Sports

SWOLF Calculator (Swim Efficiency Score)

Enter the strokes and time for one length and the pool length.

By TheCalcTools Updated Formula checked and tested

Your numbers

Your results

SWOLF score
SWOLF score
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Distance per stroke (m)
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Stroke rate (strokes per minute)
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Pace per 100 m
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SWOLF Calculator (Swim Efficiency Score) by TheCalcTools

How the SWOLF Calculator (Swim Efficiency Score) works

SWOLF (swim + golf) adds the strokes and seconds for one length. Like golf, lower is better: you either took fewer strokes or swam faster.

Compare scores only in the same pool length and stroke. Distance per stroke and stroke rate show whether improvements come from a longer stroke or a quicker one.

The formula

SWOLF = strokes per length + seconds per length

Worked example

Using the default values shown in the calculator:

Strokes per length18
Seconds per length24
Pool length (m)25
  1. 18 strokes in 24 seconds: SWOLF 42, 1.39 m per stroke, 1:36 per 100 m.

Result:

SWOLF score42
Distance per stroke (m)1.39
Stroke rate (strokes per minute)45.0
Pace per 100 m1:36

Frequently asked questions

What is a good SWOLF?

For 25 m freestyle, recreational swimmers often score 40 to 50 and competitive swimmers in the 30s.

Sources and further reading

Swim Pace and Critical Swim Speed (CSS) CalculatorEnter your 400 m and 200 m test times to get your critical swim speed and threshold pace Running Pace CalculatorEnter a distance and time to get your pace Heart Rate Zones CalculatorZones personalised with your resting heart rate Calorie Burn CalculatorEstimate how many calories you burn during exercise or daily activity from your body…

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This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.