🏊 Swim Pace Calculator

Calculate your swimming pace per 100m or 100yd, estimate total time for any distance, and understand SWOLF efficiency scores.

Minutes

Seconds

Per

Target distance

Distance unit

SWOLF Score Calculator

SWOLF = Swim Golf. SWOLF = strokes per length + seconds per length. Lower is better. Useful for tracking efficiency over time.

Strokes per 25m length

Seconds per 25m length

Common Race Distances

🏊 Pool length matters: Short Course (25m/25yd) and Long Course (50m) pools produce different times. Turns in a 25m pool give a small speed boost from the push-off. Most world records are set in 50m pools. When comparing times, always note the pool length.

⏱️ Triathlon swim paces: Sprint tri (750m): competitive ≈ 1:30/100m. Olympic tri (1500m): competitive ≈ 1:35/100m. Ironman 70.3 (1.9km): good age-grouper ≈ 1:45–2:00/100m. Full Ironman (3.8km): survival pace fine, aim for 2:00–2:20/100m. Wetsuit adds ~5–10 sec/100m of speed.

🌊 Open water vs pool: Open water swimming is 10–20 seconds per 100m slower for most swimmers due to waves, sighting, currents, and no walls to push off. Account for this when planning open water events based on pool training pace.