What Is DPS and How to Improve It in Freestyle

joaomesco4
Oct 27
3 min read

WHAT IS DPS?

DPS stands for Distance Per Stroke, a measure of how far you travel every time you take a stroke in the water. It’s one of the clearest indicators of efficiency in swimming — the more distance you cover per stroke, the more effectively you’re moving through the water.

Swimmers with great DPS look smooth and powerful — like they’re gliding instead of fighting resistance. That’s not luck or genetics; it’s the result of refined technique, body awareness, and control.

Why DPS Matters

A higher DPS means:

You’re using less energy per lap.
You’re moving through the water with less drag.
You’re maintaining rhythm and body alignment.
You can sustain faster speeds for longer periods.

Sprinters, distance swimmers, and triathletes alike can benefit from a better DPS. It’s not about swimming slower — it’s about swimming smarter.

How to Improve DPS in Freestyle

1. Perfect Your Body Position

Efficiency starts with body alignment. When your body is long and balanced on the surface, water resistance decreases and each stroke takes you farther.Focus on:

Keeping your head in a neutral position (eyes down, not forward).
Engaging your core to keep your hips near the surface.
Minimizing side-to-side sway.

💡 Think: “Slice through the water, don’t push it.”

2. Master the Catch and Pull

Your catch is where you anchor into the water. A poor catch wastes energy — a great one transfers power.

Key points:

Lead with a high elbow catch (fingertips down, elbow up).
Feel water pressure along your whole forearm, not just your hand.
Accelerate your hand from the catch to the hip.

Drills like sculling, single-arm freestyle, and doggy paddle can help you find that “feel” for the water.

3. Kick From the Core

Your kick doesn’t just propel you — it stabilizes your body line.Small, fast kicks from the hips (not knees) help maintain balance and rhythm without wasting energy.

Avoid wide or splashy kicks that increase drag and slow your momentum.

Cue: “Kick steady, not heavy.”

4. Streamlined Breathing

Every breath is a chance to lose momentum — or maintain it.To keep your DPS high while breathing:

Keep one goggle in the water.
Rotate your body with your breath (don’t lift your head).
Breathe quickly and return to streamline right away.

Consistent rhythm in breathing = consistent distance per stroke.

5. Train for Control, Not Chaos

Improving DPS takes patience. Many swimmers try to move faster by spinning their arms, but that usually reduces distance per stroke and increases fatigue.

Instead, focus on swimming at moderate speeds with fewer strokes per length. Once your stroke feels smooth and powerful, increase speed without losing length or rhythm.

Try this set:👉 8×25 freestyle, count strokes each lap — aim to hold or reduce your stroke count while keeping the same pace.

6. Develop Awareness

Record yourself underwater or have a coach watch your stroke count and tempo. Small technical corrections can dramatically change how efficiently you move.

Things to look for:

Are your hips dropping?
Are you crossing over the centerline with your hands?
Are your kicks offsetting your balance?

Awareness is the first step toward mastery.

The Takeaway

Improving DPS isn’t about swimming slower — it’s about learning to swim better. When your stroke is connected, your body is aligned, and your movement is intentional, you’ll cover more distance with less effort.

That’s how elite swimmers make fast look effortless. It’s not magic — it’s efficiency.

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Want to Learn How to Swim More Efficiently?

I offer private swim lessons designed for all levels — from beginners learning the fundamentals to Olympic-level athletes fine-tuning the smallest details in Oceanside, CA.

Every swimmer has a unique stroke, body type, and goal. That’s why every lesson is tailored individually — whether we’re rebuilding your freestyle from the ground up or optimizing your stroke for speed and efficiency.

📍 Book your session today emailing me at swimcoachjoao@gmail.com and start swimming faster, smoother, and smarter!