Swim Pace Calculator
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Calculate critical swim speed (CSS) threshold pace from 400m and 200m time trial results. Set aerobic training zones for swimmers and triathletes.
Calculate even swimming split times for race pacing and interval training. Generate negative, even, or positive split targets for any distance.
Calculate calories burned swimming by stroke, intensity, duration, and body weight. Estimate energy expenditure for pool and open water workouts.
Divide elapsed time by distance swum and multiply by 100 to normalize pace per 100 units. Use the same unit system (meters or yards) as your pool.
Pace/100 = (Total time ÷ Distance) × 100100 meters equals 109.4 yards. A 1:30/100m pace converts to approximately 1:39/100yd due to the longer yard unit.
Pace/100yd ≈ Pace/100m × 1.094Convert pace to seconds per 100, then divide 100 by that value for meters per second. Multiply by 3.6 for km/h.
Speed (m/s) = 100 ÷ Pace secondsUpdated: July 2026
Swimming 2000m in 32:00 yields 1:36/100m pace — a benchmark CSS test result for setting training intervals.
Your home 25m pool pace of 1:45/100m translates to 1:55/100yd when visiting a 25-yard pool for a meet.
Plan 1:40/100m target for a 1500m open water event — total time estimate of 25:00 with sighting and navigation margin added.
Pace per 100 meters or yards is the standard unit for swim training and workout planning. Enter total time and distance swum to calculate pace, or convert between metric and yard pools for consistent training targets across different facilities.