With her first AFLW season under her belt, Sydney Swans rising star Sarah Grunden has returned to pre-season training with a renewed focus.

The 20-year-old impressed in her first season for the red and white and says she had used the off-season to prepare herself for her second pre-season.

"I think the first pre-season you're sort of just getting to know everything and everyone," Grunden said.

"But coming into my second pre-season, you sort of know who's who and what's what, so you sort of have that base of what is expected and then to push yourself to go better and stronger for the season to come.

"My focus was to get stronger, so I spent a lot of time in the gym in the off-season, especially with running as well, so definitely being fitter and stronger, but always looking to improve."

Grunden featured in ten games in her debut season, ranking equal first for goal assists for the Swans. 

She was recognised for her strong campaign by being named Sydney's Rising Star at the club's best and fairest.

"I was really happy with my season last year, I'm really glad that I got to get that experience from that season, and I think it was just a good learning curve of what to expect and what teams are like," Grunden said.

"I was really happy, I wasn't expecting it (the award) so it's always good to get reward for effort, so I think that's good to have.

"But obviously this year I'm looking to be better, so it's just a good thing to have on the back of the end, just to be proud of yourself, but also something else to work towards too."

With less than two months to go until Sydney kicks off its 2025 season, Gruden said the team was training at a higher level than ever before.

"It's definitely a change from last year, we've definitely had a bigger load during the weeks, but it'll be good once we reflect on our pre-season, just because our standards have been so much higher," Grunden said. 

"We're just having really good training sessions all together, just connecting well as a group and forming new connections, especially like we have about nine or ten new girls, so it's really good."

The Sydney Swans AFLW season gets underway against Richmond on Friday, August 15 at North Sydney Oval. 

Sydney AFLW memberships are available here.