Swim Pace Chart
Find your swim finish time at any pace. Toggle distances to customise the chart for pool, open water, or triathlon events.
Distances
| Pace /100m | Pace /100yd | 200m | 400m | 750m | 1500m |
|---|---|---|---|---|---|
| 0:50 | 0:46 | 1:40 | 3:20 | 6:15 | 12:30 |
| 0:51 | 0:47 | 1:42 | 3:24 | 6:23 | 12:45 |
| 0:52 | 0:48 | 1:44 | 3:28 | 6:30 | 13:00 |
| 0:53 | 0:48 | 1:46 | 3:32 | 6:38 | 13:15 |
| 0:54 | 0:49 | 1:48 | 3:36 | 6:45 | 13:30 |
| 0:55 | 0:50 | 1:50 | 3:40 | 6:53 | 13:45 |
| 0:56 | 0:51 | 1:52 | 3:44 | 7:00 | 14:00 |
| 0:57 | 0:52 | 1:54 | 3:48 | 7:08 | 14:15 |
| 0:58 | 0:53 | 1:56 | 3:52 | 7:15 | 14:30 |
| 0:59 | 0:54 | 1:58 | 3:56 | 7:23 | 14:45 |
| 1:00 | 0:55 | 2:00 | 4:00 | 7:30 | 15:00 |
| 1:01 | 0:56 | 2:02 | 4:04 | 7:38 | 15:15 |
| 1:02 | 0:57 | 2:04 | 4:08 | 7:45 | 15:30 |
| 1:03 | 0:58 | 2:06 | 4:12 | 7:53 | 15:45 |
| 1:04 | 0:59 | 2:08 | 4:16 | 8:00 | 16:00 |
| 1:05 | 0:59 | 2:10 | 4:20 | 8:08 | 16:15 |
| 1:06 | 1:00 | 2:12 | 4:24 | 8:15 | 16:30 |
| 1:07 | 1:01 | 2:14 | 4:28 | 8:23 | 16:45 |
| 1:08 | 1:02 | 2:16 | 4:32 | 8:30 | 17:00 |
| 1:09 | 1:03 | 2:18 | 4:36 | 8:38 | 17:15 |
| 1:10 | 1:04 | 2:20 | 4:40 | 8:45 | 17:30 |
| 1:11 | 1:05 | 2:22 | 4:44 | 8:53 | 17:45 |
| 1:12 | 1:06 | 2:24 | 4:48 | 9:00 | 18:00 |
| 1:13 | 1:07 | 2:26 | 4:52 | 9:08 | 18:15 |
| 1:14 | 1:08 | 2:28 | 4:56 | 9:15 | 18:30 |
| 1:15 | 1:09 | 2:30 | 5:00 | 9:23 | 18:45 |
| 1:16 | 1:09 | 2:32 | 5:04 | 9:30 | 19:00 |
| 1:17 | 1:10 | 2:34 | 5:08 | 9:38 | 19:15 |
| 1:18 | 1:11 | 2:36 | 5:12 | 9:45 | 19:30 |
| 1:19 | 1:12 | 2:38 | 5:16 | 9:53 | 19:45 |
| 1:20 | 1:13 | 2:40 | 5:20 | 10:00 | 20:00 |
| 1:21 | 1:14 | 2:42 | 5:24 | 10:08 | 20:15 |
| 1:22 | 1:15 | 2:44 | 5:28 | 10:15 | 20:30 |
| 1:23 | 1:16 | 2:46 | 5:32 | 10:23 | 20:45 |
| 1:24 | 1:17 | 2:48 | 5:36 | 10:30 | 21:00 |
| 1:25 | 1:18 | 2:50 | 5:40 | 10:38 | 21:15 |
| 1:26 | 1:19 | 2:52 | 5:44 | 10:45 | 21:30 |
| 1:27 | 1:20 | 2:54 | 5:48 | 10:53 | 21:45 |
| 1:28 | 1:20 | 2:56 | 5:52 | 11:00 | 22:00 |
| 1:29 | 1:21 | 2:58 | 5:56 | 11:08 | 22:15 |
| 1:30 | 1:22 | 3:00 | 6:00 | 11:15 | 22:30 |
| 1:31 | 1:23 | 3:02 | 6:04 | 11:23 | 22:45 |
