The Trickiness about DPS & Stroke Rate

These two factors come up again and again for elite swimmers with the reason being – the best swimmers in the world MAINTAIN a GOOD Distance Per Stroke (DPS) with a FAST Stroke Rate, but how exactly do you teach that? Learning the fundamentals of how to keep the stroke LONG, while going FAST is something you can train – so let’s dive into how you do that!

What is DPS & Stroke Rate?

An old blog post of mine titled: The Fine Line Between DPS and Stroke Rate really breaks down the definitions of DPS and Stroke Rate, along with the relationship they have to each other. If you’re not certain how these factors play a role in swimming, give that post a read. For today’s blog, we want to focus on how swimmers would train with these two factors to find their best (and fastest) stroke.

The general goal with swimming is to move water backwards – so swimmers can progress forward. Remember Newton’s Law: Equal and Opposite Reaction?! The goal is to move AS MUCH water as you can – at the FASTEST speed. This is a very diluted definition of all of what swimming is in a resistance-based medium.

So if you combine the amount of water you move to someone’s Distance Per Stroke in swimming and how fast they move that water as their Stroke Rate – BOOM – that’s the money maker. For the most part, swimmers will NOT struggle to speed up their strokes, but they will struggle to keep the length of their strokes at a faster speed.

A Common Misconception About DPS

Before we go any further, there’s something important swimmers need to understand. One of the biggest misconceptions in swimming is that fewer strokes automatically means faster swimming.

That’s not necessarily true.

As swimmers increase their speed, Stroke Count will often increase slightly as well. For example, a swimmer may take 12 strokes per length during aerobic swimming but 14 or 15 strokes during a 50 Freestyle. That doesn’t automatically mean their technique is breaking down.

In many cases, a slightly higher Stroke Count is simply the result of a faster Stroke Rate.

The goal isn’t to keep the exact same Stroke Count at all speeds. The goal is to maintain as much Distance Per Stroke as possible while increasing Stroke Rate. If Stroke Count increases dramatically, that’s usually a sign that propulsion is being lost somewhere in the stroke.

This is why elite swimmers don’t choose between DPS and Stroke Rate—they learn how to maximize both.

Distance Per Stroke & Freestyle

If we use Freestyle as an example, one of the biggest mistakes swimmers make when they speed up is SHORTEN their pull. This is bad for a multitude of reasons, but the main one being – if you miss out on length at the end of your pull, you miss a lot of time in your propulsive phase.

A swimmer’s Freestyle Pull is like drawing the bottom half of a circle. One entire stroke cycle, including the Pull and Recovery is one full circle. If you don’t see swimmers finishing their stroke past their hips, they are missing some key time to keep moving forward from that specific stroke. You always want a swimmer to utilize the entirety of the pull itself – that is from a straight arm extension after the fingertips enter into the water – to – a tricep extension with the hands pushed past the hips.

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The beginning and end of the Freestyle Pull are directly connected because a swimmer’s arms should always be at opposite points in that circle. So another way to think about it is if you don’t have an extension at the end of your pull – you won’t have it at the beginning. This will greatly reduce the width of your circle and in reality – lower your DPS and overall swimming efficiency.

This is one of the reasons coaches spend so much time teaching swimmers to finish their strokes and maintain strong catch mechanics. A swimmer can increase their Stroke Rate all day long, but if they lose propulsion because they’re cutting the pull short or failing to establish an effective catch, their speed gains will be limited. The goal is always to maintain quality throughout the entire stroke cycle before increasing tempo.

The Hidden Connection Between EVF and DPS

Many swimmers think they lose DPS because they stop finishing their pull.

In reality, the problem often starts much earlier.

When swimmers rush their Stroke Rate, they frequently lose their Early Vertical Forearm (EVF) position. Without a strong catch, they never establish a solid hold on the water. This reduces propulsion before the pull even begins.

That’s why the fastest swimmers in the world don’t simply spin their arms faster—they maintain a strong catch while increasing tempo. If your catch falls apart, your Distance Per Stroke will almost always suffer shortly afterward.

