Velocity
m/sAverage speed over a defined distance or section.
Measurement / calculation
Distance / time
Resources /Swimming
A reference for swimming coaches
Swimming
metrics.
What to measure. How to calculate it. Which units to use.
Explore 60 metrics across race performance, technique, physiology and training. Keep the full Excel reference alongside your next analysis.
60 metrics6 categoriesExcel · 12 KB
01
Time, distance and velocity
28 metrics
Peak Velocity
m/sHighest recorded speed within the analysed section. Depends on the measurement interval and smoothing used.
Measurement / calculation
Maximum recorded velocity
Pace
s/100 mTime taken per reference distance, commonly 100 m.
Measurement / calculation
Time over 100m
Total Time
sElapsed time for the complete swim.
Measurement / calculation
Total time from start to finish
Split
sTime for a defined section of a swim. Specify whether reporting a section split or cumulative time.
Measurement / calculation
Section time
Repetition Time
sTime taken to complete one repetition within a set.
Measurement / calculation
Time for each repetition
Free Swimming Time
sTime spent swimming that is not a skill phase, such as a start, turn or underwater.
Measurement / calculation
Sum of free swimming section times
Free Swimming Velocity
m/sAverage speed over a defined free swimming section.
Measurement / calculation
Free swimming distance / free swimming time
Skill Time
sTime spent in the defined skill phases only. Specify which phases are included.
Measurement / calculation
Sum of included, non-overlapping skill phase times
Reaction Time
sTime from the start signal to leaving the starting support.
Measurement / calculation
Signal to toe-off time
Start (Dive to 15 m)
sTime from the start signal until the swimmer’s head crosses 15 m.
Measurement / calculation
Signal to 15 m head-cross time
Flight Time
sTime from toe-off to head entry.
Measurement / calculation
Toe-off to head-entry time
Flight Distance
mHorizontal distance from the starting wall to head entry.
Measurement / calculation
Wall to head-entry distance
Turn-in Time (5 m In)
sTime from the head crossing 5 m before the wall to the defined wall contact.
Measurement / calculation
5 m head-cross to wall-contact time
Turn-out Time (10 m Out)
sTime from the defined wall contact to the head crossing 10 m after the wall.
Measurement / calculation
Wall-contact to 10 m head-cross time
Total Turn Time (5 m In, 10 m Out)
sTime from the head crossing 5 m before the wall to crossing 10 m after it.
Measurement / calculation
Time over the complete 15 m turn section
Wall Contact Time
sTime spent in contact with the wall. Specify the contact used for the stroke and turn type.
Measurement / calculation
Contact duration, such as feet-on to feet-off
Finish Time (Last 5 m)
sTime from the head crossing 5 m before the finish wall to the finishing touch.
Measurement / calculation
5 m head-cross to touch time
Underwater Time
sTime spent in the defined underwater phase.
Measurement / calculation
Entry to breakout after a dive, or feet-off to breakout after a turn
Underwater Distance
mHorizontal distance covered during the defined underwater phase.
Measurement / calculation
Distance covered from underwater start to breakout
Underwater Velocity
m/sAverage speed during the underwater phase.
Measurement / calculation
Underwater distance / underwater time
Breakout Time
sTime to breakout from a chosen reference point.
Measurement / calculation
Signal to breakout, or wall contact to breakout
Breakout Distance
mDistance from the starting or turning wall to breakout.
Measurement / calculation
Wall to breakout distance
Relay Changeover Reaction Time
sTime between the incoming swimmer’s touch and the outgoing swimmer’s toe-off.
Measurement / calculation
Touch to toe-off time
Split Differential
sDifference between two selected section times, such as the first and second halves.
Measurement / calculation
Second section time − first section time
Repetition Consistency
sVariation in times across comparable repetitions.
Measurement / calculation
Standard deviation of repetition times
Performance Drop-off
%Slowing relative to a reference repetition or section of the same distance.
Measurement / calculation
((Current time − reference time) / reference time) * 100
Horizontal Velocity
m/sAverage horizontal speed during the flight phase of the dive.
Measurement / calculation
Flight distance / flight time
02
Stroke and movement
8 metrics
Stroke Rate
cycles/minNumber of complete stroke cycles per minute.
Measurement / calculation
(Cycles / time in seconds) * 60
Distance Per Stroke (DPS)
m/cycleDistance travelled per complete stroke cycle.
