Is a swolf of 40 good

SWOLF is a measure of swimming efficiency.

There's a lot of interest in swim tracking and SWOLF scores, but not much information that explains what these scores mean, and how they can benefit your training. In this post, we go over what a good SWOLF score would be for a 25m pool, and why training to improve in this area is worthwhile. Its name comes from combining the words swim and golf. Just think of it as a drill that can improve your efficiency and speed in the pool — and potentially give you faster times in open water as well. In an odd way, working on your SWOLF score is similar to practicing the high jump in track and field. In order to most effectively hurl your body over the horizontal bar at higher and higher heights, you need to experiment with different techniques to figure out what works best for you.

Is a swolf of 40 good

You may have heard swimmers talk about their SWOLF score but what is it and is it useful for swimmers? SWOLF is a combination of your stroke rate and the time you spend in the water to cover 25 metres or yards and is commonly used as a measurement of your swim efficiency. SWOLF is better than just counting strokes, as you can reduce strokes taken by sliding through the water more efficiently. When starting out with SWOLF, strive to reduce the number of strokes you take to finish one length or two by keeping the same pace. Get your FREE swimming workouts for triathletes book here. Your SWOLF is easy to calculate — you simply need to add together the number of strokes you take to swim a 25 metre or yard length of the pool with the time in seconds it takes you. For example, if you take 18 strokes counting both arms and it takes 29 seconds to swim a length, then your SWOLF score is You can do this yourself using a basic stopwatch or pool clock and counting your strokes or ask swim buddy or coach to do it for you poolside. As a guide, a SWOLF score of between 35 and 45 over 25m is very good, or over 50m scoring in the lows is excellent. But your SWOLF score is personal to you and the first time you do the test you can use this as your base rate and strive to lower your score over time. There are two sides of this coin, it is either you try to drop your stroke count, meaning that your SWOLF score will go down, or that you attempt to swim faster at the same stroke rate, meaning your SWOLF score is going down as well. If you increase your stroke rate, you will probably take in more strokes per length so you score may in fact go up if you shorten your stroke and become less efficient.

And there's no single fixed answer for that. It may not be directly applicable to open water swimming or pools with non-standard lengths. My turn over SPM is higher than 5 or 10 years ago.

SWOLF is a way to measure efficiency and encourage you to be a better swimmer. SWOLF sounds scary and like something that would stalk you in the dead of night as you walk home after a long session at the pool. SWOLF is a score that combines the number of strokes you take and the amount of time it takes you to swim a lap into a single figure. As with golf, a lower SWOLF number is considered good and is reflective of increased speed and efficiency in the water. While most swimmers focus solely on how long it takes for them to swim a lap, or a pair of laps, a SWOLF score gives you another metric with which to measure your swimming.

The technology available to amateur runners and cyclists nowadays is pretty incredible. Using any number of free cycling or running apps you can spend hours analysing your activities, drilling down into details on splits, cadence, power, heart rate and more. There are, however, the best swimming watches offer the tech-savvy swimmer a fix, and one of the key swim-specific metrics on these trackers is your SWOLF score. SWOLF is the combination of your stroke count and time taken in the water and is often used as a measure of your swimming efficiency. The basic idea of SWOLF is that the fewer strokes and less time you take, the more efficient your are in the water. SWOLF is better than simply counting strokes because you can lower the amount of strokes taken by gliding along in the water. Adding time then creates a new variable to play with. Bearing in the mind the caveats regarding size and limb length and indeed accuracy issues with swimming trackers an amateur swimmer managing a SWOLF score of over 25m is likely to be in great shape. You can count your stroke in your head and use a stopwatch or clock in the pool for time, but dedicated swimming trackers are now capable of calculating your SWOLF score. I asked one of my swimmers recently how many lengths of his warm-up had he done.

Is a swolf of 40 good

SWOLF is a measure of swimming efficiency. It is a simple and general measure, calculated by adding the time in seconds to the stroke count, for a given distance. Essentially the fewer strokes and less time you take, the more efficient you are in the water. As your swimming technique improves you should reduce your score. The name swolf comes from joining the words swimming and golf, as swimmers attempt to lower their score. Many smart watches are also coming with a swolf measurement mode. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. See more details of pre-test procedures.

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Essentially the fewer strokes and less time you take, the more efficient you are in the water. The Finis Tempo trainer is a device that beeps depending on the setting you use it in. SWOLF is calculated by adding the time it takes to complete one pool length in seconds to the number of strokes it took to swim that length. When he broke the world record for the 50m freestyle in , swimming a full-length of the Olympic-sized pool in just His typical open-water stroke rate at marathon pace is approximately 50 strokes per minute. Instead of just focusing on crossing the pool faster, you can also work on swimming the same speed with fewer strokes. It is merely combining time with stoke rate. Sign up now with a simple email address and no other information requested. When getting started out with SWOLF, aim to lower the number of strokes it takes you to complete a length or two while keeping your speed the same. Join our mailing list for updates on content to help you go faster but also for chance to join our reviewers with free stuff. Read our 7 reasons to exercise at lunchtime and why this is good both for your health and work productivity. SWOLF is a way to measure efficiency and encourage you to be a better swimmer. An excellent swimmer will score in the lows e. Spoken as someone who was guilty as sin over this 10 years ago. Then, I broke that down and I have several sets of yd and 50 yd intervals.

This is essential reading if you are looking to swim longer distances. I originally created this post in but have been working with panel of swim experts to update this with our latest update in Feb

This can be swimming where a pool is accessible or core strength workouts. Sign up now with a simple email address and no other information requested. As your swimming technique improves you should reduce your score. By strengthening your core muscles you allow your body to hold your legs higher in the water. Post 9 of 10 views. Dismissing it as something relatively useless with the number meaning nothing to you. ABOUT contact author info advertising. Learn how your comment data is processed. When starting out with SWOLF, strive to reduce the number of strokes you take to finish one length or two by keeping the same pace. See also : Alex Popov and the Power of Training the Way You Race It encouraged him to focus on ways to lengthen his stroke—a slightly more vertical forearm, a little more extension with the shoulder, kicking through the hand entry—powering him to otherworldly efficiency in the water. The comparison also compared swim efficiency compared to a wetsuit […] Reply. SWOLF score explained: with 15 tips on improving to make you a better swimmer. Race Calendar RD Aids. You may have a target to swim in open water this year.