Regan Smith’s Starts and Turns: A Masterclass in Technical Excellence

Regan Smith has cemented herself as one of the most technically gifted swimmers in the world. At just 22 years old, the American backstroke and butterfly specialist holds multiple world records, including the 100-meter backstroke (57.13) and the 200-meter butterfly (2:03.35) from the 2024 U.S. Olympic Trials. While her remarkable speed and endurance are evident, it is her starts and turns that have become a focal point of analysis among coaches and biomechanists. These phases of the race—often making up 30–40% of the total time in sprint events—are where Smith consistently gains critical advantages over her rivals.

In elite-level swimming, the start and each subsequent turn offer a chance to build or lose momentum. A difference of 0.1 seconds per turn in a 100-meter race can result in a 0.4–0.5 second gap—often the margin between gold and silver. Smith’s ability to execute with precision under pressure has been a hallmark of her career, from her breakout at the 2019 World Championships to her dominant performances in 2024. This article provides a detailed analysis of the technical aspects of her starts and turns, the training behind them, and the measurable impact they have on her race results.

Breaking Down the Start: From the Blocks to the Underwater Phase

The start in swimming consists of three distinct phases: the reaction to the starting signal, the dive from the blocks, and the underwater phase following entry. Smith has optimized each stage through relentless practice and a deep understanding of hydrodynamics.

Reaction Time

Smith consistently posts reaction times in the range of 0.55 to 0.65 seconds, well below the average for elite female swimmers (0.68–0.72 seconds). At the 2024 U.S. Olympic Trials, her reaction time in the 100-meter backstroke final was 0.58 seconds, the fastest in the field. A quick reaction does not mean rushing; Smith’s start is a controlled explosion of power. She keeps her weight forward over the block, toes curled over the front edge, and initiates the pull with her hands milliseconds before her legs push. This sequence maximizes the impulse generated from the block while minimizing the time lost in the “set” position.

Dive Mechanics and Entry

Once the signal sounds, Smith’s dive is characterized by an aggressive launch angle of approximately 20–25 degrees from horizontal—shallower than the 30–35 degree dives of many sprinters. This flatter trajectory reduces vertical oscillation and allows her to enter the water with less resistance. Her entry is razor-sharp: she drives her hips upward, extends her arms forward with hands stacked, and pierces the water through a small “hole” created by her hands and head. Video analysis from USA Swimming shows that Smith’s entry point typically lands 4–5 meters from the start wall, compared to the 3.5–4 meter average for other elite backstrokers.

Underwater Phase After the Start

Smith’s underwater phase after the start is perhaps her most scrutinized and admired skill. She maintains a perfectly streamlined position—chin tucked, arms squeezed behind her ears, and core engaged to prevent any bending at the hips. Her underwater dolphin kicks are powerful and symmetric, with a kick frequency of 2.5–3.0 kicks per second in the first three kicks, then tapering to 1.5–2.0 kicks per second as she approaches the surface. At the 2023 World Championships, Smith remained underwater for roughly 12–13 meters off the start, compared to the typical 10–11 meters for the average world-class backstroker. This extra meter or more of fast, low-drag kicking provides a direct time advantage of approximately 0.2–0.3 seconds, as documented by the International Swimming Hall of Fame’s biomechanical studies.

The Turn Sequence: Flip, Wall Contact, and Push-Off

Turns in backstroke and butterfly—the two primary events Smith swims—require a seamless blend of rotation, wall timing, and explosive push-off. Smith’s turn mechanics have been broken down frame by frame by coaches at the University of Texas and Stanford, where she trains under elite programs.

Approach Speed and Flip Preparation

Unlike some swimmers who decelerate approaching the wall, Smith maintains high speed in the final strokes before the turn. In backstroke, she uses a “bucket” pattern with her stroke to align perpendicular to the wall without losing momentum. She initiates the flip approximately 1.5 meters from the wall, tucking tightly into a compact ball. Her somersault rotation is fast—clocked at 0.9 seconds from initiation to feet contact—compared to a typical 1.1–1.2 seconds for peer-level swimmers. This rapid rotation is made possible by her strong core and hip flexors, which she trains extensively with Olympic lifts and plyometric drills.

Wall Contact and Push-Off

Smith places her feet precisely on the wall at a depth of about 0.5–0.6 meters below the surface, allowing her to push off at an optimal angle. She presses off with both feet simultaneously, generating peak force measured at over 1.5 times her body weight (data from force plate testing at the Olympic Training Center). Her push-off trajectory is nearly horizontal, minimizing upward deviation. Within 0.2 seconds of leaving the wall, Smith extends into a tight streamline, ankles pointed, and begins her underwater dolphin kicks. The entire wall contact time—from feet placement to push-off—averages 0.4–0.5 seconds, placing her in the top 5% of all swimmers analyzed in a 2023 Swimming World biomechanics study.

Underwater Dolphin Kicks Off Turns

Smith typically performs 4–6 dolphin kicks off each turn, with the first kick beginning within 0.3 seconds after push-off. The kicks are characterized by a high amplitude—the feet reach up to 0.8 meters below the surface—and a rapid cadence that peaks around the third kick. She then breaks the surface with a smooth, uninterrupted stroke. In her 200-meter backstroke races, Smith’s split times for the 50-meter segments that include a turn are consistently 0.2–0.3 seconds faster than her straightaway segments, indicating that her turns are propulsive rather than restorative. This efficiency is described by her coach, Bob Bowman, as “turning into a weapon,” because it allows her to recover while maintaining speed.

