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Wear your watch snugly on your wrist to avoid any shaking. To get consistent readings it should always be worn on the
same position on your wrist. Avoid wearing any other devices like watches, activity trackers or phone armbands on the
same arm. In addition, do not hold anything in the same hand like a map or a phone.
Speed and distance from the wrist is available in the following running type sports: Walking, Running, Jogging, Road
running, Trail running, Treadmill running, Track and field running and Ultra running. To see speed and distance during a
training session, make sure you have speed and distance added to the training view of the sport profile you use when
running. This can be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service.
Swimming metrics
Swimming metrics help you analyze each swimming session, and follow your performance and progress in the long run.
To get the most accurate information, make sure your have set which hand you wear your watch on. You can
check that you’ve set which hand you wear your watch from the product settings in Flow.
Pool swimming
When using the Swimming or Pool swimming profile, the watch records your swim distance, time and pace, stroke rate,
rest times and also identifies your swimming style. In addition, with the help of the SWOLF score you can keep track of
your development.
Swimming Styles: Your watch recognizes your swimming style, and calculates style specific metrics as well as totals for
your whole session. Styles the watch recognizes:
l Freestyle
l Backstroke
l Breaststroke
l Butterfly
Pace and Distance: Once the watch has recognized your swimming style as one of the four swimming styles mentioned
above, it will be able to detect your turns and use this information to give you accurate pace and distance. The pace and
distance measurements are based on detected turns and the set pool length. Every time you turn, one pool length gets
added to the total distance swam.
Strokes: Your watch tells you how many strokes you take in a minute or per pool length. This information can be used to
find out more about your swimming technique, rhythm and timing.
SWOLF (short for swimming and golf) is an indirect measure of efficiency. SWOLF is calculated by adding together your
time and the amount of strokes it takes you to swim a pool length. For instance, 30 seconds and 10 strokes to swim the
length of a pool will equal a SWOLF score of 40. Generally, the lower your SWOLF is for a certain distance and style, the
more efficient you are.
SWOLF is highly individual, and thus should not be compared to SWOLF scores other people have swam. It’s rather a
personal tool that can help you improve and fine-tune your technique, and find an optimal efficiency for different styles.
Pool Length setting
It’s important that you choose the correct pool length, as it affects pace, distance and stroke calculation, as well as your
SWOLF score. The default lengths are 25 meters, 50 meters and 25 yards, but you can also set it manually to a custom
length. The minimum length that can be chosen is 20 meters/yards.
You can choose the pool length in pre-training mode from the quick menu. Choose Settings to access the quick menu, and
then choose the Pool length setting and set the correct length.
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