| 1:32 | 1:24 | 3:04 | 6:08 | 11:30 | 23:00 |
| 1:33 | 1:25 | 3:06 | 6:12 | 11:38 | 23:15 |
| 1:34 | 1:26 | 3:08 | 6:16 | 11:45 | 23:30 |
| 1:35 | 1:27 | 3:10 | 6:20 | 11:53 | 23:45 |
| 1:36 | 1:28 | 3:12 | 6:24 | 12:00 | 24:00 |
| 1:37 | 1:29 | 3:14 | 6:28 | 12:08 | 24:15 |
| 1:38 | 1:30 | 3:16 | 6:32 | 12:15 | 24:30 |
| 1:39 | 1:31 | 3:18 | 6:36 | 12:23 | 24:45 |
| 1:40 | 1:31 | 3:20 | 6:40 | 12:30 | 25:00 |
| 1:41 | 1:32 | 3:22 | 6:44 | 12:38 | 25:15 |
| 1:42 | 1:33 | 3:24 | 6:48 | 12:45 | 25:30 |
| 1:43 | 1:34 | 3:26 | 6:52 | 12:53 | 25:45 |
| 1:44 | 1:35 | 3:28 | 6:56 | 13:00 | 26:00 |
| 1:45 | 1:36 | 3:30 | 7:00 | 13:08 | 26:15 |
| 1:46 | 1:37 | 3:32 | 7:04 | 13:15 | 26:30 |
| 1:47 | 1:38 | 3:34 | 7:08 | 13:23 | 26:45 |
| 1:48 | 1:39 | 3:36 | 7:12 | 13:30 | 27:00 |
| 1:49 | 1:40 | 3:38 | 7:16 | 13:38 | 27:15 |
| 1:50 | 1:41 | 3:40 | 7:20 | 13:45 | 27:30 |
| 1:51 | 1:41 | 3:42 | 7:24 | 13:53 | 27:45 |
| 1:52 | 1:42 | 3:44 | 7:28 | 14:00 | 28:00 |
| 1:53 | 1:43 | 3:46 | 7:32 | 14:08 | 28:15 |
| 1:54 | 1:44 | 3:48 | 7:36 | 14:15 | 28:30 |
| 1:55 | 1:45 | 3:50 | 7:40 | 14:23 | 28:45 |
| 1:56 | 1:46 | 3:52 | 7:44 | 14:30 | 29:00 |
| 1:57 | 1:47 | 3:54 | 7:48 | 14:38 | 29:15 |
| 1:58 | 1:48 | 3:56 | 7:52 | 14:45 | 29:30 |
| 1:59 | 1:49 | 3:58 | 7:56 | 14:53 | 29:45 |
| 2:00 | 1:50 | 4:00 | 8:00 | 15:00 | 30:00 |
| 2:01 | 1:51 | 4:02 | 8:04 | 15:08 | 30:15 |
| 2:02 | 1:52 | 4:04 | 8:08 | 15:15 | 30:30 |
| 2:03 | 1:52 | 4:06 | 8:12 | 15:23 | 30:45 |
| 2:04 | 1:53 | 4:08 | 8:16 | 15:30 | 31:00 |
| 2:05 | 1:54 | 4:10 | 8:20 | 15:38 | 31:15 |
| 2:06 | 1:55 | 4:12 | 8:24 | 15:45 | 31:30 |
| 2:07 | 1:56 | 4:14 | 8:28 | 15:53 | 31:45 |
| 2:08 | 1:57 | 4:16 | 8:32 | 16:00 | 32:00 |
| 2:09 | 1:58 | 4:18 | 8:36 | 16:08 | 32:15 |
| 2:10 | 1:59 | 4:20 | 8:40 | 16:15 | 32:30 |
| 2:11 | 2:00 | 4:22 | 8:44 | 16:23 | 32:45 |
| 2:12 | 2:01 | 4:24 | 8:48 | 16:30 | 33:00 |
| 2:13 | 2:02 | 4:26 | 8:52 | 16:38 | 33:15 |
| 2:14 | 2:03 | 4:28 | 8:56 | 16:45 | 33:30 |
| 2:15 | 2:03 | 4:30 | 9:00 | 16:53 | 33:45 |
| 2:16 | 2:04 | 4:32 | 9:04 | 17:00 | 34:00 |
| 2:17 | 2:05 | 4:34 | 9:08 | 17:08 | 34:15 |
