Swim Pace Calculator
Calculate your swimming pace per 100m or 100yd, project race finish times, get lap-by-lap splits, and find your CSS training pace — for pool and open water.
Calculator Mode
Enter Your Pace
Results
| Distance | Finish time | Laps (25m) | Laps (50m) |
|---|
Frequently Asked Questions
Swim pace = Total time ÷ (Distance ÷ 100). If you swim 400 m in 7:20 (440 s), your pace is 440 ÷ 4 = 110 s per 100 m = 1:50/100m. To project a race, multiply pace in seconds by (race distance ÷ 100), then convert back to mm:ss.
Critical Swim Speed (CSS) is your aerobic threshold pace — the fastest speed you can hold without accumulating excessive fatigue. CSS = (400m distance − 200m distance) ÷ (400m time − 200m time). Training at CSS pace (also called T-pace) is highly effective for building swimming fitness. Aim for 20–30 min of CSS work per session.
1 metre = 1.0936 yards; 1 yard = 0.9144 metres. A 1:45/100m pace equals approximately 1:36/100yd. Toggle the unit button above and all calculations update automatically.
Pace per 100m: Elite <1:00; Advanced club 1:10–1:30; Intermediate 1:30–1:50; Recreational 1:50–2:20; Beginner 2:20+. For open water add ~5–10% to pool pace. Triathlon paces vary by distance and wetsuit use.
Swim Pace Formulas
Pace from distance + time: Pace (sec/100) = Total seconds ÷ (Distance ÷ 100)
Race time from pace: Time (sec) = Pace (sec/100) × (Distance ÷ 100)
CSS pace: CSS (m/s) = (400 − 200) ÷ (T400 − T200) → then convert to sec/100m
Speed (km/h): Speed = 3600 ÷ Pace(sec/100) × 0.1