Regan Smith is a force to be reckoned with in the world of competitive swimming. We find out how she balances the pressures of being at the top of her game with her life outside the pool and her top tips for aspiring athletes.
In and out of the pool
Regan’s main strengths extend beyond the pool. One of attributes she’s most proud of is her ability to separate personal life from professional life, making sure that any challenges she faces don’t impact her performance. “I hold myself to a very high standard in practice and give 100% every day. Excuses are not an option for me, and I value practice intensity and extreme focus”. She considers herself a positive realist, always maintaining an optimistic outlook while recognizing real limitations and obstacles.
Inspired by her older sister Brenna, who joined her middle school swim team, Regan begged her parents to let her join a competitive club. They eventually agreed, leading Regan to start her competitive swimming journey.
Regan’s training tips for aspiring swimmers
- Find your friend group: Surround yourself with a supportive group, “If you don’t want to go to practice, go for them. And you’ll never regret going.”
- Start slow: Building your skills takes time, “Listen to your body and mind, push when needed, and take breaks when necessary”.
- Build a relationship with your coach: A respectful and trusting relationship with your coach is crucial, “Invest in them so they will invest in you.”
- Understand success isn’t linear: “Setbacks are normal. Don’t let them derail you from your goals”.
- Set specific goals: Focus on execution goals rather than time-based ones. For example, aim to do a specific number of dolphin kicks off every wall in practice, which will naturally lead to faster times.
Breaking away from rituals
Many athletes rely on pre-race rituals to feel grounded and attract good luck, but Regan’s approach is different, “I used to have superstitions about having a pre-race routine and I would convince myself that if I didn’t stick to my routine, I would swim badly”. To overcome this, she worked hard to avoid any set routine. Now, she embraces spontaneity, allowing her pre-race routine to vary each time. “I want my pre-race routine to look different each time I race so I can prove to myself that I can swim well no matter what the circumstances are. I roll with the punches.”
While she might not stick to any set rituals, Regan is a master of manifestation. In 2024, she claimed the 100 back World Record at the US Olympic Trials. Before competing, she stuck a Post-It note to her fridge that had her goal time for the World Record written on it, so she would see it every single day. It ended up being the EXACT same time that she swam at the Trials: 57.13.
Growing up, Regan looked up to Missy Franklin. “I idolised everything about her. I loved the joy and positivity that she radiated and I wanted to be just like her.” The biggest influences in her career, however, are her parents. They have made countless sacrifices to support her, and their unwavering support is a constant source of motivation.
Overcoming mental challenges
Like all athletes, Regan faces off days and mental challenges. On those days, she shifts her focus from speed to technique. “I always work hard to calm myself down and say, ‘if today isn’t your fastest day, make it your most technically perfect day.’” She also sees a sports psychologist to develop coping mechanisms for dealing with pressure.
The swim that stands out most for Regan is her 200 back world record at the 2019 World Championships. “No one saw it coming, least of all me. The race was executed perfectly, it didn’t hurt, and I still remember my emotions and the moments after hitting the wall like it was yesterday.”
With the next big competition coming up, Regan’s support system is solid. Her journey is characterized by unwavering dedication, family support, and a relentless pursuit of self-improvement. Her mental strength and commitment along with her balance in and out of the pool ensures she can always keep her head in the game.
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