The butterfly stroke is known for its power, rhythm, and high energy demand. One of the key factors in mastering butterfly is Distance Per Stroke (DPS)—the ability to cover more distance with each stroke efficiently. A high DPS in butterfly means less energy wasted, better stroke efficiency, and improved endurance.
However, many swimmers struggle with short, choppy strokes and fatigue from overexertion. The solution? Focused DPS drills that emphasize streamlining, body positioning, and efficient propulsion.
In this guide, we’ll explore:
✔ Why DPS is crucial for butterfly efficiency
✔ Common mistakes that reduce DPS
✔ Best drills to maximize your butterfly stroke efficiency
✔ A structured DPS-focused butterfly workout
Why Distance Per Stroke (DPS) Matters in Butterfly
✔ Conserves Energy – Fewer strokes per lap reduce fatigue.
✔ Improves Stroke Efficiency – Helps maintain momentum with minimal resistance.
✔ Enhances Endurance – A smoother, more efficient stroke enables longer butterfly swims.
✔ Boosts Race Performance – Maximizing DPS helps maintain speed over longer distances.
🏊♂️ Did you know? The best butterfly swimmers take fewer strokes per lap but travel farther with each pull and kick, using their body’s natural undulation for propulsion.
Common Mistakes That Reduce DPS in Butterfly
❌ Overusing Arms Instead of the Whole Body
🔹 Problem: Relying only on arm strength rather than using core-driven undulation.
🔹 Fix: Engage the core and hips to generate power.
❌ Taking Too Many Short Strokes
🔹 Problem: A high stroke rate with minimal forward movement.
🔹 Fix: Focus on a long pull and streamlined glide between strokes.
❌ Gliding Too Much Without Propulsion
🔹 Problem: Holding the glide too long, losing speed before the next stroke.
🔹 Fix: Maintain a rhythmic stroke cycle without excessive pauses.
❌ Inefficient Dolphin Kick Timing
🔹 Problem: Weak or poorly timed kicks reduce forward propulsion.
🔹 Fix: Use a strong second kick during the arm recovery for extra momentum.
Best Distance Per Stroke (DPS) Drills for Efficient Butterfly
1. Butterfly Glide Drill
Purpose: Improves stroke length and teaches efficient glide positioning.
💡 How to Do It:
Push off in a streamlined position.
Perform one powerful butterfly stroke and hold the glide for 3–5 seconds.
Focus on staying long and high in the water before the next stroke.
🔥 Tip: Keep the body horizontal and streamlined to reduce drag.
2. 3-Kick, 1-Pull Drill
Purpose: Reinforces body-driven propulsion and efficient stroke timing.
💡 How to Do It:
Take three dolphin kicks, then one butterfly pull.
Glide forward before repeating the cycle.
Focus on extending each stroke to maximize distance traveled.
🔥 Tip: This drill builds stronger undulation and controlled stroke execution.
3. Single-Arm Butterfly Drill
Purpose: Develops stroke efficiency and proper arm movement.
💡 How to Do It:
Swim butterfly using only one arm, keeping the other arm at your side.
Alternate arms every 25 meters.
Focus on a long pull and proper extension to cover more distance.
🔥 Tip: Keep your kicks consistent to maintain momentum.
4. Underwater Dolphin Kick + Breakout Drill
Purpose: Maximizes streamlining and propulsion before the first stroke.
💡 How to Do It:
Start with a strong push-off, maintaining a tight streamline.
Perform 6–8 powerful dolphin kicks underwater.
Breakout smoothly into butterfly with one long pull and glide before the second stroke.
🔥 Tip: Avoid surfacing too soon—stay streamlined for maximum distance.
5. Descending Stroke Count Drill
Purpose: Helps swimmers take fewer, more effective strokes per lap.
💡 How to Do It:
Swim a 50m butterfly, counting strokes per lap.
On the next 50m, take fewer strokes by improving glide and stroke efficiency.
🔥 Tip: Engage your core and hips for extra propulsion instead of rushing strokes.
6. Resistance Band Butterfly Drill
Purpose: Strengthens stroke power and efficiency by adding resistance.
💡 How to Do It:
Attach a resistance band to the pool’s edge and swim against it using butterfly.
Focus on strong, extended strokes and efficient body movement.
🔥 Tip: This drill enhances strength, stroke control, and endurance.
Sample DPS-Focused Butterfly Workout
🏊♂️ Warm-Up (10 Min)
✔ 200m freestyle (smooth strokes)
✔ 100m butterfly drill (single-arm focus)
✔ 4 x 25m dolphin kick underwater
🔥 DPS Drill Set (15 Min)
✔ 4 x 50m 3-Kick, 1-Pull Drill (rest 20 sec)
✔ 3 x 50m Butterfly Glide Drill (rest 20 sec)
✔ 4 x 25m Descending Stroke Count Drill (rest 15 sec)
🔥 Main Set (20 Min)
✔ 5 x 100m butterfly, aiming for longer, powerful strokes (rest 30 sec)
✔ 4 x 50m butterfly with fast underwaters & strong breakouts (rest 20 sec)
🏊♂️ Cool-Down (10 Min)
✔ 200m backstroke/easy freestyle
✔ 100m kickboard butterfly kicks
💡 Goal: Focus on longer, more efficient strokes throughout the workout.
Final Takeaways: How to Improve DPS in Butterfly
✅ Maximize Stroke Length – Cover more distance per stroke by focusing on efficient pull and glide.
✅ Engage Core & Hips – Use body-driven undulation instead of relying only on arms.
✅ Use Fewer, More Powerful Strokes – Efficiency beats speed in butterfly endurance.
✅ Improve Dolphin Kick Timing – The second kick should drive your hands forward.
✅ Train Underwater Phase – A strong push-off + dolphin kicks increase momentum.
By incorporating these DPS-focused drills and workouts into your training, you’ll develop a more efficient, powerful butterfly stroke that allows you to swim faster with less energy wasted. Start practicing today and take your butterfly to the next level! 🏊♂️🔥
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