How to calculate swimming pace
Swimming pace is usually shown as time per 100m or 100yd. Divide the finish time by the total distance, then multiply by 100 to compare different swims on the same basis.
Swim pace calculator
Calculate swim pace, splits and training targets.
Enter your target distance and finish time to calculate realistic pacing, split targets and training speeds.
PoolOpen waterTriathlonShareable links
Calculator inputs
Set your target
Result summary
Your target pace
Average pace
1:36 / 100m
Finish 1500m in 24:00.
Average pace
1:36 / 100m
50m split
0:48
25m split
0:24
Speed
3.75 km/h
Strategy
Recommended
Course
50m pool
Race pacing chart
Split pace against average
Average line: 1:36 / 100m
Race splits
Target split table
Showing 15 of 15
| Distance | Split | Cumulative | Difference from average | Race phase |
|---|---|---|---|---|
| 100m | 1:35.1 | 1:35.1 | 0.9s faster | Start |
| 200m | 1:36.1 | 3:11.2 | 0.1s slower | Settle |
| 300m | 1:36.1 | 4:47.3 | 0.1s slower | Settle |
| 400m | 1:36.1 | 6:23.4 | 0.1s slower | Settle |
| 500m | 1:36.1 | 7:59.5 | 0.1s slower | Hold |
| 600m | 1:36.7 | 9:36.2 | 0.7s slower | Hold |
| 700m | 1:36.7 | 11:12.9 | 0.7s slower | Hold |
| 800m | 1:36.7 | 12:49.6 | 0.7s slower | Hold |
| 900m | 1:36.7 | 14:26.3 | 0.7s slower | Hold |
| 1km | 1:36.6 | 16:02.9 | 0.6s slower | Hold |
| 1100m | 1:36.6 | 17:39.5 | 0.6s slower | Hold |
| 1200m | 1:36.6 | 19:16.1 | 0.6s slower | Build |
| 1300m | 1:35.3 | 20:51.4 | 0.7s faster | Build |
| 1400m | 1:34.6 | 22:26 | 1.4s faster | Build |
| 1500m | 1:34 | 24:00 | 2.0s faster | Finish |
Training targets
Repeat targets
Estimated repeat targets to help you develop the speed and endurance required for this pace.
Repeat
50m
Target
0:44.2
Effort
Speed
Recovery
45-90s
Repeat
100m
Target
1:36
Effort
Race pace
Recovery
30-60s
Repeat
200m
Target
3:19.7
Effort
Threshold
Recovery
20-40s
Repeat
400m
Target
7:10.1
Effort
Aerobic endurance
Recovery
10-30s
These training targets are estimates. Individual targets will vary based on stroke, fitness, technique and recovery.
DuoSwim zones
Your estimated DuoSwim zones
Zone 1 - Recovery
1:55.2 to 2:09.6 / 100m
Easy swimming between harder sessions.
Zone 2 - Aerobic
1:45.6 to 1:55.2 / 100m
Sustainable endurance and technique work.
Zone 3 - Tempo
1:38.9 to 1:45.6 / 100m
Controlled pace that builds aerobic strength.
Zone 4 - Threshold
1:34.1 to 1:38.9 / 100m
Hard repeat work near your sustainable limit.
Zone 5 - Race pace / Speed
1:26.4 to 1:34.1 / 100m
Fast race-specific and speed-development efforts.
Download DuoSwim app
Take this pace into DuoSwim.
Use your calculated pace for personalised swim workouts, watch-ready sessions and progress tracking in the app.
Download DuoSwim app
Turn this calculator into a swim plan.
Use your calculated pace inside DuoSwim for personalised plans, guided workouts and progress tracking on your phone and watch.
How to pace a swimming race
Short races often open quickly and fade slightly. Longer races are usually faster when the start is controlled, the middle is steady and the finish builds progressively.
Pool swimming versus open-water pacing
Pool splits are precise because every length is measured. Open-water pace can vary with sighting, drafting, waves and navigation, so use the calculator as a target range rather than a fixed prediction.
How to use swimming training zones
Zones translate a goal pace into easier aerobic work, controlled threshold repeats and race-pace speed. They are best refined with recent test sets and consistent training feedback.
Common swimming pace examples
| Distance | Finish time | Average pace | Typical use |
|---|---|---|---|
| 100m | 1:30 | 1:30 / 100m | Short pool benchmark |
| 400m | 6:00 | 1:30 / 100m | Threshold pacing practice |
| 1500m | 24:00 | 1:36 / 100m | Pool or open-water target |
| 1.9km | 36:00 | 1:54 / 100m | Middle-distance triathlon swim |
Related DuoSwim tool
Want calories from that pace?
Use the swimming calorie calculator to estimate calorie burn from stroke, body weight, active time, distance or laps.
Open swimming calorie calculatorFrequently asked questions
Swimming pace calculator FAQs
How do I calculate my swimming pace per 100m?
Divide your total finish time by the distance swum, then multiply by 100. For example, 1500m in 24 minutes is 96 seconds per 100m, or 1:36 per 100m.
What is a good swimming pace per 100m?
A good pace depends on your experience, stroke, course and race distance. Many recreational swimmers may target around 2:00-2:30 per 100m, while competitive swimmers often train well below that.
Should I swim at an even pace?
Even pacing is useful for learning control, but many races benefit from a small pacing curve: a controlled start, a steady middle and a committed finish.
How should I pace a 100m swim?
A 100m swim usually starts quickly, settles slightly through the middle and finishes with maximum effort. The final length may feel harder even when the target split is close to average.
How should I pace a 1500m swim?
For 1500m, aim for a controlled opening, a sustainable middle section and a progressive build over the final few hundred metres.
How should I pace a 1.9km triathlon swim?
For a 1.9km triathlon swim, avoid an aggressive start unless you need position. Settle into rhythm early, sight efficiently and build effort only once your breathing is controlled.
Are pool and open-water swimming paces the same?
Not always. Open-water pace can be affected by sighting, drafting, currents, turns, navigation and wetsuit conditions, while pool pace is easier to measure precisely.
How accurate are the DuoSwim training zones?
The zones on this page are estimates derived from your selected target pace. For more accurate zones, use a recent swim test or personalised coaching data.