SWOLF
SWOLF Score
SWOLF is a swimming efficiency metric combining stroke count and time. Learn what SWOLF means, how it's calculated, and how to use it to improve your swimming technique.
Quick Answer
SWOLF — (Swim + Golf) is a swimming efficiency score calculated by adding your time in seconds to your stroke count for a length. Lower SWOLF scores indicate more efficient swimming. Like golf, a lower score is better.
What is SWOLF?
SWOLF combines two key elements of swimming:
Formula:
SWOLF = Time (seconds) + Stroke Count
Example (25m pool):
- Time: 25 seconds
- Strokes: 18 strokes
- SWOLF: 25 + 18 = 43
The name comes from combining "Swim" and "Golf"—where lower scores indicate better performance.
Why SWOLF Matters
Measuring Efficiency
Speed alone doesn't capture how efficiently you're swimming:
| Swimmer | Time | Strokes | SWOLF | Assessment |
|---|---|---|---|---|
| A | 20 sec | 24 | 44 | Fast but inefficient |
| B | 24 sec | 18 | 42 | Slower but more efficient |
| C | 22 sec | 20 | 42 | Balanced |
Swimmer B has a lower SWOLF despite being slower—they're swimming more efficiently.
Tracking Improvement
SWOLF helps identify:
- Technique improvements
- Fatigue effects (SWOLF rises)
- Optimal stroke rate for you
- Changes from drills or coaching
SWOLF Benchmarks
Pool Swimming (per 25m)
| SWOLF | Level |
|---|---|
| 30-35 | Elite |
| 35-40 | Advanced |
| 40-50 | Intermediate |
| 50-60 | Beginner |
| 60+ | Novice |
50m Pool
Double the 25m benchmarks for 50m pools (e.g., elite = 60-70).
Variation Factors
| Factor | Effect on SWOLF |
|---|---|
| Longer pool | Higher absolute SWOLF |
| Taller swimmers | Often lower strokes |
| Fatigue | SWOLF typically rises |
| Wetsuit | Usually improves SWOLF |
Using SWOLF for Training
Set SWOLF Targets
| Workout Type | SWOLF Goal |
|---|---|
| Easy/warm-up | Allow 5+ above best |
| Endurance sets | Target within 3 of best |
| Race pace | At or near best |
| Drills | Improve technique → lower SWOLF |
Track Patterns
| Pattern | Interpretation |
|---|---|
| SWOLF stays constant | Good pacing |
| SWOLF rises each length | Fatigue or pace too fast |
| SWOLF drops mid-set | Warming up |
| SWOLF inconsistent | Technique breakdown |
SWOLF vs Stroke Count
| Metric | What It Shows |
|---|---|
| Stroke count | Distance per stroke |
| Time | Speed |
| SWOLF | Combination (efficiency) |
Reducing strokes without slowing down (or vice versa) improves SWOLF.
The Trade-off
| Change | Effect on SWOLF |
|---|---|
| Longer, slower strokes | ↓ strokes, ↑ time |
| Shorter, faster strokes | ↑ strokes, ↓ time |
| Optimal balance | Lowest total SWOLF |
Your optimal SWOLF represents the best balance of stroke length and rate for you.
Improving SWOLF
Reduce Stroke Count
| Technique | Improvement |
|---|---|
| Better catch | More water grabbed |
| Full extension | Longer stroke |
| Streamlined glide | Less resistance |
| Efficient kick | More propulsion per stroke |
Reduce Time
| Technique | Improvement |
|---|---|
| Higher stroke rate | More strokes per minute |
| Powerful pull | More force per stroke |
| Faster turns | Save seconds each wall |
| Streamlined body | Less drag |
Combined Approach
Best improvements come from:
- Better technique (reduces both metrics)
- Improved fitness (maintains efficiency at speed)
- Targeted practice (specific drill work)
SWOLF Devices and Tracking
Swim Watches
Most swim-capable watches track SWOLF:
- Garmin (Forerunner, Fenix)
- Apple Watch
- COROS
- Polar
What Watches Measure
| Metric | How It's Detected |
|---|---|
| Strokes | Accelerometer counts arm movements |
| Time | GPS/timer per length |
| Pool size | Set manually for accuracy |
| SWOLF | Calculated automatically |
Accuracy Notes
- Set correct pool length
- Push off walls consistently
- Touch wall at end
- Rest at walls for lap detection
SWOLF for Different Strokes
| Stroke | Typical SWOLF (per 25m) |
|---|---|
| Freestyle | 35-50 |
| Backstroke | 40-55 |
| Breaststroke | 40-60 |
| Butterfly | 30-45 |
Different strokes have different natural SWOLF ranges—compare within strokes only.
SWOLF in Triathlon
Why It Matters
For triathletes, efficiency is key:
- Long swim legs require conservation
- Lower SWOLF = less energy expended
- Speed AND efficiency needed
Training Application
| Goal | SWOLF Approach |
|---|---|
| Sprint triathlon | Prioritize speed |
| Olympic triathlon | Balance speed/efficiency |
| Half Ironman | Prioritize efficiency |
| Ironman | Maximize efficiency |
Read: Triathlon Swimming for Beginners.
Common Questions
What's a good SWOLF score?
It depends on your level and pool length. For most intermediate swimmers in a 25m pool, 45-55 is typical. Focus on your own improvement rather than comparing to others.
Can SWOLF be too low?
Yes—if you're gliding too long between strokes, you may have low stroke count but slow time, actually hurting performance. Balance matters.
Should I track SWOLF every workout?
It's useful for technique sessions and endurance sets. For pure speed work or drill sets, SWOLF may be less relevant.
Why does my SWOLF vary so much?
Variation can come from:
- Watch detection errors
- Different effort levels
- Turns affecting timing
- Fatigue
- Pool crowding