Griffis seeks 59-second 100 backstroke to reach state finals
Strawberry Crest senior Sophie Griffis posted best times in seven of eight races at the Area 3 meet and now targets a sub-60 second swim at Regionals.
By Yara Nasser ·
Sophie Griffis stands at the threshold of the state championship pool, where a split-second improvement will determine her season. The Strawberry Crest High School senior needs to dip her 100 yard backstroke time below 60 seconds to advance. She currently holds the district qualifier but faces a tighter field at Regionals.
Griffis has been competing in the pool since age 8. She trains for the high school team and the Blue Wave club team year-round. Her current season goal is specific: break the one-minute barrier in her signature backstroke event. That time would secure a lane at the state meet.
Her form peaked at the Spring 2026 Area 3 Championship meet in St. Petersburg. In that competition, she posted personal best times in seven of her eight races. Griffis noted that dropping even one second in a swim is a major achievement. She described that weekend as her greatest win, despite the lower level of competition compared to previous seasons.
The swimmer’s training regimen is rigorous. She swims six or seven days a week. Three days a week involve double sessions. Her morning practice runs from 5:15 a.m. to 6:45 a.m. Her afternoon practice runs from 4:00 p.m. to 6:30 p.m. Griffis believes that spending more time in the water than her competitors is the key to improvement.
Her favorite event is the 200 yard breaststroke, which she swims only in club meets. She prefers that distance because it avoids the extremes of sprint races and longer endurance events. At the high school level, however, her focus remains on the backstroke and other standard high school distances.
Griffis has already qualified for the district level meet. She now looks to Regionals for further improvement. Beyond the time goal, she aims to become a stronger leader in and out of the water. She plans to continue swimming after high school, either on a college team or with a club team at her university.
Her preparation for major meets includes quieting her mind. She seeks a quiet spot on the pool deck or listens to worship music to settle nerves. She has no other specific pre-race rituals. Griffis says she cannot imagine her life without the sport and intends to swim for as long as possible.
