Why Drills Are the Non‑Negotiable Foundation of Elite Swimming Performance

Regan Smith, the world‑record‑holding backstroker and Olympic medalist, didn’t achieve elite status by accident. Behind every flawlessly executed turn and explosive start lies a meticulously designed training regimen built on targeted drills. Raw talent plays a role, but Smith credits her success to deliberate practice that sharpens technique, builds explosive power, and fortifies mental resilience. In this guide, we break down the specific drills she relies on, explain the biomechanics behind each one, and show you how to adapt these methods—whether you’re a club swimmer or a masters athlete aiming for a personal best.

Training drills isolate specific components of a stroke, allowing swimmers to practice perfect movement patterns without the cognitive load of full‑speed swimming. For Smith, drills serve three critical purposes:

  • Technique refinement – Small adjustments in body position, arm entry, and kick timing can shave tenths of a second off a race. Drills lock in those corrections until they become automatic, freeing the swimmer to focus on speed and pacing.
  • Injury prevention – Repeated practice reinforces proper alignment, reducing strain on shoulders, hips, and lower back. Smith has publicly emphasized that staying healthy is as important as getting faster; drills are her insurance policy against overuse injuries.
  • Mental focus – Drills demand intense concentration on a single task. This trains the brain to stay locked in during the monotony of distance sets and the pressure of competition. Smith’s ability to execute under stress stems directly from this disciplined practice.

Below are the core drills Smith uses, along with the science and coaching rationale that make them effective for swimmers of all levels. Each section includes practical cues you can apply in your next workout.

The Core Drills in Regan Smith’s Training Arsenal

1. The Catch‑Up Drill (Freestyle and Backstroke)

What it is: In the catch‑up drill, a swimmer fully extends one arm forward while the other arm remains at the side or in a streamlined position. The pulling arm completes its stroke and then “catches up” to the extended arm at the front before the next stroke begins. Smith often performs this drill with a slow, deliberate tempo, focusing on a high elbow catch and a long, streamlined glide. She typically uses a snorkel to maintain head position and avoid breathing disruptions.

Why it works: This drill forces the swimmer to eliminate any crossover or early‑hand‑entry flaws. By pausing at the front, the body learns to rotate fully from the hips—not just the shoulders. Research published in the Journal of Strength and Conditioning Research shows that the catch‑up drill can increase stroke length and reduce stroke rate variability, both indicators of improved efficiency (source: Effects of the Catch‑Up Drill on Swimming Kinematics). Additionally, the pause allows swimmers to feel the “sweet spot” of the catch, where the forearm is vertical and the hand is pitched downward. This position maximizes propulsive surface area and sets the stage for a powerful pull.

Regan’s variation: Smith adds a “finger‑drag” element during recovery—dragging her fingertips across the water surface to maintain a relaxed, high‑elbow recovery. This reinforces a wide, efficient arm path that reduces frontal drag. She also cues herself to “lead with the elbow” on the recovery, which prevents the hand from cutting inward and causing early fatigue.

2. Kickboard Drills with a Twist: Vertical Kicking and “Kick‑Set” Pyramids

What it is: While most swimmers use a kickboard for simple straight‑arm kicking, Smith’s approach is more dynamic. She often performs vertical kicking at the wall (no board) with hands out of the water, then switches to a kickboard for longer sets with a focus on core engagement and head position. A common set in her workouts: kick 4 x 100 meters at a moderate pace with the board, followed by 4 x 25 meters of all‑out vertical kicking. She also incorporates “kick pyramids”: 100 – 200 – 300 – 200 – 100 meters, with the distance dictating the intensity.

Why it works: The vertical kick builds explosive leg power without the body being able to “cheat” by leaning on the board. It also strengthens the core’s role in transferring leg drive into forward propulsion. A 2021 study in Sports Biomechanics found that vertical kicking performance correlates strongly with sprint swim speed, especially in backstroke and freestyle (source: Relationship Between Vertical Kicking and Sprint Swimming Performance). When performed with a board, the kick set teaches swimmers to maintain a flat body line and engage the glutes, reducing drag created by sinking hips.

Regan’s cue: “Kick from the hip, not the knee.” She emphasizes a fast, narrow flutter kick with minimal knee bend. When using the board, she presses her chest down to keep the water line at her eyebrows, preventing the hips from sinking. This position also opens the shoulders, reducing stress on the rotator cuff.

3. Sprint Intervals with Active Recovery: The “Re‑Speed” Set

What it is: Smith’s sprint intervals are not just “swim fast, then rest.” She performs high‑intensity repeats of 25 to 75 meters at near‑race pace, followed by short active recovery—easy swimming with strong body rotation, not just floating. A typical set: 8 x 50 meters on a tight interval, with the first 25 meters at 90% effort and the second 25 meters at “easy but long” tempo, emphasizing reach and rotation. For longer sets, she may do 6 x 75 meters: 25 sprint, 25 active recovery, 25 underwater kick off the wall.

