SWOLF Score Calculator

In a 25m pool, SWOLF of 35 or below is excellent; 42 is good. In a 50m pool, under 70 is excellent. Elite swimmers may achieve SWOLF under 30 in a 25m pool, combining fewer than 15 strokes with sub-16-second lengths.

Two routes: improve stroke efficiency (reduce strokes per length through better technique, hip rotation and catch), or improve speed (increase power and kick). Drills that count strokes per length are the most direct way to improve SWOLF.