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SWOLF & stroke efficiency calculator

Calculate SWOLF, stroke rate, distance per stroke and pace from one pool length. Choose your counting method for consistent swimming comparisons.

Units

Use the count and time for the same single pool length. For freestyle and backstroke, a full cycle includes both arms; for breaststroke and butterfly, count each complete pull.

Results

Enter your values or try the example.

How it works

Time one pool length and count your strokes using a consistent method. SWOLF adds that time in seconds to the entered count. Stroke rate is count × 60 ÷ time; distance per stroke is pool length ÷ count. Cycle mode uses the same equations with cycles as the counting unit. Distance per stroke includes the effect of your push-off and glide; it is not a measurement of propulsion alone. Use the same stroke and pool for comparisons.