Why it works: Active recovery keeps the heart rate elevated and clears lactate more effectively than passive rest, according to a meta‑analysis in Sports Medicine (source: Active Recovery vs. Passive Recovery in High‑Intensity Swimming). By alternating sprint and recovery within each repeat, Smith stimulates both anaerobic power and aerobic endurance simultaneously—key for a 200‑meter backstroker who must maintain speed through the final lap. The active recovery also maintains neural patterning: because the swimmer keeps rotating and using correct body position, the transition back to sprinting is seamless. This approach trains the body to recover while still moving efficiently, which is exactly what happens during a race’s middle 50 meters.

4. Underwater Dolphin Kick Sets

What it is: Regan Smith is famous for her underwater dolphin kicks. She performs sets where she pushes off the wall and does a designated number of kicks (usually 5–10) before breaking the surface. The distance per kick is measured, and she aims to increase it over the season. Drills include “10‑kick off each wall” during a 200‑meter set, plus dedicated “vertical eddy” kicking with a snorkel—kicking in a vertical position while using a snorkel, creating small circular eddies in the water to maintain body position. She also does “underwater max effort” repeats: 15 meters of all‑out dolphin kick at the start of each 50, with the goal of reaching the 15‑meter mark as fast as possible while staying fully submerged.

Why it works: Research from the International Journal of Sports Physiology and Performance shows that underwater kicking can account for up to 30% of race speed in backstroke and butterfly events (source: Underwater Dolphin Kicking: Kinematics and Performance Relationships). The drill teaches swimmers to generate propulsion from both legs while maintaining a tight, streamlined body line. Key points include: keeping the head tucked between the arms, initiating the kick from the core (not the knees), and accelerating through the ankles. Smith’s coach has noted that her “off‑the‑wall” speed is a major competitive advantage; she consistently gains half a second per turn over her competitors.

Why These Drills Create a Synergistic Training Effect

Regan Smith does not train in isolation—she layers these drills to create a compounding effect. For example:

  • Catch‑up drill + kickboard sets – Swimming catch‑up drill with a board forces the arms to wait while the legs work, building coordination between pull and kick timing. The pause at the front aligns the body into a full streamline, which carries over into the vertical kick position.
  • Sprint intervals + dolphin kick drills – Short, fast repeats teach the body to transition seamlessly from underwater kicks to surface swimming without a drop in pace. The active recovery immediately following a sprint helps the swimmer practice that “reset” of body rotation and breathing rhythm.
  • Vertical kicking + active recovery – The vertical kick builds the same leg strength used in sprint intervals, and the active recovery reinforces the body roll that makes the catch‑up drill effective. Smith often follows a vertical kicking set with a set of 50‑meter catch‑up drill to lock in the alignment gains.

This interconnected approach means that time spent on one drill directly improves performance in another, creating a training loop that accelerates skill acquisition. Swimmers who commit to this layered method often see improvements in stroke index (distance per stroke) within six to eight weeks.

Additional Drills from Regan Smith’s Playbook

Beyond the four core drills, Smith incorporates several others into her weekly rotation. Each targets a specific weakness or race phase, and they are rotated to prevent adaptation burnout.

5. “Fist Drill” for Freestyle and Backstroke

What it is: Swimming with clenched fists for 25–50 meters, then opening the fists for the same distance. The goal is to “feel” the forearm as the primary pulling surface. Swimmers often experience a dramatic change in pressure awareness—the water “disappears” from the hand, forcing the forearm to engage earlier in the pull. Smith uses this as a warm‑up before main sets, alternating 50 meters fist drill with 50 meters full‑hand swimming.

Why it works: Without the hand to “grab” water, the swimmer is forced to use the entire forearm and elbow pitch for propulsion. This drill improves the early‑vertical‑forearm (EVF) position, a technique that reduces shoulder strain and increases power output per stroke. A study in the Journal of Sports Sciences confirmed that swimmers who practiced fist drill for four weeks increased their stroke length by 4% and reduced perceived exertion at sub‑maximal paces (source: Effect of Fist Drill on Freestyle Kinematics). The drill also improves proprioception—the swimmer learns to “read” the water’s pressure changes, which enhances feel and timing.

6. “Negative Split” Kick Sets

What it is: A 200‑meter kick where the second 100 meters must be faster than the first, even though both are swum with a kickboard. Smith often aims for a 2–3 second drop between halves. She also varies the distance: 100 neg split, 200 neg split, 300 neg split. The kickboard is held with arms extended, but she keeps the head down and kicks with a narrow, fast flutter.

