Key Takeaways
- SWOLF = Number of Strokes + Time in Seconds per lap
- Lower SWOLF scores indicate better swimming efficiency
- Elite swimmers typically score 30-35 for a 25m pool
- Focus on reducing strokes OR time to improve your score
- Track SWOLF over time to measure your swimming progress
What Is SWOLF Score?
SWOLF (a combination of "swim" and "golf") is a metric used to measure swimming efficiency. Like golf, where a lower score is better, a lower SWOLF score indicates more efficient swimming. The score is calculated by adding the number of strokes you take to complete a pool length plus the time (in seconds) it takes to swim that length.
SWOLF was popularized by swimming watches and fitness trackers as a way to help swimmers track and improve their technique. Rather than focusing solely on speed, SWOLF encourages swimmers to find the optimal balance between stroke efficiency and pace.
How to Calculate SWOLF Score
SWOLF = Strokes + Time (seconds)
Step-by-Step Instructions
- Count your strokes: Count each arm pull as one stroke as you swim one length of the pool
- Time your lap: Use a stopwatch or pool clock to record your time in seconds
- Add them together: Simply add strokes + seconds to get your SWOLF score
- Repeat for accuracy: Calculate multiple laps and average the results
SWOLF Score Ranges and What They Mean
| SWOLF Range (25m) | Skill Level | Description |
|---|---|---|
| 30-35 | Elite | Olympic/professional level efficiency |
| 36-40 | Advanced | Competitive swimmer efficiency |
| 41-50 | Intermediate | Experienced recreational swimmer |
| 51-60 | Recreational | Average fitness swimmer |
| 60+ | Beginner | New to swimming or developing technique |
How to Improve Your SWOLF Score
1. Reduce Stroke Count
- Focus on longer, more powerful strokes
- Improve your glide phase between strokes
- Work on your streamlined body position
- Strengthen your catch and pull technique
2. Improve Lap Time
- Increase your stroke rate without sacrificing form
- Work on explosive push-offs from the wall
- Improve your flip turns or open turns
- Build cardiovascular endurance
3. Find Your Optimal Balance
The key to a good SWOLF score is finding the sweet spot between stroke count and speed. Some swimmers are naturally long-stroke swimmers, while others excel with a higher tempo. Experiment with different combinations to find what works best for your body type and swimming style.
SWOLF for Different Pool Lengths
SWOLF scores vary based on pool length. A score that's excellent in a 25-yard pool will be different in a 50-meter pool. Always compare your scores within the same pool length for accurate progress tracking.
- 25 yards: Typical range is 25-55
- 25 meters: Typical range is 30-60
- 50 meters: Typical range is 60-100
Frequently Asked Questions
For beginners in a 25-meter pool, a SWOLF score of 55-70 is typical. Focus on gradual improvement rather than achieving an elite score immediately. Aim to reduce your score by 5 points over several months of consistent practice.
Measure your SWOLF score once a week or every few swim sessions. Track it over time to see trends in your efficiency. Many fitness watches calculate SWOLF automatically for each lap during your workout.
Yes, count each arm pull as one stroke. For freestyle and backstroke, a complete stroke cycle (both arms) would count as 2 strokes. For breaststroke and butterfly, each stroke cycle counts as 1 stroke since both arms move together.
Yes, but compare scores only within the same stroke type. Breaststroke will naturally have a higher SWOLF than freestyle. Each stroke has different efficiency characteristics, so track progress separately for each stroke.
Generally yes, but context matters. You can artificially lower SWOLF by swimming very slowly with extremely long strokes. The goal is to improve efficiency while maintaining or improving speed. Balance is key.
Why SWOLF Matters
SWOLF is valuable because it encourages swimmers to think beyond just speed. A fast swimmer who thrashes through the water with 40 strokes per length may have the same SWOLF as an efficient swimmer who takes 25 strokes at a moderate pace. The efficient swimmer will be less fatigued and able to maintain their performance over longer distances.
By tracking SWOLF, you can identify weaknesses in your technique and make targeted improvements. Whether you're training for competition or simply swimming for fitness, SWOLF provides a simple, effective metric for measuring and improving your swimming efficiency.