There is a common misconception that longer strokes are only for distance swimmers. The truth is, the longer your strokes are, the less numbers of strokes you need to take to get to the wall, regardless of whether it is a sprint or long distance event. Accomplishing this feat, however, takes time and practice but is well worth the effort. 

Distance per Stroke
The top Olympic and world-level swimmers have become proficient at taking fewer strokes per length while racing than the swimmers they beat to the wall. Learning this technique first starts with counting your strokes while swimming easy, medium, moderate and all out sprints. Understanding what your stroke count is for each effort level is imperative so that you can start decreasing your number of strokes per length. 

Lengthening Freestyle 
The first step in lengthening your freestyle is to reach more out in front. After your hand enters the water, extend your stroke by driving your entire shoulder and hip forward to further the extension. Then, catch the water while keeping your elbow high and pressing your fingertips down. Finish your pull by pushing the water backwards. Push your arm all the way to your hip for a longer pull before you release it into the air for the recovery phase of the stroke. 

Lengthening Backstroke
Improving your rotation is the key to lengthening your backstroke. When your hand enters the water pinky first, rotate your body (shoulders, chest and hips) to a 45 degree angle while keeping your head neutral and completely still. Next, start your pull at a 90 degree angle with your elbow down and hand up to obtain an Early Vertical Forearm catch. In this phase of the backstroke catch (similar to freestyle), the goal is to grab the most water as early as possible. Complete the pull by pushing the water backward and finishing with the hand by the hips. 

Lengthening Breaststroke
Focusing on minimizing resistance in breaststroke will help you lengthen the stroke. The first way to do this is to maintain high hips during the kick and finish with the heels together and toes pointed. Keep your kick narrow and fast, so that the knees are no wider than the hips. During the breaststroke catch and pull, keep your elbows high while sweeping out and around. Avoid sweeping your arms too wide so as to prevent too much resistance. While gliding, hold a straight bodyline on the surface of the water with your head down in perfect streamline. 

Lengthening Butterfly
In order to lengthen your butterfly stroke, it is imperative that you finish the pull with your hands past the hips before beginning the recovery stage. Many newer competitive swimmers tend to pull the arms out of the water at the waist instead of past the hips, which is considered short-stroking. In addition, make sure to fully extend the arms out to the side without bending the elbows during the recovery. To decrease resistance, the hips need to remain on top of the water as the hands enter with thumbs angled down and pinkies angled up. Ensure that the head is down as the hands enter the water. 

Once you have mastered all of these techniques as well as worked on decreasing your stroke count for each length of the pool at various speeds, not only will your strokes become more efficient and longer, but you will notice an improvement in your times.