Measurement / calculation
Distance / cycles, or (velocity * 60) / stroke rate
Stroke Count
strokes or cyclesNumber of strokes or cycles over a defined section. State which counting convention you use.
Measurement / calculation
Count over the section
Kick Rate
kicks/minNumber of kicks per minute. Define what counts as one kick.
Measurement / calculation
(Kicks / time in seconds) * 60
Kick Count
kicksNumber of kicks over a defined section.
Measurement / calculation
Count over the section
Breath Count
breathsNumber of breaths during a section, repetition or race.
Measurement / calculation
Count over the section
Breathing Pattern
DescriptiveSpacing, placement and side of breaths.
Measurement / calculation
Record when and where breaths occur
Stroke Index
Conventionally m²/sAn index combining swimming velocity and distance per stroke.
Measurement / calculation
Velocity * DPS or Vel^2 * (60/Stroke Rate)
03
Physiology, perceived effort and recovery
12 metrics
Heart Rate
bpmNumber of heartbeats per minute.
Measurement / calculation
Recorded heart rate
Heart Rate Variability (HRV)
ms for RMSSDVariation in the time between successive heartbeats. Specify the HRV measure used.
Measurement / calculation
Recorded HRV value, such as RMSSD
Blood Lactate
mmol/LBlood lactate concentration at a specified point during or after exercise.
Measurement / calculation
Lactate analyser reading
Rating of Perceived Exertion (RPE)
Scale scoreThe swimmer’s reported effort for a repetition, set or task.
Measurement / calculation
Rating on the chosen RPE scale
Scale options & evidence For RPE
For routine whole-session monitoring, a modified CR10 session-RPE is a practical starting point with swimming-specific evidence. For a repetition or set, rate that task separately and label it accordingly.
Modified CR10 session-RPE
0–10 · higher = greater session effort
Best fit here: comparing the swimmer’s perceived demand across training sessions.
- How to use it
- Use the published modified CR10 anchors. Ask for one overall session rating at a consistent delay after finishing; the original approach uses approximately 30 minutes. If calculating session load, multiply the rating by session duration in minutes and report arbitrary units. Keep the rating and calculated load distinct.
- Why it is relevant
- In 12 trained swimmers over 20 sessions, session-RPE load correlated with heart-rate-based load. This supports a practical monitoring method for swimming.
- What the evidence does not establish
- This evidence concerns whole-session load, not a validated fatigue or readiness score. It does not establish that session-RPE is superior for every swimmer or session type.
Borg RPE scale
6–20 · higher = greater exertion
Useful when a swimming test or an established squad protocol already uses the 6–20 scale.
- How to use it
- Show the original scale and ask about exertion at the specified point in the repetition, set or test. Familiarise swimmers with its anchors before collecting routine data.
- Why it is relevant
- Borg’s foundational work explains the perceptual basis and purpose of exertion scales.
- What the evidence does not establish
- The 6–20 scale and modified CR10 are different instruments. Do not mix their scores, convert them with a simple multiplier, or use 6–20 values in a CR10 session-load series.
Keep the question, named scale and collection time consistent. Ask swimmers for their own rating before sharing the coach’s target or the group’s scores.
How these options were selectedCritical Velocity (CV)
m/sVelocity calculated from the relationship between distance and time across selected maximal swims.
Measurement / calculation
Two-trial calculation: (longer distance − shorter distance) / (longer swim time − shorter swim time)
D′
mModelled distance capacity above critical velocity, calculated from the same performance trials.
Measurement / calculation
Distance − (CV * time), using the fitted distance–time model
Sleep Duration
hTotal time asleep.
Measurement / calculation
Recorded sleep time
Sleep Stages
min or %Estimated time spent in each sleep stage.
Measurement / calculation
Recorded time per stage, or (stage time / total sleep time) * 100
Oxygen Saturation (SpO₂)
%Estimated peripheral blood oxygen saturation.
Measurement / calculation
Pulse-oximeter reading
Fatigue
Scale scoreThe swimmer’s reported level of fatigue.
Measurement / calculation
Rating on the chosen scale
Scale options & evidence For fatigue
For a short daily swimming check-in, use a clearly anchored 1–7 fatigue item. Choose a full recovery–stress questionnaire when you need more detail about what sits behind the fatigue.
Seven-point fatigue item
1 = very fresh · 7 = very tired
Best fit here: a quick pre-training check-in that swimmers can repeat consistently.
