Distance Per Stroke: The Foundation of Efficient Swimming
If you’ve been coming to our Swim Squads for any length of time, or reading many of our swim posts, you know how much I love working on (and talking about) distance per stroke.
Why though? Why is this something I am really keen for swimmers, for you, to develop? And what actually is it?
Distance per stroke is a measure of how propulsive your strokes are, and how little drag you produce.
Distance per stroke (DPS) is the measure of how far a swimmer travels with each stroke. We usually measure this by counting the number of strokes we take for a length. Fewer strokes (a higher DPS) means the swimmer is moving further through the water with each stroke.
Why Do We Focus On Distance Per Stroke?
Efficiency
Swimming is all about overcoming drag. A good DPS means you’re moving further with less effort, rather than burning energy on unnecessary extra strokes.
Speed Potential
Swim speed is essentially a combination of stroke rate (how fast you move your arms) and distance per stroke. Improving DPS gives you more speed options – either by holding form at higher stroke rates or by going the same speed with less effort.
Technique Feedback
DPS reflects the quality of your stroke. Drops in DPS often signal issues like loss of body position, poor catch mechanics, or fatigue.
Endurance Advantage
Over long distances (like triathlon swims), holding form and swimming efficiently reduces energy cost, leaving more in the tank for bike and run.
Consistency and Rhythm
A focus on DPS encourages smoother, more connected strokes, which helps establish rhythm and reduces wasted movement.
Actionable Takeaways: How To Improve Your DPS
Next time you’re in the pool, focus on these points to get more distance per stroke:
Count Your Strokes
Pick a 25m or 50m length and count how many strokes it takes. Fewer strokes = better DPS. Track it over time to see improvements.
Check Your Body Position
Keep a straight, streamlined position in the water. Hips up, head neutral. Reducing drag is the first step to moving further with each stroke.
Focus on the Catch and Pull
Engage your forearm and hand fully in the water. A strong, efficient pull increases propulsion without adding extra strokes.
Lengthen Your Stroke … But Don’t Overreach
Aim for smooth, connected strokes. Overreaching can disrupt rhythm and slow you down.
Combine with Stroke Rate Awareness
Try to swim with fewer strokes but the same speed, then gradually experiment with slightly faster stroke rates while maintaining form.
And Remember …
A good distance per stroke isn’t about gliding or chasing low numbers – it’s about moving efficiently, holding form, and making every stroke count. The better your DPS, the more speed and endurance you unlock with less effort.
Pingback: Stroke Counting: A Key Tool To Improve Your Swim - Triathlon Swim Squad
Pingback: Stroke Rate: Finding Your Tempo - Triathlon Swim Squad