What is a Good Average Distance Per Stroke?

In the world of swimming, more isn’t always better—especially when it comes to strokes. If you find yourself windmill-paddling across the pool just to keep up, you are likely fighting the water rather than moving through it.

The secret to swimming faster and longer is Distance Per Stroke (DPS). This metric measures exactly how far your body travels through the water with every single arm cycle.

What is the “Gold Standard” for DPS?

While “good” distance depends heavily on your height, wing span, and skill level, coaches generally look for these benchmarks in a standard 25-meter pool:

The Simple Math: To find your DPS, take the length of the pool (minus the distance you travel off the wall during your glide) and divide it by your stroke count.

$$DPS = \frac{\text{Pool Length} – \text{Glide Distance}}{\text{Stroke Count}}$$

Why Distance Per Stroke Matters

Swimming is a game of hydrodynamics. Every time you take a stroke, you create a moment of propulsion, but you also create drag. By increasing your DPS, you:

• Reduce Fatigue: Fewer strokes mean your heart and lungs don’t have to work as hard to maintain speed.
• Improve Body Position: Higher DPS usually indicates a “flatter” profile in the water, which minimizes resistance.
• Gain “Free” Speed: You are maximizing the glide phase of the stroke, allowing the momentum of your pull to carry you further.

3 Tips to Increase Your Distance

If your stroke count is high, don’t just try to pull harder. Try these technical fixes:

1. The “Front Quadrant” Reach: Ensure your hand enters the water and reaches forward as far as possible before starting the pull. Think of “reaching for the wall” rather than just slapping the surface.
2. Finish Your Stroke: Many swimmers pull their hands out of the water at their hip. To maximize DPS, push all the way past your thigh. That final “flick” provides a significant boost.
3. Tighten Your Core: A wiggly torso acts like a brake. Keeping a rigid, “pencil-like” core prevents your legs from sinking, which keeps your glide efficient.

The “Sweet Spot” Warning

Be careful not to “glide to a stop.” While a low stroke count is impressive, if you wait too long between strokes, your speed drops significantly. The goal is to find the rhythm where you maintain constant momentum with the fewest moves possible.