🏊‍♂️ Swimming Pace Calculator

Calculate swimming pace, stroke rates, and SWOLF scores for optimal pool training performance.

Calculator
Stroke Techniques
Time Standards
Training Sets
Pool Information

Swimming Pace Calculator

Calculate pace per 100m, stroke rates, SWOLF scores, and training zones for competitive swimming.
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Pace Calculator
Calculate time per 100m
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Stroke Rate
Calculate strokes per minute
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SWOLF Score
Efficiency measurement
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Distance Calculator
Calculate total distance
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Calories Burned
Calculate energy expenditure

Swimming Pool Visualization

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0m 25m 50m 75m 100m
Standard swimming pool with lane markers and distance indicators

Swimming Stroke Techniques

Technical information and pace guidelines for different swimming strokes and techniques.

Stroke Characteristics

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Freestyle (Front Crawl)
Fastest Stroke
Most efficient and fastest stroke. Alternating arm movements with flutter kick. Bilateral breathing recommended for training. Stroke rate: 60-90 SPM.
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Backstroke
~105-110% of Free
Swimming on back with alternating arm movements. Constant breathing advantage. Good rotation essential. Stroke rate: 55-80 SPM.
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Breaststroke
~120-130% of Free
Simultaneous arm and leg movements. One breath per stroke cycle. Emphasis on glide and timing. Stroke rate: 30-45 SPM.
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Butterfly
~110-115% of Free
Simultaneous arm movements with dolphin kick. Most technical stroke. High energy demand. Stroke rate: 45-65 SPM.
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Individual Medley
Average of All Strokes
Butterfly, backstroke, breaststroke, freestyle in order. Tests versatility and endurance. Requires mastery of all strokes.
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Sidestroke
Recreational Pace
Relaxed stroke for distance swimming. Good for water safety. Scissor kick with long glide phases. Lower intensity training.

Swimming Time Standards

Time standards and benchmarks for different swimming levels and stroke types.

📊 100m Time Standards

Level 100m Time Pace per 100m Description

Swimming Training Sets

Training set examples and workout structures for different swimming goals and fitness levels.
🏃‍♂️ Endurance Set
Distance: 1500-3000m
Intensity: 70-80% effort
Rest: 10-15 seconds
Example: 30 x 100m on 1:30 base. Focus on consistent pace and technique. Build aerobic capacity.
⚡ Sprint Set
Distance: 400-800m
Intensity: 90-95% effort
Rest: 1:1 or 2:1 ratio
Example: 8 x 50m on 2:00. Maximum speed with full recovery. Improve power and speed.
📊 Threshold Set
Distance: 1000-2000m
Intensity: 85-90% effort
Rest: 5-10 seconds
Example: 20 x 100m on 1:20 base. Lactate threshold training. Race pace development.
🔧 Technique Set
Distance: 800-1200m
Intensity: 60-70% effort
Rest: 15-20 seconds
Example: 12 x 75m (25 drill + 50 swim). Focus on stroke mechanics and efficiency.
🔄 IM Set
Distance: 1000-1600m
Intensity: 75-85% effort
Rest: 10-15 seconds
Example: 4 x 200m IM on 3:30. Stroke variety and transition practice. All-around development.
🎯 Race Pace Set
Distance: 800-1500m
Intensity: Race pace
Rest: Variable
Example: 6 x 200m on goal pace + 20 sec. Race-specific training. Pace familiarity.

Pool Information & Standards

Information about different pool types, lane configurations, and swimming facility standards.

🏊‍♂️ Pool Types & Standards

🏆 Olympic/Long Course (50m)
Standard for international competition. 50m length x 25m width. Minimum 8 lanes, each 2.5m wide. Depth minimum 2m. Water temperature 25-28°C.
🏊‍♀️ Short Course Meters (25m)
Common training and competition pool. 25m length. More turns per race. Typically faster times due to push-offs. Popular in Europe and international short course events.
🇺🇸 Short Course Yards (25y)
Standard in USA high school and college. 25 yards (22.86m) length. NCAA and high school championships use this format. Times not directly comparable to meter pools.
📏 Lane Specifications
Lane width: 2.5m minimum for competition. Lane ropes with discs every 5m. Backstroke flags 5m from wall. Touch pads for electronic timing systems.
🌡️ Water Conditions
Competition temperature: 25-28°C (77-82°F). Training pools: 26-28°C. pH levels: 7.2-7.6. Chlorine: 0.5-1.0 ppm for health and performance.
⚠️ Conversion Factors
25y to 25m: multiply by 1.1. 25m to 50m: subtract ~1-2 seconds per 100m due to fewer turns. Times vary significantly between pool types.