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Stroke
Rating
A stroke is one complete arm movement in the water, from entry to exit. The number of strokes per pool length (usually 25 or 50 m) is a basic indicator of swimming technique efficiency.
In detail
A lower stroke count over the same distance while maintaining speed usually means a longer, more powerful, and more efficient stroke — less energy is wasted on resistance and "splashing" through the water. This is why SWOLF (strokes + time) is used as a combined measure of technique.
How to use it
Count your strokes for each pool length during training — a steady decrease at the same or better time indicates a real improvement in technique, not just physical fitness.