Swim Pace Calculator
Work out your swim pace per 100 from any distance and time, in metres or yards.
How to use the swim pace calculator
- Choose metres or yards.
- Enter the distance you swam and your time.
- Click Calculate to see pace per 100 and per 50.
Pace per 100 is the swimmer's currency
Just as runners think in pace per km, swimmers benchmark everything in seconds per 100. Tracking it across sessions is the simplest way to see your fitness improve.
Pace per 100 is the swimmer's currency
Just as runners think in pace per kilometre, swimmers benchmark everything in seconds per 100 metres or yards. Tracking it across sessions is the simplest way to see fitness improve and to set repeatable interval targets in the pool.
Pool versus open-water pace
Open-water swimming is usually slower than the pool because of sighting, currents, wetsuit drag changes, and the lack of walls to push off. When planning a triathlon or open-water event, add time to your pool pace rather than assuming you will match it.
Swim finish time by pace per 100 m
| Pace /100 m | 400 m | 1,500 m | 1.9 km (70.3) | 3.8 km (Ironman) |
|---|---|---|---|---|
| 1:30 | 6:00 | 22:30 | 28:30 | 57:00 |
| 1:45 | 7:00 | 26:15 | 33:15 | 1:06:30 |
| 2:00 | 8:00 | 30:00 | 38:00 | 1:16:00 |
| 2:15 | 9:00 | 33:45 | 42:45 | 1:25:30 |
| 2:30 | 10:00 | 37:30 | 47:30 | 1:35:00 |
Assumes an even pace throughout. Open-water swims usually run slower than pool pace because of sighting, currents and no wall push-offs, so add a margin for race day.
Frequently asked questions
What is a good swim pace per 100m?
Recreational swimmers often sit around 2:00–2:30 per 100 m; competitive pool swimmers go well under 1:20. Open-water and triathlon paces are a little slower.
How do I convert pool times to pace?
Divide your total time by the distance and multiply by 100. This tool does it automatically and also shows your per-50 pace.
What is a good swim pace per 100m?
Recreational swimmers often sit around 2:00-2:30 per 100 m, while competitive pool swimmers go well under 1:20. Open-water paces are typically a little slower.
How do I convert a swim time to pace?
Divide total time by distance and multiply by 100. The calculator does this and also shows your per-50 pace for interval work.
Why am I slower in open water than the pool?
Sighting, currents, chop, and no push-offs from walls all slow open-water swimming. Expect to add time compared with your pool pace.
How long will my triathlon swim take?
Multiply your pace per 100 m by the distance. At 2:00 per 100 m, a 1,500 m swim takes 30 minutes and a 1.9 km 70.3 swim about 38 minutes, as the table below lays out.
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