| 2:18 | 2:06 | 4:36 | 9:12 | 17:15 | 34:30 |
| 2:19 | 2:07 | 4:38 | 9:16 | 17:23 | 34:45 |
| 2:20 | 2:08 | 4:40 | 9:20 | 17:30 | 35:00 |
| 2:21 | 2:09 | 4:42 | 9:24 | 17:38 | 35:15 |
| 2:22 | 2:10 | 4:44 | 9:28 | 17:45 | 35:30 |
| 2:23 | 2:11 | 4:46 | 9:32 | 17:53 | 35:45 |
| 2:24 | 2:12 | 4:48 | 9:36 | 18:00 | 36:00 |
| 2:25 | 2:13 | 4:50 | 9:40 | 18:08 | 36:15 |
| 2:26 | 2:14 | 4:52 | 9:44 | 18:15 | 36:30 |
| 2:27 | 2:14 | 4:54 | 9:48 | 18:23 | 36:45 |
| 2:28 | 2:15 | 4:56 | 9:52 | 18:30 | 37:00 |
| 2:29 | 2:16 | 4:58 | 9:56 | 18:38 | 37:15 |
| 2:30 | 2:17 | 5:00 | 10:00 | 18:45 | 37:30 |
| 2:31 | 2:18 | 5:02 | 10:04 | 18:53 | 37:45 |
| 2:32 | 2:19 | 5:04 | 10:08 | 19:00 | 38:00 |
| 2:33 | 2:20 | 5:06 | 10:12 | 19:08 | 38:15 |
| 2:34 | 2:21 | 5:08 | 10:16 | 19:15 | 38:30 |
| 2:35 | 2:22 | 5:10 | 10:20 | 19:23 | 38:45 |
| 2:36 | 2:23 | 5:12 | 10:24 | 19:30 | 39:00 |
| 2:37 | 2:24 | 5:14 | 10:28 | 19:38 | 39:15 |
| 2:38 | 2:24 | 5:16 | 10:32 | 19:45 | 39:30 |
| 2:39 | 2:25 | 5:18 | 10:36 | 19:53 | 39:45 |
| 2:40 | 2:26 | 5:20 | 10:40 | 20:00 | 40:00 |
| 2:41 | 2:27 | 5:22 | 10:44 | 20:08 | 40:15 |
| 2:42 | 2:28 | 5:24 | 10:48 | 20:15 | 40:30 |
| 2:43 | 2:29 | 5:26 | 10:52 | 20:23 | 40:45 |
| 2:44 | 2:30 | 5:28 | 10:56 | 20:30 | 41:00 |
| 2:45 | 2:31 | 5:30 | 11:00 | 20:38 | 41:15 |
| 2:46 | 2:32 | 5:32 | 11:04 | 20:45 | 41:30 |
| 2:47 | 2:33 | 5:34 | 11:08 | 20:53 | 41:45 |
| 2:48 | 2:34 | 5:36 | 11:12 | 21:00 | 42:00 |
| 2:49 | 2:35 | 5:38 | 11:16 | 21:08 | 42:15 |
| 2:50 | 2:35 | 5:40 | 11:20 | 21:15 | 42:30 |
| 2:51 | 2:36 | 5:42 | 11:24 | 21:23 | 42:45 |
| 2:52 | 2:37 | 5:44 | 11:28 | 21:30 | 43:00 |
| 2:53 | 2:38 | 5:46 | 11:32 | 21:38 | 43:15 |
| 2:54 | 2:39 | 5:48 | 11:36 | 21:45 | 43:30 |
| 2:55 | 2:40 | 5:50 | 11:40 | 21:53 | 43:45 |
| 2:56 | 2:41 | 5:52 | 11:44 | 22:00 | 44:00 |
| 2:57 | 2:42 | 5:54 | 11:48 | 22:08 | 44:15 |
| 2:58 | 2:43 | 5:56 | 11:52 | 22:15 | 44:30 |
| 2:59 | 2:44 | 5:58 | 11:56 | 22:23 | 44:45 |
| 3:00 | 2:45 | 6:00 | 12:00 | 22:30 | 45:00 |
| 3:01 | 2:46 | 6:02 | 12:04 | 22:38 | 45:15 |
| 3:02 | 2:46 | 6:04 | 12:08 | 22:45 | 45:30 |
| 3:03 | 2:47 | 6:06 | 12:12 | 22:53 | 45:45 |
