SWOLF (Swimming efficiency index (the lower the value, the higher the efficiency)
SWOLF = 單趟游泳總時間+單趟划手數
SWOLF = lap split+stroke count
SWOLF is used to test an athlete’s improvement in technique and efficiency. It is recommended to use SWOLF 50s once a month to play with your stroke efficiency. This is simply a set of 50s where you count your strokes and time yourself. Add the time and stroke count. That total now becomes your gauge of efficiency. Lower it. Create a PR (personal record), and play with speed and stroke length to see how low you can get that total of time and strokes. For example, let’s say you swim a 50 meter in 40 seconds and take 45 strokes; the total is 85. On the next 50, you swim faster and go 35 seconds, and it takes 48 strokes; the total is 83. Keep doing 50s, changing speeds and stroke rate to find the most efficient. As you improve your stroke, your PR on this will decrease. Have fun with it.
我建議運動員每月都要進行一次6 x 50米的SWOLF測試。只是計算划水的次數可能會引起誤解，因為測試者可以通過過度滑行身體和延遲滑水來得到一個非常低的划水次數。結果就是他因為划水次數過少而游得很慢。
I recommend a set of 6 × 50 meters SWOLF at least once per month. Just counting strokes can be misleading since you can get a very low stroke count by overgliding and delaying strokes. What happens is you will become a slow swimmer who takes fewer strokes.
There are probably areas of your swimming that are inefficient or maybe even missing. Video analysis can usually show you what areas of your technique need more attention. If you have a straight arm pull, then an extra round of single-arm and fist drills will help. Most swimmers make a few very common errors. Seeing any of these in your video analysis allows you to focus on these areas, either through specific drills or a combination of drills that allow you to make changes. A follow-up video analysis and new PRs in the min/max drill are helpful to gauge your success and assure you that your technique training is working. Ideally, above- and below-water video footage is the best to see all aspects of a swimmer’s technique; however, much can be garnered from the surface as long as there is a side view that allows a coach to see how your arm is pulling under the water.