Team England swimmer Ben Proud was still just 19 years old when he burst onto the international scene at the Commonwealth Games in Glasgow four years ago, winning gold medals in the 50m freestyle and 50m butterfly in addition to a bronze as part of the 4x100m freestyle team.

Now aged 23, Proud will travel to the Gold Coast next month looking to defend those Commonwealth titles, having established himself as the man to beat in the meantime.

Since Glasgow, Proud has won gold medals at the World and European Championships - as well as a fourth-placed finish for Team GB at the 2016 Rio Olympics - but this will be his first time going into an event as the defending champion.

Sports Mole caught up with the London-born swimmer to discuss how his preparation is going, the difference between going into an event as the champion and his personal hopes for the Games in Australia.

How you feeling ahead of the Games?

"I'm feeling good. Obviously training's going well at the moment, so at this point in the cycle it's just getting those last-minute details done and making sure no injuries come up.

"I feel on track, obviously I have to wait until the Games to see how the preparation has been and if it's going to pay off."

Are you pretty confident that will be the case?

"Confident definitely, but you never know what the competition's going to be like, so there's no going into the Games with a pre-concieved position.

"I'm more excited about being able to go into the finals and use it to practise my racing skills for future competitions, with the World Championships and the Olympics coming up soon as well. But I do feel good and I'm just looking forward to racing."

Have you set yourself a medal target or any personal goals to achieve?

"No targets. Obviously I would like to retain both my titles. With the Commonwealth Games coming back to Birmingham in four years, being a home Games, I'd like to do the best I can in this one to be able to come into the 2022 Games as a target, in a way. I never really set medal targets, it's more just hitting my times and doing the races as best I can."

How important will this competition be in preparation for next year's World Championships and the Olympics in 2020?

"Well this will be my first time having to retain a major title. With winning the 50m fly last year, in 2019 I'm going to have to go to the World Champs with the whole world and racing to retain my title in that. It will definitely be a good stepping stone, but at the same time it is still a very important competition so I want to do my best."

Do you feel different going into these Games as a defending champion?

"Slightly, because I've been there and done it, defending gives me more confidence. Four years ago I was very blurry in my mind, I didn't really realise what I was doing.

"Now I've been through World Championships and Olympics, I've been through ups and downs and I've learned a lot through experience. So I can go in a bit more relaxed, I understand what I have to do and try to hit my process."

The Commonwealths were where it all began for you in terms of major success on the international stage - do they hold a special place in your heart because of that?

"Definitely, and it's quite nice that it's going to go full circle as well. The Commonwealth Games, it would be a whole Olympic cycle we've been through and during that I've been to pretty much every major Games and learned some pretty important stuff. It's going to be a good time I think."

What would make 2018 a successful year for you?

"Obviously if my race goes to plan at the Commonwealth Games then it should bring about some good medals. I don't want to say it because I'm not one to speak about it.

"I don't want to look back at the end of the year and think that I made mistakes or have any regrets. I want to look back and feel 'I did my year as I wanted to, I feel good and I'm ready to move on'."

How has your approach for these Commonwealths changed from four years ago? Your role must have changed in the team as well...

"When I was in Glasgow I was very much new to the team and still very much trying to learn my ropes, whereas now I feel more important and I've been around a lot longer than some of the guys who have just joined the team now. So there's a definite role to play in helping the young guys learn the ropes and settle in.

"It's a very good opportunity for them to transition from a junior to the senior stage - the Commonwealth Games is the perfect opportunity for that, so a lot of the guys who have just joined the team this year will probably be looking to join the Great Britain team at the World Champs the following year. It'll be a big learning curve for a lot of people and hopefully I can pass on some knowledge."

How different is it competing under the banner of Team England rather than Team GB?

"I have no specific preference. Obviously it's special racing for England because it only comes round once every four years, so when the opportunity comes I do want to make the most of it and I do enjoy it. But no preference. England's home for me so it's nice wearing an English flag."

It must add some extra spice to any friendly rivalries you have with your usual GB teammates?

"I guess it's what we experience at trials every year, but it's quite funny how it happens, how everyone splits off into different countries. But nothing really changes - the Commonwealth Games are definitely the friendly Games. Even between South Africa, Australia, Canada - there's no intense rivalry, everyone's there for a reason and everyone appreciates each other."