Swim stroke rate

One timed length and a stroke count give your stroke rate and distance per stroke, and give you a SWOLF score to beat.

Your details

Pool
Time for one length
Strokes for that length

20 strokes in 30 seconds over 25 m

40

strokes a minute

  • Distance per stroke1.25 m (includes your push off)
  • SWOLF (seconds plus strokes)50
  • Pace per 100 m2:00

Speed is stroke rate times distance per stroke. To get quicker, try holding the same stroke count while trimming a second, or the same time with one stroke fewer. A lower SWOLF in the same pool means more efficient swimming.

The working

20 strokes in 30 seconds over 25 m

20 ÷ 30 × 60 = 40 strokes a minute. Each stroke carries you 1.25 m, including the push off. SWOLF is 30 + 20 = 50, and the pace is 2:00 per 100 m.

The equation

Speed = rate × distance per stroke

Swimming research since the 1970s has shown that speed is stroke rate multiplied by distance per stroke. Faster swimmers usually travel further per stroke, then add rate when they race.

Drills to try

Longer strokes

  • Catch up drill: one arm waits for the other
  • Count strokes and try one fewer each length
  • Kick on your side to feel balance
  • Long, easy push offs and streamline

Read with care

What this cannot tell you

  • Push offsA long glide makes distance per stroke look better.
  • Different poolsCompare SWOLF only in the same pool length.
  • StrokesBreaststroke and front crawl counts are not comparable.

Questions

Common questions

What is a good SWOLF score?

Lower is better, but it depends on pool length and height. Use it to track yourself.

How do I count strokes?

Count each hand entry, or count one arm and double it.

What is distance per stroke?

How far you travel for each arm pull, pool length divided by strokes.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

Related

Related calculators