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Swim Pace Calculator

Calculate your swimming pace, interval times, and race predictions for optimal training performance

Calculate Your Swimming Pace

Swim Pace Calculation Form

About Swimming Pace

Swimming pace is crucial for triathletes and competitive swimmers. Understanding your pace helps you plan race strategies and optimize training sessions.

Swim Pace Standards

  • Beginner: 2:30-3:00 per 100m
  • Intermediate: 2:00-2:30 per 100m
  • Advanced: 1:30-2:00 per 100m
  • Elite: 1:00-1:30 per 100m
  • Olympic: Under 1:00 per 100m

Triathlon Swim Standards

  • Sprint (750m): 15-20 minutes
  • Olympic (1500m): 25-35 minutes
  • Half Ironman (1.9km): 35-50 minutes
  • Full Ironman (3.8km): 70-100 minutes

Training Zones

  • Zone 1 (Recovery): Easy swimming, focus on technique
  • Zone 2 (Endurance): Comfortable pace for long distances
  • Zone 3 (Tempo): "Comfortably hard" pace
  • Zone 4 (Threshold): Race pace effort
  • Zone 5 (Sprint): Maximum effort for short distances

Improving Your Swim Pace

  • Consistent training with proper technique
  • Drills for stroke efficiency
  • Interval training for speed development
  • Strength training for swimming muscles
  • Video analysis for technique improvement