Increase Distance Per Stroke in Butterfly

Improving your distance per stroke (DPS) in butterfly swimming requires a focus on strengthening your kick and pull while minimizing resistance or drag in the water. At the Race Club, we emphasize a series of drills to help swimmers avoid over-bending during the butterfly breath. This technique demands a strong up kick and a full extension of the neck to maintain the shoulders near the water surface. If you find butterfly challenging, try this progression of drills and let us know if it helps increase your distance per stroke!