Work out swim swolf score instantly with clear inputs, formula shown and shareable results.
SWOLF adds strokes and seconds for a length, so a lower score means you covered the distance with less of both. 18 strokes in 32 seconds gives 50 in a 25 m pool, with 1.39 m per stroke. Because it penalises both thrashing and drifting, it captures efficiency in a way that neither time nor stroke count does alone.
SWOLF
SWOLF = strokes + seconds for the length
Distance per stroke
DPS = pool length / strokes
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
No. A 50 m pool roughly doubles the score, so only compare like with like.
Only up to a point. Long glides cut strokes but add seconds, so the sum settles near your genuine efficiency.