue to battle on and never give up.
Full Interview is Continued on Next Page
This interview is exclusive and taken by Namita Nayyar President of womenfitness.net and should not be reproduced, copied, or hosted in part or full anywhere without express permission.
All Written Content Copyright © 2025 Women Fitness
Namita Nayyar:
It is a dream for a swimmer to participate in the iconic Olympics. You took part in 2020 Olympics in Tokyo, you swam the anchor freestyle leg in the Mixed 4 x 100 meter medley relay, and won gold in a new world record time of 3 minutes 37.58 seconds together with Adam Peaty, James Guy and Kathleen Dawson. Tell us more about these landmark achievements of yours?
Anna Hopkin:
This is by far the most incredible moment of my career. The mixed medley relay was on the penultimate day of competition so I already had quite a few races under my belt so I knew I was on form and I could take confidence from this but nothing can quite prepare you for the feeling of going into an Olympic final as favorites to win knowing the entire country is watching. I was on the freestyle leg at the end of the relay so I could watch the race unfold and as it came to the butterfly (the stroke before me) we were starting to take the lead. I remember being incredibly shaky on the blocks watching James Guy swim towards the wall but I focused in, took a deep breath and ignored everything else going on around me, only thinking about nailing the takeover and doing what I do best.
My only job was to maintain the lead the others had created and I swam the best race of my life to make that happen. I remember being about 15m from the finish and daring to look slightly to either side and I couldn’t see anyone else and this gave me the final boost I needed, believing I was in front to hit the wall and see the board, 1st and a new world record. It’s hard to describe that feeling, I just remember wanting to celebrate with the rest of the team. And standing on top of the podium hearing the national anthem was a moment I will never forget.
Namita Nayyar:
In May 2021, at the European Championships held in Budapest, you won gold medals in women’s 4 × 100 meter freestyle, women’s 4 × 100 meter medley, mixed 4 × 100 meter freestyle and mixed 4 × 100 meter medley relays. How does such winning honor being bestowed upon you act as a catalyst in your metriotic rise as a world leading swimmer?
Anna Hopkin:
The European Championships 2021 were one of the best competitions I have competed in. This was our last racing opportunity pre Olympics and we weren’t expecting to be on top form as we were saving this for the Olympics 2 months later. However the entire team swam incredibly and the girls won every relay we competed in which was an incredible moment in time to be a part of. It is often the mens teams that dominate but it really felt like the females owned the show that competition and it gave us all a huge confidence boost going into the summer. I just loved being part of so many races and relays are always incredibly fun and they always bring the best out of me.
Namita Nayyar:
What exercises comprise your fitness regime or workout routine you may wish to share?
Anna Hopkin:
I obviously spend a lot of time in the pool and gym but one area that I would recommend to everyone is Pilates. I would do this once a week on a reformer and it is incredible for whole body control and core strength. If you don’t have access to a reformer, wall Pilates is great too. I would also do work on the TRX which again is great for core strength and body balance.
Namita Nayyar:
How do you train your abs? One secret to your toned body.
Anna Hopkin:
Again the Pilates is probably the most effective way to train your abs in lots of functional ways, so instead of only training abs like sit ups would you’re working your abs whilst also moving your limbs which makes it a lot more challenging. The TRX straps are similar and can be useful if you don’t have access to a reformer.
Namita Nayyar:
Do you take a special diet or have a strict menu that you follow to remain healthy and physically fit?
Anna Hopkin:
I don’t have a really strict diet but I definitely eat healthily, I just try to have a balance. My main priority is ensuring I get enough protein so I would have a protein shake between swim and gym in the morning, eggs for breakfast, tuna for lunch and chicken or fish for dinner. I do like to have something sweet in the evening but this would often be Greek yogurt, fruit and honey.
Namita Nayyar:
Five foods you absolutely love and five you keep to a minimum.
Anna Hopkin:
Love: eggs, salmon, sauces (hot sauces, mayo etc), Greek yogurt, chocolate.
Keep to minimum: pizza, crisps, fizzy drinks, chocolate, sugary cereal bars.
Namita Nayyar:
You have glowing skin and gorgeous hair. Share with us your hair care and skincare routine.
Anna Hopkin:
The main priority for me is moisturizing because swimming a lot makes your skin and hair incredibly dry. I will always wash my face in the morning then use toner and moisturizer, and again in the evening. Post swim I will always use a body moisturizer and face moisturizer and if I am washing my hair I’ll use shampoo and conditioner that add moisture as my hair gets quite dry and frizzy. At weekends when I’m not swimming I will always try to do a hair mask to add extra moisture and repair my hair from a week’s swimming.
Namita Nayyar:
Tell us about your swimming coach who has been a catalyst who helped you pave the way to rise in your career with discipline and a never stopping attitude. Elaborate about his/her influence on your professional life?