- How to use it
- Use the same seven-point anchors as the published swimming protocol. Collect at the same point before training and compare the swimmer with their own usual scores.
- Why it is relevant
- Yoma and colleagues used this fatigue item in a competitive-swimming wellness questionnaire. It provides a directly relevant example of a practical collection method.
- What the evidence does not establish
- Use in a swimming study is not proof of a universally best scale or a validated threshold for changing training. Single-item monitoring methods vary substantially across studies.
Short Recovery and Stress Scale (SRSS)
8 items · each rated 0–6
Useful when a single fatigue number does not explain the swimmer’s current state.
- How to use it
- Use the complete published instrument and its instructions. Read physical, mental and emotional recovery/stress dimensions alongside one another, rather than treating an isolated item as the validated questionnaire.
- Why it is relevant
- The English SRSS underwent initial validity and reliability testing in 267 athletes from multiple sports.
- What the evidence does not establish
- This is broader recovery–stress monitoring, not a swimmer-specific fatigue test. Higher recovery and higher stress scores have different meanings; do not add them into an invented total.
An unusual or persistent change is a reason to talk with the swimmer and review recent training and life demands. A single score does not diagnose overtraining.
How these options were selectedSoreness
Scale scoreThe swimmer’s reported soreness, overall or in a specified body region.
Measurement / calculation
Rating on the chosen scale
Scale options & evidence For soreness
For the same daily check-in, a seven-point soreness item keeps collection simple. A visual analogue scale is an alternative when you want to follow the intensity of soreness in a specific region.
Seven-point muscular soreness item
1 = free full movement · 7 = very sore
Best fit here: routine monitoring alongside the seven-point fatigue item.
- How to use it
- Use the published anchors and a consistent question. State whether you mean general muscle soreness or a particular body region; a regional adaptation should be labelled as an adaptation.
- Why it is relevant
- This item was used in the competitive-swimmer wellness protocol described by Yoma and colleagues.
- What the evidence does not establish
- It is a subjective wellness measure, not a direct measure of muscle damage or an injury diagnosis. A general score may hide a specific shoulder problem.
Visual analogue scale (VAS)
100-mm line · higher = more intense soreness
Useful for following a specified region under a repeatable assessment condition.
- How to use it
- Use fixed endpoint descriptors and have the swimmer mark soreness intensity on the line. Record the distance from the low end in millimetres. Keep the region, timing and assessment condition the same; a numbered 0–10 rating is a different format.
- Why it is relevant
- A study of 23 adults compared a VAS with a longer pain questionnaire for delayed-onset muscle soreness, supporting the usefulness of a simple intensity measure in that setting.
- What the evidence does not establish
- The study was not swimming-specific and did not establish swimmer cut-offs. Intensity alone does not capture the location, character or cause of pain.
Keep soreness and pain descriptions available separately. New focal pain or pain that changes swimming technique needs assessment rather than being absorbed into a wellness total.
How these options were selectedReadiness
Scale scoreReported or device-estimated preparedness for training.
Measurement / calculation
Rating or score from the chosen system
Scale options & evidence For readiness
For a brief pre-session conversation, the Perceived Recovery Status scale is a practical option. Use the SRSS when you want a fuller recovery–stress profile. Both inform readiness; neither certifies it.
Perceived Recovery Status (PRS)
0–10 · higher = more recovered
Best fit here: a short check on perceived recovery before the next session.
- How to use it
- Use the published PRS anchors, from very poorly recovered to very well recovered. Keep the point of collection consistent; the development study assessed recovery around a standardised warm-up before repeated sprinting.
- Why it is relevant
- In 16 adults, perceived recovery was associated with changes in repeated-sprint running performance following different recovery intervals.
- What the evidence does not establish
- This was a small running study, not a swimming validation or a prediction rule. Perceived recovery is one part of readiness; a high score does not guarantee performance or justify extra load.
Short Recovery and Stress Scale (SRSS)
8 items · each rated 0–6
Useful when readiness may reflect physical, mental and emotional factors.
- How to use it
- Administer the published instrument consistently and retain its separate recovery and stress dimensions. Use the profile to guide a conversation about the planned session.
- Why it is relevant
- Initial English-language validation included athletes from team and individual sports, supporting a structured multidimensional option.
