Fitness Pace Chart

The following chart is a great reference tool for any swimmer. The chart provides general paces in minutes and seconds for set distances from 100 yards (or meters) to a one-hour swim. To use the chart, select a shorter distance (such as 100 yards or meters) and time yourself in a moderately paced swim. Record your time, and use this as a base for swims of longer distances.

100 200 300 400 500 600 800 1000 1500 1650 Hour
1:00 2:00 3:00 4:00 5:00 6:00 8:00 10:00 15:00 16:30 6,000
1:05 2:10 3:15 4:20 5:25 6:30 8:40 10:50 16:15 17:52 5,535
1:10 2:20 3:30 4:40 5:50 7:00 9:20 11:40 17:30 19:15 5,140
1:15 2:30 3:45 5:00 6:15 7:30 10:00 12:30 18:45 20:37 4,800
1:20 2:40 4:00 5:20 6:40 8:00 10:40 13:20 20:00 22:00 4,500
1:25 2:50 4:15 5:40 7:05 8:30 11:20 14:10 21:15 23:22 4,235
1:30 3:00 4:30 6:00 7:30 9:00 12:00 15:00 22:30 24:45 4,000
1:35 3:10 4:45 6:20 7:55 9:30 12:40 15:50 23:45 26:07 3,785
1:40 3:20 5:00 6:40 8:20 10:00 13:20 16:40 25:00 27:30 3,600
1:45 3:30 5:15 7:00 8:45 10:30 14:00 17:30 26:15 28:52 3,425
1:50 3:40 5:30 7:20 9:10 11:00 14:40 18:20 27:30 30:15 3,270
1:55 3:50 5:45 7:40 9:35 11:30 15:20 19:10 28:45 31:37 3,130
2:00 4:00 6:00 8:00 10:00 12:00 16:00 20:00 30:00 33:00 3,000
2:05 4:10 6:15 8:20 10:25 12:30 16:40 20:50 31:15 34:22 2,880
2:10 4:20 6:30 8:40 10:50 13:00 17:20 21:40 32:30 35:45 2,765
2:15 4:30 6:45 9:00 11:15 13:30 18:00 22:30 33:45 37:07 2,665
2:20 4:40 7:00 9:20 11:40 14:00 18:40 23:20 35:00 38:30 2,570
2:30 5:00 7:30 10:00 12:30 15:00 20:00 25:00 37:30 41:15 2,400
2:40 5:20 8:00 10:40 13:20 16:00 21:20 26:40 40:00 44:00 2,250
2:50 5:40 8:30 11:20 14:10 17:00 22:40 28:20 42:30 46:45 2,115
3:00 6:00 9:00 12:00 15:00 18:00 24:00 30:00 45:00 49:30 2,000

For example, a swimmer does 100 yards comfortably in 2:00. Theoretically, this swimmer should be able to do a 200 in 4:00, a 300 in 6:00, etc. If you find you cannot maintain your pace for longer swims, try a modified pace.

This chart is also useful for swimmers who want to do repeats using interval training. One example is five repeats of 100 yards (or 5 x 100's). If you can swim 100 yards comfortably in 1:45 with no rest, you might want to add 10 or 15 seconds rest and do the set of 100's on an interval of 1:55 or 2:00. This interval will allow you to complete the swim, plus get enough rest time to catch your breath before continuing. Repeat interval training is a great way to work toward swimming at a faster pace, which could ultimately benefit your level of fitness.

This chart provides paces between 1:00 and 3:00 per 100 yards or meters -- and it goes up to an hour swim -- but whatever your pace, the chart provides a good foundation for calculating your pace.

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