| 3:04 | 2:48 | 6:08 | 12:16 | 23:00 | 46:00 |
| 3:05 | 2:49 | 6:10 | 12:20 | 23:08 | 46:15 |
| 3:06 | 2:50 | 6:12 | 12:24 | 23:15 | 46:30 |
| 3:07 | 2:51 | 6:14 | 12:28 | 23:23 | 46:45 |
| 3:08 | 2:52 | 6:16 | 12:32 | 23:30 | 47:00 |
| 3:09 | 2:53 | 6:18 | 12:36 | 23:38 | 47:15 |
| 3:10 | 2:54 | 6:20 | 12:40 | 23:45 | 47:30 |
| 3:11 | 2:55 | 6:22 | 12:44 | 23:53 | 47:45 |
| 3:12 | 2:56 | 6:24 | 12:48 | 24:00 | 48:00 |
| 3:13 | 2:56 | 6:26 | 12:52 | 24:08 | 48:15 |
| 3:14 | 2:57 | 6:28 | 12:56 | 24:15 | 48:30 |
| 3:15 | 2:58 | 6:30 | 13:00 | 24:23 | 48:45 |
| 3:16 | 2:59 | 6:32 | 13:04 | 24:30 | 49:00 |
| 3:17 | 3:00 | 6:34 | 13:08 | 24:38 | 49:15 |
| 3:18 | 3:01 | 6:36 | 13:12 | 24:45 | 49:30 |
| 3:19 | 3:02 | 6:38 | 13:16 | 24:53 | 49:45 |
| 3:20 | 3:03 | 6:40 | 13:20 | 25:00 | 50:00 |
| 3:21 | 3:04 | 6:42 | 13:24 | 25:08 | 50:15 |
| 3:22 | 3:05 | 6:44 | 13:28 | 25:15 | 50:30 |
| 3:23 | 3:06 | 6:46 | 13:32 | 25:23 | 50:45 |
| 3:24 | 3:07 | 6:48 | 13:36 | 25:30 | 51:00 |
| 3:25 | 3:07 | 6:50 | 13:40 | 25:38 | 51:15 |
| 3:26 | 3:08 | 6:52 | 13:44 | 25:45 | 51:30 |
| 3:27 | 3:09 | 6:54 | 13:48 | 25:53 | 51:45 |
| 3:28 | 3:10 | 6:56 | 13:52 | 26:00 | 52:00 |
| 3:29 | 3:11 | 6:58 | 13:56 | 26:08 | 52:15 |
| 3:30 | 3:12 | 7:00 | 14:00 | 26:15 | 52:30 |
| 3:31 | 3:13 | 7:02 | 14:04 | 26:23 | 52:45 |
| 3:32 | 3:14 | 7:04 | 14:08 | 26:30 | 53:00 |
| 3:33 | 3:15 | 7:06 | 14:12 | 26:38 | 53:15 |
| 3:34 | 3:16 | 7:08 | 14:16 | 26:45 | 53:30 |
| 3:35 | 3:17 | 7:10 | 14:20 | 26:53 | 53:45 |
| 3:36 | 3:18 | 7:12 | 14:24 | 27:00 | 54:00 |
| 3:37 | 3:18 | 7:14 | 14:28 | 27:08 | 54:15 |
| 3:38 | 3:19 | 7:16 | 14:32 | 27:15 | 54:30 |
| 3:39 | 3:20 | 7:18 | 14:36 | 27:23 | 54:45 |
| 3:40 | 3:21 | 7:20 | 14:40 | 27:30 | 55:00 |
| 3:41 | 3:22 | 7:22 | 14:44 | 27:38 | 55:15 |
| 3:42 | 3:23 | 7:24 | 14:48 | 27:45 | 55:30 |
| 3:43 | 3:24 | 7:26 | 14:52 | 27:53 | 55:45 |
| 3:44 | 3:25 | 7:28 | 14:56 | 28:00 | 56:00 |
| 3:45 | 3:26 | 7:30 | 15:00 | 28:08 | 56:15 |
| 3:46 | 3:27 | 7:32 | 15:04 | 28:15 | 56:30 |
| 3:47 | 3:28 | 7:34 | 15:08 | 28:23 | 56:45 |
| 3:48 | 3:28 | 7:36 | 15:12 | 28:30 | 57:00 |
