Swolf For Swimming

A great triathlon-specific swim drill commonly known as Swim Golf or Swolf (Swim + Golf).

Objective:

Find your most efficient combination of stroke rate and speed—minimizing energy use while maximizing speed.

How to Perform Swim Golf

1. Swim 50 meters or yards (depending on your pool).

2. Count your strokes (each hand entry = 1 stroke).

3. Record your time for the 50.

4. Add stroke count + time (in seconds) = your Golf Score.

Example:

50 seconds + 40 strokes = Golf Score = 90

Tempo Variation Strategy

1. First 50: Long, strong strokes. Emphasize glide and distance per stroke.

2. Next 50: Increase stroke rate (higher tempo), but maintain stroke length if possible.

3. Compare scores. Lower score = more efficient.

Purpose & Technique Focus

• Emphasize distance per stroke (DPS), not just speed.

• Think of your stroke as planting your hand in sand, then pulling your body past it.

• Focus on early vertical forearm and a powerful, clean catch.

• Keep kick minimal (just for balance and body position), since triathletes rely more on arm propulsion.

Bonus Drill with Pull Buoy

1. Perform Swim Golf drill without gear to find your best efficiency.

2. Add a pull buoy (removes kick, emphasizes arm stroke).

3. Try to maintain same stroke count and time.

• If your score stays the same or improves: good arm engagement.

• If it worsens: you may be relying too much on your legs.

Why It’s Great for Triathletes

• Promotes stroke economy, essential for conserving energy for the bike and run.

• Helps train you to swim efficiently in open water where you can’t rely on walls or perfect pacing.

• Builds awareness of how your body moves through the water.