SWOLF = strokes per length + seconds per length. A lower score means more efficient swimming. It combines two variables — how many strokes you take and how fast you cover the length. A swimmer can improve SWOLF by reducing strokes (better technique, longer reach, improved pull) or by going faster. In a 25m pool, SWOLF of 35 or below is excellent; 42 is good. Many GPS swim watches track SWOLF automatically. Swim Smooth uses SWOLF alongside CSS as a key training efficiency metric.
Key points
- Strokes + seconds per length
- Lower = more efficient
- 35 in 25m pool = excellent
- Improve via technique or speed