Video Example: FR Pull: Straight Arm (15&16)

Why Elite Swimmers Have Different Stroke Rates

One of the biggest misconceptions in swimming is that every swimmer should chase the exact same Stroke Count or Distance Per Stroke.

Take a look at elite swimmers. Some athletes naturally hold a longer stroke and rely heavily on DPS. Others generate incredible speed through a much faster swimming Stroke Rate. Neither approach is automatically better.

The goal is to find YOUR balance between Stroke Rate and Distance Per Stroke.

A swimmer with exceptional strength may be able to maintain a long stroke at race pace. Another swimmer may generate more speed through turnover while maintaining strong mechanics. The key is understanding when your Stroke Rate is helping you go faster—and when it’s simply creating extra splash without additional propulsion.

How Do I Train This?

One of the main ways you can train keeping a good DPS and Stroke Rate is to have your swimmers keep an eye on their regular Stroke Count per lap. Each swimmer will have an average Stroke Count per lap based on their stroke swimming. This average number will change based on their speed level.

Once a swimmer becomes aware that their Stroke Count is X – they can use that number to check-in during hard efforts to see what their count is then. For example, I swim with 12 strokes per lap in a 25-yard Freestyle. This is a good count for me, but also not a forced stroke. As I continue to ramp up my speed, I may add 1-2 more strokes to that number – so I max out at 14 strokes per lap but anything more than that is just me spinning in the water or being lazy with my underwaters.

Training Stroke Rate with a Tempo Trainer

One of my favorite tools for developing Stroke Rate awareness is a Tempo Trainer.

A Tempo Trainer allows swimmers to gradually increase turnover without sacrificing technique. Instead of guessing how fast your arms are moving, the device gives you immediate feedback every stroke.

Try swimming a set of 25’s or 50’s while slowly increasing tempo settings while tracking Stroke Count. The goal is to find the point where speed increases without your Distance Per Stroke completely falling apart.

For coaches, this can be one of the fastest ways to teach swimmers how to balance Stroke Rate, swimming efficiency, and race speed.

My Favorite DPS & Stroke Rate Drill

Try this simple set:

8 x 50 Freestyle

25 Easy – Count Strokes

25 Fast – Match Stroke Count

The goal is simple. Hold the same Stroke Count while gradually increasing speed.

If Stroke Count starts climbing dramatically, focus on improving your catch, kick, streamline, and turns rather than simply moving your arms faster.

This drill teaches swimmers how to maintain Distance Per Stroke under pressure and helps them discover the relationship between Stroke Count swimming and race performance.

You can also play some games with your swimmers, where you have them attempt a small set like 4×50’s. The first one they count their strokes and in each repeated 50, they try to keep the same count but go faster. This type of set will encourage swimmers to continue with the length of their stroke, but maximize their kick, turns, and finish.

Finding Your Ideal DPS & Stroke Rate

The truth is there isn’t one perfect Stroke Count or Stroke Rate for every swimmer. Elite swimmers all have slightly different mechanics, strengths, and racing styles.

That’s why the goal isn’t to copy someone else’s numbers—it’s to discover what works best for YOU.

If you’re unsure where to start, our Customized Swim Workouts for Swimmers can help identify your strengths, improve your swimming efficiency, and develop training sets tailored to your individual stroke and race goals.

Conclusion

Combining a good Stroke Rate and DPS will help you swim efficiently. There is a lot of talk in the swimming world on how to be the most efficient and working with these two factors really is the key.

The best swimmers in the world aren’t choosing between Distance Per Stroke and Stroke Rate—they’re mastering BOTH.

Your goal shouldn’t be the longest stroke possible or the fastest turnover possible. Your goal should be finding the balance that allows you to move the most water with the least wasted effort.

I tell my swimmers all the time, it’s not who works the hardest anymore who wins – it’s who works the smartest. So next time you hit the pool, you better start counting your strokes.

And if you’re not sure whether your Stroke Rate or DPS is holding you back, check out our Video Analysis Packages. Sometimes a trained eye can quickly identify exactly where you’re losing efficiency and help you build a faster, more effective stroke.

Happy Training!

Until Next Time,

Abbie Fish