Measure the efficiency of your stroke with our SWOLF calculator — a simple way to understand how economically you move through the water and spot opportunities to swim faster with less effort.
The SWOLF score is a powerful training metric that combines two essential efficiency factors in swimming: the time (in seconds) and the number of strokes needed to cover one pool length. By summing these values, you obtain a single number that reflects how effectively you convert each stroke into forward motion. A lower SWOLF score generally indicates a more efficient swimmer — someone who can maintain speed while minimizing both drag and energy expenditure.
While comparing scores, it's important to focus on your own progression rather than others', since body type, pool size, and swimming background can influence results. Use SWOLF to observe trends over time and guide your technical improvements: smoother catch and pull, better body position, and more streamlined glide.
Here's a rough guide to help you interpret your SWOLF score and set appropriate goals based on your current swimming condition:
| SWOLF Range | Efficiency Level | Typical Swimmer Profile |
| 30–40 | Highly efficient | Elite/competitive swimmers |
| 40–50 | Efficient | Trained club or masters swimmers |
| 50–60 | Moderate efficiency | Fitness swimmers improving technique |
| 60+ | Needs improvement | Beginners or those focusing on conditioning |
Treat your SWOLF score as a personal benchmark. With consistent practice and attention to technique, you can gradually lower your number — swimming further, faster, and smoother with each stroke.