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About this tool
Pace per 100 from any swim distance and time, plus predicted times for standard pool and triathlon distances.
Swim pace is time per 100, calculated as total time multiplied by 100 and divided by the distance swum — a 400 in 6:00 is a pace of 1:30 per 100. This calculator returns that pace along with per-50 and per-25 splits, speed in metres per second, the number of lengths in your pool and the time each length takes. It then predicts times at 50 through 1500 and at triathlon swim distances using Riegel's endurance equation with a swim-appropriate fatigue exponent of 1.03.
Open Swim Pace Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Per 100, per 50 and per 25 in the same unit as your pool, plus metres per second.
Uses a swim fatigue exponent of 1.03 rather than the running value of 1.06.
Handles 25 m, 50 m, 33.3 m and 25-yard pools and reports lengths and time per length.
Multiply your total time by 100 and divide by the distance. Swimming 400 m in 6 minutes (360 seconds) gives 360 x 100 / 400 = 90 seconds, which is a pace of 1:30 per 100 m.
For a recreational adult swimmer, 2:00 per 100 m is a solid steady pace; competent club swimmers hold closer to 1:30 and trained competitive swimmers well under 1:20 for repeats. Compare against your own previous times rather than a single benchmark, since stroke and distance change the picture.
Use Riegel's equation: the new time equals the old time multiplied by the distance ratio raised to a fatigue exponent. Swimming uses a lower exponent than running — around 1.02 to 1.03 — because drag rather than fuel limits pace, so a 6:00 for 400 m predicts roughly 23:25 for 1500 m.
Not directly. A yard is 0.9144 metres, so 100 yards is about 8.6 percent shorter than 100 metres and the times are correspondingly faster. Select the pool unit here and the distance in metres is shown alongside so you can compare properly.
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