SWOLF and Stroke Count Test over 50 m
A 1300 m test session with pairs of 50s at four efforts to measure stroke count, time and SWOLF, a simple score for swimming efficiency.
- Duration
- 33 minestimated
- Distance
- 1,300 m
- Effort
- 33
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 20 s | |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Easy, count strokes, note time | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 30 s | |
| 2 ×Repeat these steps | |||
| 5.1 | IntervalTempo Steady, count strokes, note time | 50 m | 92-96% CSS pace |
| 5.2 | Rest | 30 s | |
| 2 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Strong, count strokes, note time | 50 m | 99-102% CSS pace |
| 6.2 | Rest | 45 s | |
| 2 ×Repeat these steps | |||
| 7.1 | IntervalVO2max Fast, count strokes, note time | 50 m | 103-108% CSS pace |
| 7.2 | Rest | 1 min | |
| 8 | RecoveryRecovery Pull buoy or easy swim | 200 m | 75-85% CSS pace |
| 9 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
SWOLF combines time and stroke count into one number. For each 50 m you add the time in seconds to the number of strokes you took, counting every hand entry. A 50 swum in 55 seconds with 44 strokes gives a SWOLF of 99. Lower is better, either because you swam faster, used fewer strokes, or both.
The test uses pairs of 50s at four efforts, from easy to fast. Count your strokes on both lengths of every 50 and note the time as you touch, or let your watch record both. At each effort, average the two 50s. You will see the stroke count rise as you speed up, and the SWOLF shows whether the extra strokes bought you enough speed.
SWOLF only compares with itself. Use the same pool, the same push-off and the same distance each time, and retest every four to six weeks.
Tips
- Push off the same way on every 50 and take the same number of underwater kicks.
- Count the strokes of one arm and double the number if counting every entry is distracting.
- Write the numbers down right after the set while you still remember them.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time