Swim Golf Efficiency Test: The Pool Session That Reveals Your True Technique

Session Overview

The Swim Golf session is one of the best techniques for measuring and improving swimming efficiency. You calculate a “golf score” by adding your stroke count for a length to your time in seconds — a lower score means you’re moving faster with fewer strokes. This 45-minute pool session uses the Swim Golf protocol to identify your efficiency baseline, experiment with technique changes, and track improvements over time. It’s particularly useful at the start of the race season when you want a clear picture of where your swimming stands.

What You’ll Need

• 25m or 50m pool
• Waterproof watch or poolside clock for timing each length
• Notepad or phone to record scores between sets
• Pull buoy (optional — for a technique-focused variation)

Warm-Up (10 minutes)

Swim 400m easy at a comfortable pace, focusing on long strokes and relaxed breathing. Include 4 × 25m catch-up drill to prime your stroke mechanics before the main set. Rest 30 seconds between drill lengths.

Main Set

For each Swim Golf effort, count every stroke you take (one count per arm pull) and note your time in seconds. Your score = stroke count + seconds. A score of 55 (e.g. 28 strokes + 27 seconds) is a solid starting benchmark for most intermediate pool swimmers. Lower is better.

• 4 × 25m Swim Golf efforts at moderate pace — record score for each. Rest 30 seconds. Note your average score as your baseline.
• 200m easy recovery swim — focus on relaxing and resetting your stroke.
• 4 × 25m Swim Golf efforts trying to reduce stroke count (longer, slower strokes) — record each score. Rest 30 seconds.
• 200m easy recovery swim.
• 4 × 25m Swim Golf efforts trying to reduce time (faster, higher cadence strokes) — record each score. Rest 30 seconds.
• Compare all three sets: which approach produced the lowest scores? This tells you whether your efficiency gains come from longer strokes or higher turnover — and that’s the technique to develop.

Cool-Down (5 minutes)

Swim 200m very easy backstroke or breaststroke to flush the lactate and bring heart rate down. Focus on breathing control and relaxed movement rather than any specific drill.

Coaching Notes

• Push off the wall consistently on each effort — a big push creates artificial distance per stroke and skews the comparison.
• Most triathletes find their best Swim Golf score by optimising both components, not just minimising one. Experiment with slight variations in stroke rate across the three sets.
• Track your baseline score across sessions over the season — improvement of 3–5 points over 8 weeks is a realistic target for most athletes and indicates genuine efficiency gains.
• RPE guidance: the efforts should feel controlled, not flat-out. You’re testing technique, not fitness. Aim for around 6–7/10 effort on the timed sets.