Swimming Pace Calculator

Understanding Swimming Pace

Pace Basics

Swimming pace is typically expressed as time per 100 meters or yards. This standardized measurement allows for easy comparison across different distances and strokes.

Key Metrics

• Pace per 100: Time to swim 100m/y (e.g., 1:30.00)
• Split Times: Time for specific segments
• Stroke Rate: Strokes per minute
• Distance per Stroke: Efficiency measure
• SWOLF Score: Strokes + seconds for 25m/y

Stroke-Specific Considerations

• Freestyle: Most efficient, fastest pace
• Backstroke: Similar to freestyle, slightly slower
• Breaststroke: Slowest stroke, focus on technique
• Butterfly: High intensity, difficult to maintain

Swimming Training Zones

Zone 1: Active Recovery (EN1)

Intensity: Very easy, conversational pace

Purpose: Recovery, technique work

Duration: 20-60 minutes continuous

Zone 2: Aerobic Base (EN2)

Intensity: Comfortable, sustainable pace

Purpose: Aerobic capacity, endurance base

Duration: 15-45 minutes continuous

Zone 3: Aerobic Threshold (EN3)

Intensity: Comfortably hard, race pace

Purpose: Lactate threshold, race preparation

Duration: 8-30 minutes (broken sets)

Zone 4: Lactate Production (SP1)

Intensity: Hard, above race pace

Purpose: VO2 max, speed endurance

Duration: 30 seconds - 8 minutes

Zone 5: Neuromuscular Power (SP2)

Intensity: Maximum effort, sprint pace

Purpose: Power, speed, starts/turns

Duration: 10-30 seconds

Race Strategy & Pacing

Sprint Events (50-100m)

• Fast start with explosive dive/push-off
• Build speed through first 25-50m
• Maintain stroke rate and technique
• Strong finish with no breathing last 15m

Middle Distance (200-400m)

• Controlled fast start (slightly under goal pace)
• Settle into race pace by 100m
• Maintain pace through middle section
• Negative split or build final 100m

Distance Events (800m+)

• Conservative start, build gradually
• Consistent pacing through middle
• Save energy for strong final 200m
• Focus on stroke efficiency over speed

Pacing Guidelines by Distance

• 50m: All-out from start
• 100m: 95% first 50m, 105% second 50m
• 200m: Even pace or slight negative split
• 400m+: Conservative start, build throughout

Training Tips

Technique Focus

• Maintain streamlined body position
• Focus on catch and pull efficiency
• Consistent stroke rate and rhythm
• Proper breathing patterns
• Strong kicks and turns

Workout Structure

• Warm-up: 400-800m easy swimming
• Pre-set: Drill work and build swims
• Main Set: Primary training focus
• Cool-down: 200-400m easy swimming

Progressive Training

• Build aerobic base with longer sets
• Add speed work gradually
• Include variety: sprints, middle distance, distance
• Focus on technique at all intensities
• Allow adequate recovery between hard sessions

Equipment Considerations

• Use pace clock for interval training
• Fins for technique and speed work
• Paddles for strength (use sparingly)
• Kickboard for kick-specific training
• Snorkel for stroke technique focus