- What the evidence does not establish
- No universal swimming go/no-go threshold is established by that validation. A proprietary wearable readiness score is a different measure and cannot be treated as equivalent.
With younger swimmers, check that the wording and anchors are understood. Research on recovery–stress questionnaires in athletes aged 10–16 makes age-appropriate administration a relevant consideration.
How these options were selected04
Training context
7 metrics
Recovery Time Between Repetitions
sRest between finishing one repetition and starting the next.
Measurement / calculation
Finish-to-next-start time
Departure / Send-off Interval
s or minTime between the starts of successive repetitions.
Measurement / calculation
Swimming time + recovery time
Total Distance
m or kmDistance completed in a set, session or reporting period.
Measurement / calculation
Sum of completed distances
Session Duration
minTotal session time. Specify whether rest and instruction are included.
Measurement / calculation
Session start-to-finish time
Repetitions Completed
repetitionsNumber of repetitions completed.
Measurement / calculation
Repetition count
Intensity Distribution
m or minTraining completed within each defined intensity category.
Measurement / calculation
Distance or time in each category
Planned Versus Completed Work
Relevant unit or %Comparison of the prescribed and completed training.
Measurement / calculation
Completed − planned, or (completed / planned) * 100
05
Open-water additions
4 metrics
Actual Distance Travelled
m or kmDistance covered along the swimmer’s recorded route.
Measurement / calculation
Recorded route distance
Course Deviation
mDeparture from the intended route, expressed as an offset or extra distance.
Measurement / calculation
Distance from the intended line, or actual distance − reference route distance
Sighting Frequency
sightings/min or sightings/100 mNumber of sighting actions over a defined time or distance.
Measurement / calculation
Sightings / minutes, or (sightings / distance) * 100
Section Pace
s/100 mPace over a defined part of the course.
Measurement / calculation
(Section time / section distance) * 100
06
Performance score
1 metrics
FINA / World Aquatics Points
pointsPerformance score relative to the applicable published base time.
Measurement / calculation
1000 * (base time / swim time)³, truncated to a whole number
Choosing a scale for your swimmers
These are practical choices for routine coach-led monitoring, based on the task, collection burden and available evidence. “Best fit here” is an applied recommendation, not a ranking proven in a head-to-head swimming trial.
A systematic review of 56 studies supports self-reported measures for tracking athletes’ responses to training. A separate review of single-item measures in team sports found substantial variation in scale design and relationships with training load. That supports consistent methods and individual interpretation, rather than a universal readiness score or cut-off.
Saw, Main & Gastin (2016) · Duignan et al. (2020)
Choose one instrument for each purpose, use its published wording and anchors, and keep timing consistent. Track each swimmer against their own history. Do not combine scales with different directions or invent a single total. The options explain the instruments; use the linked publications or manuals for the complete questionnaires.
Research references
- Saw, Main & Gastin (2016) — Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic reviewSystematic review · 56 studies across sports
- Duignan et al. (2020) — Single-Item Self-Report Measures of Team-Sport Athlete Wellbeing and Their Relationship With Training Load: A Systematic ReviewSystematic review · team sports
- Wallace, Slattery & Coutts (2009) — The ecological validity and application of the session-RPE method for quantifying training loads in swimmingOriginal study · 12 trained swimmers, 20 sessions
- Haddad et al. (2017) — Session-RPE Method for Training Load Monitoring: Validity, Ecological Usefulness, and Influencing FactorsMethods review · session-RPE
- Borg (1982) — Psychophysical bases of perceived exertionFoundational methods paper · perceived exertion
- Yoma, Herrington & Mackenzie (2021) — Cumulative Effects of a Week’s Training Loads on Shoulder Physical Qualities and Wellness in Competitive SwimmersOriginal study · competitive swimmers
- Nässi et al. (2017) — Development of two short measures for recovery and stress in sportInitial validation · 267 athletes across sports
- Laurent et al. (2011) — A practical approach to monitoring recovery: development of a perceived recovery status scaleDevelopment study · 16 adults, repeated sprint running
- Cleather & Guthrie (2007) — Quantifying delayed-onset muscle soreness: a comparison of unidimensional and multidimensional instrumentationOriginal study · 23 adults, muscle soreness
- Kölling et al. (2019) — Modification and Applicability of Questionnaires to Assess the Recovery-Stress State Among Adolescent and Child AthletesQuestionnaire study · athletes aged 10–16
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