Regan Smith Improves Butterfly With Dryland: GMM Presented by

Gold Medal Minute presented by

At this point during our COVID-19 shutdown, I’m looking forward to the Olympic Games whether they are in 2020 or 2021. For World champion and World record holder Regan Smith it does not matter. Her star is rising fast, and I don’t see the momentum slowing down.  Regan had a stellar showing at the Des Moines Pro Swim, dropping 58.1 and 2:06.1 in the 100m and 200m backstroke, and she swam personal best times in the 100m and 200m butterfly.


  • 100 FLY – 57.34
  • 200 FLY – 2:06.39

Most swim nerds know this, but Regan trains yards all year long. Unless she’s at the OTC, she does not train meters, and she has a tough dryland schedule she says has made the difference in the butterfly, helping her build upper body strength.


Whether the Olympic Games are in 2020 or 2021, Regan makes the U.S. Olympic Team in the 100 fly, dropping a 56.5, provided she swims it.  She makes the team in 200 fly, ripping a 2:05.1, provided she swims it. But who cares what I think…what do you think?

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This is a Gold Medal Media production presented by Host Gold Medal Mel Stewart is a 3-time Olympic medalist and the co-founder of, a Swimming News website.

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10 months ago

Her underwaters are on par w Dahlia already…will be nice to see her work toward extending those walls!

Reply to  Gold Medal Mel Stewart
10 months ago

Great point. With a now older cohort trying to qualify a second time, a third time, etc., any yearlong delays in Olympic selection and competition absolutely favor the young.

Reply to  Gold Medal Mel Stewart
10 months ago

Same topic, different question: if the OGs are pushed back a year, and Regan presumably gets a year of college next year, does that change her plan for going pro before the Olympics? Maybe a year of the college will be enough for her to say she’s loved it but it’s time to answer those phone calls.

Ol' Longhorn
10 months ago

Well, her fly’s going to be phenomenal now, since dryland’s about it.

Kathleen Baker’s Lats
10 months ago

If dryland has changed her fly already, I’m gonna say that after 5 years of college (one redshirt) she will graduate as a flyer and not a backstroker. It’s not all that uncommon. Lifting changes and athletes body. Anecdotally I’ve seen half a dozen college swimmers/teammates make the transition from back to fly once they started lifting. In the real world, the best example I can think of is Jack Conger. Went into college as a backstroker (yes he was fast at fly too) and came out with an American record in the 200 fly.

Ol' Longhorn
Reply to  Kathleen Baker’s Lats
10 months ago

Unfortunately with Conger, with his 1:55 LCM 200 back before entering college, he should’ve stuck with backstroke.

PK Doesn't Like His Long Name
Reply to  Ol' Longhorn
10 months ago

I wonder if we would even think about feeling this way if he had gone his 1:54 in 2016 instead of 2015.

About Gold Medal Mel Stewart

Gold Medal Mel Stewart

MEL STEWART Jr., aka Gold Medal Mel, won three Olympic medals at the 1992 Olympic Games. Mel's best event was the 200 butterfly. He is a former World, American, and NCAA Record holder in the 200 butterfly. As a writer/producer and sports columnist, Mel has contributed to Yahoo Sports, Universal Sports, …

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