SWOLF Calculator
Your SWOLF score — strokes plus seconds for one length — with pace per 100, distance per stroke and stroke rate, and what the score says about your efficiency.
SWOLF (swim golf) adds the strokes you take for a length to the seconds it takes: like golf, lower is better.
How the swolf calculator works
SWOLF (swim golf) adds the strokes you take for a length to the seconds it takes: like golf, lower is better. It rewards covering the pool in fewer, longer strokes at the same speed. Scores only compare within the same pool length and stroke; a 25 m pool typically gives 35–45 for a competent freestyler and under 30 for elite swimmers.
Formula: SWOLF = strokes per length + seconds per length
Worked examples
| Inputs | SWOLF | Note |
|---|---|---|
| 18 strokes, 22 s in a 25 m pool | 40 | 40 — competent |
| 34 strokes, 40 s over 50 m | 74 | 74 (37 per 25 m) |
| Elite: 12 strokes, 15 s | 27 | 27 |
FAQFrequently asked questions
What is a good SWOLF score?
In a 25 m pool, under 30 is elite, 30–40 very good, 40–50 typical for a fit club swimmer. The number is only meaningful against your own past scores in the same pool and stroke.
How do I improve it?
Lengthen the stroke without slowing down: better body position, a stronger catch, a longer glide off the wall. Simply stroking slower lowers the count but raises the time — the sum is the point.
Does my watch count strokes the same way?
Most watches count one arm — strokes per length on a watch is often half what you would count by both arms. Be consistent, and use the same source when comparing.
Why does pool length matter?
A 50 m length has twice the strokes and seconds with only one push-off, so its scores run roughly double. The reads-as row scales other pools to a 25 m equivalent for the band only.
Where these figures come from
- Riegel PS, "Athletic records and human endurance", American Scientist 1981 — T2 = T1 × (D2 ÷ D1)^1.06
- Cooper KH, "A means of assessing maximal oxygen intake", JAMA 1968 — the 12-minute run test
- Ainsworth BE et al., Compendium of Physical Activities (2024 update) — MET values by activity
- OpenPowerlifting — DOTS coefficients (Tim Konertz, 2019) — the DOTS polynomial used for scoring
- Naismith's rule (1892) as used by UK and Australian walking bodies — 1 hour per 5 km plus 1 hour per 600 m of ascent
- UK Sport — national high-performance body
Last checked: September 2026. Formulas are fixed by their published sources; the MET values come from the Compendium of Physical Activities.