SWOLF: swimming efficiency (strokes + seconds per length)
SwimSWOLF score = stroke count + seconds to complete a 25 m length. The lower, the more efficient your stroke.
SWOLF (SWimming gOLF, by analogy with golf where you aim for the lowest score) is a composite indicator combining stroke efficiency (fewer strokes per length = better propulsion) and speed (fewer seconds). It is measured per 25 m length (pool) or 50 m. Example: 25 strokes + 42 seconds = SWOLF 67. Reference range for an intermediate swimmer in a 25 m pool: 45-60 excellent, 60-70 good, 70-80 needs improvement, >80 review technique. Interpretation: a declining SWOLF with training indicates more glide, less parasitic undulation, and better arm-hip coordination. SWOLF is not comparable between 25 m and 50 m pools (50 m values are mechanically higher). Garmin and Apple Watch automatically calculate it in pool swimming mode.
In TriPaced:
TriPaced does not yet import SWOLF directly from Strava or Garmin Connect (swim activities use separate fields). In the meantime, you can log your target SWOLF in the session notes field. A concrete Ironman goal: going from SWOLF 75 to SWOLF 65 over 12 weeks through 2 technical sessions per week (pull buoy drills, catch-up, fist drill).
Source Garmin Health Whitepaper, Swimming Metrics (2022); ITU Open Water Swimming Manual (2016)