What this calculator does
Swim pace is conventionally given per 100 metres, which makes distances of different lengths comparable. Fifteen hundred metres in 25 minutes is a pace of 1:40 per 100 m.
The per 100 yard figure is the one to watch when reading American training material, since 100 yards is about 91.4 metres and therefore takes about 8.5% less time at the same speed. A 1:40 per 100 m pace is 1:31 per 100 yd, and confusing the two makes a swimmer look either better or worse than they are.
The formula
The pace per 100 is the total time divided by the distance, multiplied by 100. The yard figure applies the 0.9144 metre-to-yard conversion to the distance before dividing. Average speed is the distance divided by the time, given in metres per second and converted to km/h.
| Term | Meaning |
|---|---|
| Pace per 100 | Time to cover 100 metres at the average speed, the standard swimming pace unit. |
| Short course | A 25 metre pool. Times are faster than long course because of the extra turns and push-offs. |
| Long course | A 50 metre pool, which is the Olympic standard. |
| CSS | Critical swim speed, a threshold pace used for training prescription, derived from two time trials. |
The inputs explained
| Field | What to enter |
|---|---|
| Distance swum (m) | Distance swum in metres. |
| Time taken (min) | Total time in minutes. Enter 25.5 for 25 minutes 30 seconds. |
When to use it
Tracking training progress
Pace per 100 is comparable across sessions of different lengths, which a total time is not.
Pacing a race or time trial
A target pace per 100 is far easier to hold than a target finish time, and it is what a pace clock shows.
Converting between metres and yards
Training plans and pool lengths differ by country, and the two pace figures make the comparison directly.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
What pace does each 1500 m time give?
A 1,500 metre swim at three different finishing times.
| Total time | Pace per 100 m | Pace per 100 yd | Average speed |
|---|---|---|---|
| 20 min | 1:20 | 1:13 | 1.25 m/s |
| 25 min | 1:40 | 1:31 | 1.00 m/s |
| 30 min | 2:00 | 1:50 | 0.83 m/s |
Questions
What is a good swim pace?
For a recreational adult swimmer, around 2:00 to 2:30 per 100 m is common. Regular club swimmers often hold 1:30 to 1:45 over distance, and competitive ones go well under. Technique matters more than fitness in swimming, so pace improves in larger steps than it does in running.
Why are short course times faster?
Because a 25 m pool has twice as many turns per distance as a 50 m pool, and the push-off from each wall is faster than swimming. Over 1,500 m that is thirty extra push-offs, which is worth a meaningful amount of time.
How do I convert between metres and yards?
A yard is 0.9144 metres, so 100 yards is 91.44 metres. A pace per 100 yards is about 8.6% faster in time than the same speed per 100 metres. The calculator gives both so no conversion is needed.
Does pace include turns and rest?
It includes whatever is in the total time you enter. A continuous swim gives a genuine average pace. A set with rest between repetitions does not, and comparing an interval set against a continuous swim on pace alone will mislead.
For a full triathlon time, see the triathlon total time calculator. For running pace, see the pace calculator.