Swim Pace Calculator
Fill any two of distance, time and pace. The third one is calculated instantly.
Swim pace is your total time divided by your distance, brought back to 100 metres. Swimming 1500 m in 30:00 gives 2:00 per 100 m, which is exactly 3.0 km/h. This calculator solves all three ways: give it any two of distance, time and pace, and it returns the third one along with your speed in m/s, km/h and mph, and a full pace chart you can train from.
Swim pace solver
Enter your distance and your total time.
Format M:SS or H:MM:SS.
Swim pace chart per 100 m
Every row is a pace, every column a distance. The chart centres on your own pace once you calculate, and you choose how far apart the rows sit.
| Pace /100 m | 100 m | 200 m | 400 m | 800 m | 1500 m | 1.9 km | 3.8 km |
|---|---|---|---|---|---|---|---|
| 1:35 | 1:35 | 3:10 | 6:20 | 12:40 | 23:45 | 30:05 | 1:00:10 |
| 1:40 | 1:40 | 3:20 | 6:40 | 13:20 | 25:00 | 31:40 | 1:03:20 |
| 1:45 | 1:45 | 3:30 | 7:00 | 14:00 | 26:15 | 33:15 | 1:06:30 |
| 1:50 | 1:50 | 3:40 | 7:20 | 14:40 | 27:30 | 34:50 | 1:09:40 |
| 1:55 | 1:55 | 3:50 | 7:40 | 15:20 | 28:45 | 36:25 | 1:12:50 |
| 2:00 | 2:00 | 4:00 | 8:00 | 16:00 | 30:00 | 38:00 | 1:16:00 |
| 2:05 | 2:05 | 4:10 | 8:20 | 16:40 | 31:15 | 39:35 | 1:19:10 |
| 2:10 | 2:10 | 4:20 | 8:40 | 17:20 | 32:30 | 41:10 | 1:22:20 |
| 2:15 | 2:15 | 4:30 | 9:00 | 18:00 | 33:45 | 42:45 | 1:25:30 |
| 2:20 | 2:20 | 4:40 | 9:20 | 18:40 | 35:00 | 44:20 | 1:28:40 |
| 2:25 | 2:25 | 4:50 | 9:40 | 19:20 | 36:15 | 45:55 | 1:31:50 |
In metres, 1.9 km and 3.8 km are the half and full Ironman swims. In yards, 1650 is the pool mile, and 1.2 mi and 2.4 mi are those same two triathlon swims.
What is a good swim pace?
Front crawl reference bands for a continuous swim, not a sprint. Pace is per 100 m, and the last column is what that gives over 1500 m.
| Level | /100 m | /100 yd | 1500 m |
|---|---|---|---|
| Beginner | 2:30-3:00 | 2:17-2:45 | 37:30-45:00 |
| Recreational swimmer | 2:00-2:30 | 1:50-2:17 | 30:00-37:30 |
| Fitness swimmer | 1:45-2:00 | 1:36-1:50 | 26:15-30:00 |
| Club swimmer | 1:25-1:45 | 1:18-1:36 | 21:15-26:15 |
| Elite swimmer | 1:00-1:25 | 0:55-1:18 | 15:00-21:15 |
Reference bands compiled by TrainingZones.io from masters and age group race data. Individual pace varies with technique, water conditions and wetsuit use.
Swim pace conversion: metres, yards and km/h
Swimmers move between three units without thinking about it: pace per 100 metres in a metric pool, pace per 100 yards in a US pool, and speed in km/h when comparing with running or cycling. Here is how they relate.
- Yards to metres: 100 metres is 109.36 yards, so the same effort is always faster over 100 yards. Divide a yard pace by 0.9144 to get the metric one. A 1:30 per 100 yd is about 1:38 per 100 m.
- Pace to speed: speed in km/h = 360 / pace in seconds per 100 m. A 2:00 per 100 m is exactly 3.0 km/h, and 1:40 per 100 m is 3.6 km/h.
- The pool mile is 1650 yards, not 1760. It is the closest round number of 25 yard lengths to 1500 metres, which is why US pool programmes race that distance.
From pace to your training zones
A pace is arithmetic. It tells you how fast you swam, not how hard it was for you. Two swimmers holding 1:45 per 100 m can be in completely different physiological zones.
Training zones need a threshold. The Critical Swim Speed test gives you one from a 400 m and a 200 m time trial, and our CSS calculator turns it into five pace zones you can actually swim to.
Related Tools
Scientific references
- Wakayoshi K, Ikuta K, Yoshida T, et al. (1992). Determination and validity of critical velocity as an index of swimming performance in the competitive swimmer. European Journal of Applied Physiology, 64(2):153-157.
- Maglischo EW (2003). Swimming Fastest. Human Kinetics, Champaign IL.
- Toussaint HM, Hollander AP (1994). Energetics of competitive swimming: implications for training programmes. Sports Medicine, 18(6):384-405.
- Costill DL, Kovaleski J, Porter D, et al. (1985). Energy expenditure during front crawl swimming: predicting success in middle-distance events. International Journal of Sports Medicine, 6(5):266-270.
- World Aquatics (2023). Facilities Rules FR 2: dimensions of swimming pools. World Aquatics Rulebook.
Frequently asked questions
How do you calculate swim pace?
Divide your total time by your distance, then bring it back to 100 metres: pace = total time / (distance / 100). Swimming 1500 m in 30:00 gives 30 / 15 = 2:00 per 100 m. Unlike running, swim pace is never expressed per kilometre.
What is a good swim pace per 100 m?
For a fit recreational swimmer, 2:00 per 100 m is a solid reference, and it is exactly 3.0 km/h. Beginners usually sit between 2:30 and 3:00, club swimmers between 1:25 and 1:45, and elite open water swimmers hold under 1:15.
How do I convert a 100 yard pace to 100 metres?
Divide the yard pace by 0.9144, since 100 metres is 109.36 yards. A 1:30 per 100 yards is about 1:38 per 100 metres. The calculator shows both at once, whichever unit you enter.
What is the average swim pace for a triathlon?
Age group triathletes typically swim between 1:50 and 2:20 per 100 m in open water. That gives roughly 27 to 35 minutes for the 1500 m Olympic swim, and 1h10 to 1h30 for the 3800 m Ironman swim.
How fast is 2:00 per 100 m in km/h?
Exactly 3.0 km/h, or 0.833 m/s. The conversion is speed in km/h = 360 / pace in seconds per 100 m. At that pace a 1500 m takes 30:00 and a 3800 m takes 1:16:00.