SWOLF in Swimming: Scores and 5 Tips to Improve
If your swim watch shows a SWOLF number, you may wonder what it means. It is a simple way to track how efficiently you swim, and lower is better.
What is SWOLF?
SWOLF, short for "swim golf", adds two numbers for one length of the pool: the time in seconds and the number of arm strokes. Like golf, a lower score is better. For example, if you swim 25 metres in 30 seconds using 20 strokes, your SWOLF is 50.
Why it is useful
Swimming faster by taking many short, rushed strokes is not efficient, and neither is gliding so long that you slow down. SWOLF balances speed and stroke length in one number, so it shows whether a change in technique is really helping.
What is a "good" SWOLF?
It depends on pool length, stroke, your height and your experience, so there is no single standard. Fitness sources give rough guides for front crawl in a 25 m pool of around 40 to 50 for recreational swimmers and lower for competitive swimmers. Scores from different pool lengths cannot be compared, and taller swimmers naturally take fewer strokes. The most useful comparison is with your own scores over time, in the same pool and stroke.
How to measure it
- Swim watch: many swim watches calculate SWOLF automatically per length.
- By hand: ask a friend to time one length while you count your arm strokes (each arm entry counts as one stroke), then add the two numbers.
- Be consistent: use the same pool, stroke and push-off each time.
5 tips to improve your SWOLF
- Reduce drag. Keep your head down and body flat so each stroke carries you further. See streamline position.
- Improve your catch. A high-elbow catch moves more water per stroke. See our front crawl tips.
- Use a steady kick. A small kick from the hips keeps your legs up without wasting energy. See how to kick.
- Count strokes in training. Swim repeats aiming to take one fewer stroke per length at the same effort.
- Do not over-glide. Fewer strokes only help if your time does not rise; aim for a smooth rhythm.
Keep it in perspective
SWOLF is a useful training tool, but it is only one number. Enjoying your swims, staying consistent and swimming safely matter more. For sessions that include stroke counting, see swim workouts for beginners and how to swim faster.
Want feedback on your technique?
A coach can show you exactly where you lose efficiency. See our private swimming course or adult swimming course.
More in swimming technique
- Combat side strokeA beginner's guide to the technique
- Butterfly swimming techniqueThe basics, step by step
- What is the trudgen stroke?History and how to swim it
- 11 common swimming mistakesAnd how to fix each one
Sources
- Topend Sports, SWOLF swimming efficiency test. SWOLF is the time for one length plus the stroke count; compare scores within the same pool length and with your own history.
Want to swim more efficiently?
Tell us how you swim now and what you want to improve. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.