| 3:49 | 3:29 | 7:38 | 15:16 | 28:38 | 57:15 |
| 3:50 | 3:30 | 7:40 | 15:20 | 28:45 | 57:30 |
| 3:51 | 3:31 | 7:42 | 15:24 | 28:53 | 57:45 |
| 3:52 | 3:32 | 7:44 | 15:28 | 29:00 | 58:00 |
| 3:53 | 3:33 | 7:46 | 15:32 | 29:08 | 58:15 |
| 3:54 | 3:34 | 7:48 | 15:36 | 29:15 | 58:30 |
| 3:55 | 3:35 | 7:50 | 15:40 | 29:23 | 58:45 |
| 3:56 | 3:36 | 7:52 | 15:44 | 29:30 | 59:00 |
| 3:57 | 3:37 | 7:54 | 15:48 | 29:38 | 59:15 |
| 3:58 | 3:38 | 7:56 | 15:52 | 29:45 | 59:30 |
| 3:59 | 3:39 | 7:58 | 15:56 | 29:53 | 59:45 |
| 4:00 | 3:39 | 8:00 | 16:00 | 30:00 | 1:00:00 |
How to Use Swim Pace
Your swim pace is measured as time per 100 metres (or 100 yards). It's the fundamental metric for tracking swim fitness and planning race strategy. Select the distances you're training for using the toggles above, and the table will show your predicted finish time at every pace from a fast 0:50/100m to a relaxed 4:00/100m.
Common Swim Distances
Pool events typically range from 200m to 1500m. Open water swims cover longer distances like 5K and 10K. Triathlon swims follow standard distances: 750m for sprint, 1500m for Olympic, 1900m for half Ironman, and 3800m for full Ironman. Knowing your pace per 100m lets you accurately predict your finish time for any of these events.
Tips for Improving Swim Pace
Focus on technique before speed. Reducing drag through better body position, streamlined turns, and efficient breathing will lower your pace more than raw effort. Incorporate interval sets such as 10x100m at threshold pace with short rest to build aerobic capacity. Track your pace over time to measure progress and adjust training intensity.
CSS & SWOLF Explained
Critical Swim Speed (CSS) is your threshold pace — the fastest pace you can sustain without accumulating excessive fatigue. It's calculated from your 400m and 200m time trial results and is widely used to set training zones. SWOLF (swim golf) combines your time and stroke count for a single length: a lower SWOLF indicates greater efficiency. Tracking both CSS and SWOLF alongside your pace gives you a complete picture of swim performance.
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