Anna Hopkin:
I would say in my latter career and ultimately getting me to Olympic Gold are two incredibly inspiring coaches. The first is my coach Neil who coached me in America. Although I competed at commonwealth games and was achieving well I wasn’t quite good enough for funding within the UK system. Neil gave me the opportunity to go to the US and be supported to study for masters and fully commit myself to swimming without the financial concerns. He saw so much potential in me and had so many different thoughts and ideas about how I could improve. We became a really strong team; I trusted his vision and felt I could also give my input to my training programme and what I needed. He made me believe in myself more than I ever had before.
When I had to leave America in 2020 the only person I wanted coaching me after Neil was Mel. She was very similar to Neil in that we were a team and she listened to me and we worked together to figure out what was best for me. She was very motivational, inspirational and boosted my confidence again. Confidence and belief has been the thing I struggle with most and therefore having both of these coaches who believed in me so much was exactly what I needed to accelerate my career.
Namita Nayyar:
Five athletic leisure brands you love to wear.
Anna Hopkin:
Abyl, Ellesse, adidas, nike and USA Pro.
Namita Nayyar:
Five travel destinations on your wish list.
Anna Hopkin:
Canada, see more of Italy, Prague, New York and Singapore.
Namita Nayyar:
Quote you live by.
Anna Hopkin:
“If you don’t like the road you’re walking, start paving another one” I like this because it’s very easy to feel stuck and unhappy with the life you’re living but everyone’s life is their own and we all can have control over how we live it.
Namita Nayyar:
Tell us about a day in the life of ‘Anna Hopkin’.
Anna Hopkin:
My day in the life as a swimmer would be: Alarm at 7:30, get ready and grab a coffee and head to the pool at 8. Pre pool from 8:15-8:45 (this is stretching, rolling and activation). We would then swim 8:45-10:45. Then I have a protein shake and head to the gym until 11:45. Then I head home and have eggs on toast. I might have a lie down or nap if I need to then have lunch at 2:30. This would be a tuna salad or sandwich and a coffee. Then I head to the pool at 3:15 and we have pre pool 3:30-4 then we swim 4-6. I will get home and have my tea and watch some tv before winding down and going to bed. I’ll often have a high protein snack like Greek yogurt before bed to aid recovery.
Namita Nayyar:
Year 2023 has been a memorable year in your career; you won the gold medal at the 2023 British Swimming Championships in the 50 meters freestyle. It was the third consecutive time that you had won the 50 meters event. Also winning both the 50 meters freestyle and the 100 meters freestyle at the 2024 Aquatics GB Swimming Championships. Elaborate on these spectacular achievements in your swimming career.
Anna Hopkin:
The British Championships will always be a special competition for me, it is an opportunity to race the best swimmers in Britain and there is always new talent coming through from younger swimmers so you can never be complacent. It is always an honors to be crowned British champion and do have accomplished this so many times is a big achievement for me.
It is also a fantastic event for swimmers of all ages because they’re able to race amongst Olympic champions and the like which will hopefully inspire the next generation of swimmers. 2024 British championships were particularly special as it was where I qualified for my second Olympics and we also had a record number of spectators in the crowd as well as people watching back home which is fantastic for the sport.
Namita Nayyar:
How were you able to overcome any physical or sports injury setbacks and what advice can you give to those in a similar situation.
Anna Hopkin:
I am lucky that I haven’t experienced any serious injuries however I have had a few shoulder niggles which have stopped my completing some sessions fully. My advice would be to be proactive about injury prevention and rehab. If you know you are predisposed to an injury due to the sport you do or a previous injury then prioritize rehabilitation exercises that will prevent re-injury. Don’t battle through pain thinking you’d look weak, look after your body and if you get pain that is suggesting an injury get it addressed straight away before carrying on because this could make it much worse in the long run.
Namita Nayyar:
What do you wish to say about the website Womenfitness.net and the message for its visitors?
Anna Hopkin:
The Women Fitness website is a fantastic source of information for whatever your fitness goals are. It’s a great community for all women and is full of empowering messages. There is loads of great articles on how to stick to your goals; great workouts to try; healthy recipes to use as well as inspiring interviews with different celebrities; beauty and fashion tips and ways to relax and reduce stress.
Namita Nayyar:
Advice and motivational words to the inspiring and budding swimmer girls, who all are your fans and shall like to know from you for their climb to the ladder of success in the field of swimming?
Anna Hopkin:
I would say dream big but also set yourself short term goals to keep you on track. Achieving small goals along the way keeps you moving forward towards your ultimate goal but it also helps to build your confidence each time you achieve one! Goals give you a focus and a reason for keeping that motivation alive to turn up for training every day! But also sport should be fun, enjoy what you do and always celebrate your successes no matter how small!
Namita Nayyar:
A message for your ardent Instagram admirers.
Anna Hopkin:
I am always grateful for the people that follow my journey and I have to say thank you for the continuous support and love that I receive. Of course I do sport to achieve my own personal goals but it is also really important to me that I can give back to the sport and inspire others.
Anna Hopkin Social Media Presence
Instagram: https://www.instagram.com/anna_hopkin/
This interview is exclusive and taken by Namita Nayyar President of womenfitness.net and should not be reproduced, copied, or hosted in part or full anywhere without express permission.
All Written Content Copyright © 2025 Women Fitness