Follows currently lives and trains in Dunedin under Lars Humer.[3][4] Previous to training in Dunedin with the Neptune Swim Club, Follows also trained at Mt Eden Swimming,[5] North Shore Swimming Club[6] and the University of Hawai'i.[7]
At the 2024 New Zealand Olympic Trials, Follows won the 200 metres backstroke breaking the New Zealand record (set by Gareth Kean in 2012), with a time of 1:57.13 and qualified for the Olympics.[11]