Why it works: This teaches pacing and leg endurance. Many swimmers fade in the final 50 meters because leg strength drops off first. The negative split kick trains the legs to sustain high output when fatigued—directly transferable to a 200‑meter race. The cognitive component is also important: the swimmer must consciously hold back on the first half, resisting the urge to blast off, then find a gear shift at the midpoint. This mirrors the pacing strategy for a 200‑meter event, where the second 100 should be faster than the first to execute a proper race plan.

How to Build a Training Session Around Regan Smith’s Drills

If you are a coach or swimmer looking to integrate these methods, here is a sample workout structure based on Smith’s reported training logs, simplified for intermediate ability. Adjust distances and intervals based on your current fitness level; the focus should be on quality of execution, not volume.

  1. Warm‑up (600 meters): 200 easy swim (choose stroke), 200 fist drill (alternate 25 freestyle / 25 backstroke), 200 kick with board at moderate pace (focus on hip‑driven kick and head‑down position).
  2. Drill set (400 meters): 4 x 100 on 2:00 rest: 25 catch‑up drill (freestyle with finger drag) + 25 vertical kick (no board, hands out, 15 seconds work / 10 seconds rest, repeat for the 25) + 50 easy swim focusing on body roll and EVF.
  3. Main set — Sprint intervals (1200 meters): 8 x 75 on 2:00: 25 meters at 95% effort (race pace stroke), 25 meters active recovery (slow tempo, strong core rotation, long reach), 25 meters underwater dolphin kick off the wall + smooth transition to breakout. Rest 45 seconds between repeats. After every 4 repeats, include a 100‑meter easy swim.
  4. Kick pyramid (800 meters): 200 kick with board (moderate), 200 negative split kick (aim for 2–3 second drop), 200 vertical kick (15 seconds work / 10 seconds rest x 8, no board), 200 easy kick warm‑down (board, relaxed kick).
  5. Cool‑down (300 meters): 300 very easy swimming, focusing on relaxed breathing, long strokes, and spinal alignment. Add a few stretch‑cord exercises for the shoulders post‑pool.

Total distance: 3300 meters (approximately 90 minutes). For advanced swimmers, increase the main set to 10 x 75 or add a fourth round of the drill set. Beginners should drop the vertical kick volume and increase rest intervals.

Common Mistakes and How to Avoid Them

  • Rushing the catch‑up drill – Many swimmers try to move too fast, defeating the purpose. The drill should feel slow and exaggerated. If you’re not breathing every third stroke to maintain balance, you’re probably rushing. Smith’s rule: “If it feels fast, you’re not doing it right.” Use a snorkel to remove the breathing variable and focus entirely on the pause and arm path.
  • Kicking only from the knees – During vertical kicking, focus on keeping the knees nearly straight. If you see a lot of knee bend, you’re using the quads instead of the glutes and hip flexors, which reduces power and increases fatigue. Imagine kicking from your hips, with your legs acting like a single unit. A good cue: point your toes and tighten your core to link the kick to the torso.
  • Neglecting the breakout in sprint intervals – Smith does not stop her underwater kicks at the 15‑meter mark; she carries momentum through the breakout and into the first stroke. Many swimmers slow down right as they surface, losing the advantage gained from the kick. Practice transitioning from dolphin kick to first stroke by “planing” the body onto the surface—keep the head down and the hips high, then initiate the first pull with a strong catch.
  • Overdoing vertical kicking volume – Because vertical kicking is intense, it can lead to quadriceps cramping if started too aggressively. Begin with 10‑second maximum efforts and build to 20 seconds. Always pair vertical kicking with core strengthening off‑deck (planks, bird dogs) to support the lumbar spine.

Conclusion: Turning Elite Drills into Your Competitive Advantage

Regan Smith’s training drills are not a set of secret moves—they are evidence‑based practices that address fundamental aspects of swimming biomechanics. The catch‑up drill sharpens stroke coordination; kickboard and vertical kicking build leg power and body alignment; sprint intervals with active recovery improve speed endurance; underwater dolphin kick sets turn marginal gains into race‑deciding advantages. By incorporating even two of these drills consistently, you can correct common technique flaws, reduce injury risk, and improve your overall feel for the water. The additional drills—fist drill and negative split kick—add layers of refinement that accelerate progress.

The key is consistency and patience. Smith spent years refining these movements before they translated into world‑record times. Start with one drill per session, film your progress, and make small adjustments each week. Over time, the combination of purposeful practice and smart programming will produce results—whether you are aiming for a personal best in the 200‑meter backstroke or simply want to swim with more efficiency and less pain. The water doesn’t care about your ambitions; it responds only to technique and effort. These drills are your blueprint for making every stroke count.