30 Mar What is SWOLF and how effective is it for swimmers?
Sports players, including swimmers, often equip themselves with sports watches to monitor training parameters and check and evaluate their progress through each session. practice. However, most swimmers usually only track familiar parameters such as distance (total swim volume), pace (average swimming time at 100m intervals), heart rate (heart rate), calories (calories consumption), and pay little attention to other “strange” parameters such as SWOLF, PTE, EPOC …
In this article, I would like to present a parameter that is “confusing” at first glance, but in fact, it is extremely useful, easy to apply and should be included in the data set by the swimmer to follow during exercise. my swimmer – that is SWOLF.
The concept of SWOLF and the meaning of SWOLF
Golf is a sport in which players use a variety of clubs to hit a ball into a small hole on the golf course with as few hits as possible. With a difficult hole, you have to hit many clubs to put the ball in the hole. Thus, the skill of the golfer (golfer) depends on two parameters: the hole (as a target, the difficulty varies depending on the position of the course) and the number of times the club touches the ball to put the ball in the hole Aim for as few sticks as possible.
In Swimming, sports watch designers have relied on Golf’s calculation to come up with a measure of swimmer’s performance, called SWOLF. SWOLF – the compound word “SWim” and “gOLF” – is a combination of the number of hand cycles you have and how long you swim at a given distance. An effective swimming technique is the low hand frequency with a high return swim record. Thus, the swimmer’s skill (swimmer) also depends on two parameters: swimming time (as a target, varies depending on distance) and the number of handcycles to swim that distance quickly. Best with the goal as few handcycles as possible.
Lowering the SWOLF score is the goal of a conscious swimmer to improve the effectiveness of the movement technique, not merely increasing swimming speed (PACE).
SWOLF = T (swimming time, in seconds) + M (number of strokes)
For example, you would swim 50m for 40 seconds (T = 40) and need 30 handcycles to swim to that length (M = 30).
=> So your SWOLF score = 40 + 30 = 70
The SWOLF is useful if you are practicing swimming yourself without a coach and want some individual assessment of your progress. According to Dan Bullock, swim coach and founder of Swim For Tri, “swimming faster improves your SWOLF, but swimming with better technique can also decrease your number of moves and improve your SWOLF. “. That means if you swim the same number of stroke cycles and the speed is faster (ie less T) or if you swim at the same speed but with fewer strokes (smaller M) then Both situations result in a lower SWOFT score and mean you swim more efficiently.
SWOLF is not the ultimate measure of whether you are a good swimmer or not. Just thinking of it as a drill can improve your efficiency and speed in a pool – and can help you swim more efficiently outdoors. To reduce points, you need to experiment with different variations of these 2 parameters to determine which combination (arm, foot frequency, fan force) gives the lowest score.
The SWOLF score is a personal metric and gives you a personally tailored goal to target for your next workout in your tank. My SWOLF score should not be taken to compare with others’ SWOLF scores. Tall people with long arms tend to have lower SWOLF scores because they swim the full length of the tank with fewer swing cycles. This doesn’t mean they swim faster and more efficiently, it just means their personal SWOLF benchmarks are different from that of a lesser athlete. Focus on improving underwater efficiency by reducing your own SWOLF scores only.
How can I get an accurate SWOLF score?
In the past, you could count the number of movement cycles in your head and use a stopwatch (with someone standing on the shore) or the pace clock to keep track of your swimming time, but now Nowadays, many swimwear-specific fitness watches have built-in SWOLF scoring for you. You only need to swim the specified distance (usually 50m) and the watch will immediately tell you your SWOLF score. However, to ensure accuracy, you need to keep the following points in mind:
- Set a suitable pool length (25m or 50m) at the watch before swimming. SWOLF test distance should be 50m.
Swimming in a 50m pool will result and information will be more accurate because you do not have a rotation like a 25m pool. But what if you can only swim at 25m? Ok, also okay. It is better to have relative stats than not have any indicators to evaluate.
- SWOLF is mainly used for swimming in swimming pools. For outdoor swimming using GPS, SWOLF is calculated on intervals 25 meters away with an accuracy dependent on the device’s ability to record underwater swimming speed and distance.
- If the device is not used, the number of fan hand cycles is calculated as the number of left hands entering the water (left-hand touching water in front).
- The swimmer can begin swimming in the water with a kick from the side of the lake or a jump, however, this must be repeated “exactly” (including the distance you bend the waves to “get up”) if scores of SWOLF are compared over time. Note that you should not bend the wave too long when doing the SWOLF scoring test.
- If you deliberately “extend” by doing each stroke longer to lower the number of hand strokes (M) you will not be able to improve your SWOFT score because your swimming time (T) will be larger.
What is a good SWOLF score?
As a guide, a score of 35 to 45 at 25m is excellent, or a score lower than 70 at 50m is excellent. For example, if it took you 35 seconds to swim the full length of a 50-meter pool and you did 25 cycles of hand movements, your SWOLF score would be 60. That’s a great SWOLF point for the distance. 50m. A good score may be slightly higher than that, but must be below 70 points.
Peter Drucker famously said: “Anything that can be measured can be managed”. As you practice swimming, you can easily measure your swim volume and intensity by the number of meters you swim, through your heart rate when you move or through the “pace”. However, you are less measuring your technical efficiency in water, and now you can do so through SWOLF monitoring.
Let’s create a habit of following SWOLF during workouts. Is your SWOLF higher or lower than last week, last month, or last season? Jump into the lake, watch SWOLF, and try to lower your SWOLF scores step by step over time.