الكفاءة في السباحة: SWOLF

SWOLF (Swim + Golf) is a combined efficiency metric that adds your stroke count to your time for a length. Like in golf, the goal is to minimize your score. For example, 20 seconds + 15 strokes = SWOLF 35.

Count every stroke (each hand entry) for a length and add your time in seconds. SWOLF = Time (seconds) + Stroke Count. Some watches calculate this automatically.

For 25m freestyle: Elite swimmers score 30-35, competitive swimmers 35-45, fitness swimmers 45-60, beginners 60+. Your height and arm span affect stroke count, so focus on improving your own score over time rather than comparing with others.

No. SWOLF is highly individual because taller swimmers naturally take fewer strokes. Use SWOLF to track your own progress, not to compare with others. A tall swimmer with poor technique might have the same SWOLF as a shorter swimmer with excellent technique.

SWOLF naturally increases slightly as you swim faster due to physics - you need more strokes per second. Focus on SWOLF at specific, consistent paces. Track 'SWOLF at easy pace' vs 'SWOLF at threshold pace' separately.

Increasing SWOLF during a set indicates fatigue causing technique breakdown. This is normal and shows where your technique falls apart under stress. Use this information to identify technical weaknesses to work on.

Yes, but stroke-specific benchmarks differ. Backstroke is typically 5-10 points higher than freestyle. Breaststroke has a wide range due to glide technique. Butterfly is similar to freestyle for skilled swimmers. Track each stroke separately.

Focus on technique: longer strokes (better catch and pull-through), improved streamline (off walls and during stroke), better body position (reduce drag), and consistent rotation. Drills and video analysis help identify specific areas for improvement. Learn more in our Stroke Mechanics guide.