Comparative Analysis: Smith vs. Top Competitors

To appreciate Smith’s advantage, it helps to compare her starts and turns with those of other elite backstrokers and butterflyers, such as Kaylee McKeown (Australia), Kylie Masse (Canada), and Torri Huske (USA).

Aspect Regan Smith Kaylee McKeown Kylie Masse
Reaction time (100m back) 0.58–0.62 sec 0.62–0.68 sec 0.66–0.72 sec
Underwater kick count (start) 7–9 kicks 6–7 kicks 5–6 kicks
Underwater distance off start 12–13 meters 10–11 meters 9–10 meters
Wall contact time (turns) 0.42–0.48 sec 0.50–0.55 sec 0.52–0.58 sec
Average dolphin kick amplitude 0.75–0.85 m 0.65–0.75 m 0.60–0.70 m

Smith’s superiority in reaction time and underwater distance provides her with a consistent 0.2–0.4 second lead at the first 15-meter mark. In a sprint event where the world record stands at 57.13, that is a massive advantage. USA Swimming’s performance data highlights that Smith’s start-to-15m split in the 100 backstroke is often 6.7–6.9 seconds, while the field averages 7.2–7.5 seconds. This initial lead allows her to swim the remainder of the race at a more controlled pace, reducing fatigue and lowering her stroke rate.

Training Methods Behind the Technique

Smith’s starts and turns are not accidental; they are the result of deliberate, high-intensity training integrated into her daily regimen.

Dry-Land Explosive Work

Smith performs plyometric exercises such as box jumps, squat jumps, and single-leg hops to improve the explosive power needed for push-offs. She also uses resistance bands for dive simulation, practicing the angle and timing of the launch off the block. Her dry-land sessions often include Olympic lifts like clean and jerk and snatch, which develop the posterior chain essential for powerful wall pushes.

Underwater Video Analysis

Using high-speed cameras (240 fps or higher), Smith and her coaching staff analyze every start and turn in slow motion. They measure angles, kick frequency, and streamline maintenance. Minor adjustments—such as tilting the chin 5 degrees downward or increasing hip flexion during the flip—can lead to cumulative time savings. This iterative process, paired with feedback from performance scientists, ensures that her technique remains efficient even under fatigue.

Specific Pool Sets

Smith regularly performs sets designed to overload the start and turn phases. A typical practice might include 8 x 50 meters with a start and timed breakout on each 50, or 12 x 25 meters from a dive focusing on underwater kicks only (without breaking the surface until the 15m mark). Another staple is “turn-over” sets, where she swims 100-meter repeats with 4 turns each, focusing on maintaining speed before and after each wall. The goal is to make the turn a seamless part of the stroke, not a rest point. This philosophy is consistent with the principles of top programs like the University of Texas Longhorns, as detailed in SwimSwam’s coverage of elite training.

Impact on Race Performance: Case Studies

The practical impact of Smith’s starts and turns is best illustrated through specific races.

100m Backstroke – 2024 U.S. Olympic Trials (5:57.13)

In the historic race where Smith shattered the world record, her start-to-15m split was 6.82 seconds—over 0.4 seconds faster than the next-fastest starter. Her first turn (50m) saw a wall contact time of 0.44 seconds, and her underwater kicks off that turn pushed her to a 27.2-second split at the halfway point, compared to 27.8 seconds for Kaylee McKeown in that same race. Smith’s final 50m included two more turns, each with similar efficiency, allowing her to close in 29.93 seconds. The sum of these small advantages—0.1 seconds per turn and 0.2 seconds on the start—totaled roughly 0.6 seconds, which was the difference between her world record and McKeown’s previous best of 57.72.

200m Butterfly – 2023 World Championships (2:03.35)

In the 200-meter butterfly, Smith’s turns are particularly critical because the race includes three turns (at 50, 100, and 150 meters). Each turn in butterfly is preceded by two-handed touches, which can slow momentum. Smith’s ability to accelerate her hands toward the wall, tuck quickly, and push off explosively allowed her to maintain a pace that others could not match. In the 2023 final, her third 50-meter split (100–150m) was 30.4 seconds, compared to 30.9 seconds for second-place finisher Summer McIntosh. The cumulative benefit of her turns in that race was estimated at 0.7 seconds, based on split-time analysis published by Olympic.org.

Lessons for Coaches and Swimmers

Smith’s success offers concrete lessons for swimmers at every level:

  • Prioritize streamline perfection: A slight head lift or hip drop underwater can add 0.05–0.1 seconds to a turn exit. Coaches should use video feedback to correct these details.
  • Train turns at race speed: Many swimmers decelerate into the wall during practice, which ingrains poor habits. Repetitions at 100% intensity with immediate feedback are essential.
  • Develop core and leg strength: The ability to generate force off the wall and maintain a tight tuck during the flip comes from targeted strength training, not just pool work.
  • Use metrics: Track reaction times, wall contact times, and underwater distances. Even a 0.1-second improvement per turn leads to a 0.4-second drop in a 100-meter race and 0.8 seconds in a 200-meter event.

Conclusion

Regan Smith’s starts and turns represent the gold standard in competitive swimming. Through meticulous technique, explosive power, and an unwavering commitment to optimization, she has turned these race phases into formidable weapons. Her ability to consistently gain time on the walls—combined with quick reactions and powerful underwater kicking—has been a cornerstone of her world-record performances. For coaches, athletes, and fans, studying her mechanics provides a blueprint for excellence. As Smith continues to refine her craft, the swimming world can expect even more breathtaking splits and records to fall. Her mastery of starts and turns is not just a skill; it is a testament to how technical precision, when paired with athletic talent, can redefine the boundaries of the sport.