3 Tips to Increase Your Distance Per Stroke in Freestyle

📊Here are three tips to help you train your DPS (distance per stroke) in swimming freestyle:

💥1. Focus on body position and streamline: Maintaining a streamlined body position is crucial for reducing drag in the water and maximizing your DPS. Keep your body long and straight, with your head aligned with your spine. Extend your arms fully in front of you and kick from your hips, rather than bending at the knees. This will help you glide through the water more efficiently.

💡2. Improve your catch and pull: The catch is the initial phase of the arm movement, where your hand enters the water and starts to engage the water for propulsion. Work on catching the water early by reaching forward and extending your arm fully. Once your hand enters the water, engage your core and initiate a strong pull, using your forearm and hand to push the water back. This will generate more power and help increase your DPS.

‼️3. Incorporate strength and technique drills: To improve your DPS, include specific drills in your training regimen. Examples include fingertip drag drill, where you swim with your fingertips skimming the water's surface, forcing you to focus on a high elbow catch. Another drill is the underwater recovery drill, where you swim with one arm extended underwater during the recovery phase, promoting a longer stroke and increased DPS on the other arm. These drills will help you develop better technique and reinforce efficient movement patterns.

‼️Remember, practicing these tips consistently and seeking feedback from a swim coach or experienced swimmer can greatly enhance your freestyle technique and DPS.