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Swim Pace Calculator

Calculate your swimming pace, total swim time, or distance for any pool or open water workout.

Your numbers

Start from an example

Calculate
Pool or course

Sets the distance, pool length and pace units together.

Stroke

Used for the SWOLF estimate only.

Distance (m)
Pool length (m)

For the SWOLF length count.

Total time

Type it as 28:30 or 1:05:00.

Result

Pace per 100 m
2:00
Pace per 100 yd
1:50
Total time
30:00
Distance
1,500 m

SWOLF about 50 (freestyle, estimated from typical stroke counts in a 25 m pool).

Times at this pace

Common swim distances, in metres.

100 m
2:00
200 m
4:00
400 m
8:00
800 m
16:00
1,500 m
30:00

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Questions people usually ask

Can I calculate my swim time or distance, not just pace?

Yes. The calculator has three modes: enter pace plus distance to get total time, enter pace plus time to get distance, or enter distance plus time to get your pace per 100m. Pick the mode for whichever value you already know and it solves for the other.

How do I read my swim pace per 100m?

Pace per 100m is your time to cover 100 metres at the set's average speed — the standard pacing unit swimmers use to compare sets across distances. The calculator also returns pace per 100yd so you can compare metric and yard-pool workouts side by side.

Can I use yards instead of meters?

Yes. The calculator supports both meters and yards, and always returns pace for both 100m and 100yd so you can compare workouts.

What if I only know laps and pool length?

Multiply them: 60 lengths of a 25 m pool is 1,500 m. Enter that as the distance with the matching pool unit. (Through the engine module you can pass laps and pool_length instead.)

How is SWOLF estimated?

SWOLF is seconds per length plus strokes per length. Without your stroke count the calculator assumes typical counts per 25 m for the stroke (freestyle 20, for example) and your pool length, so treat it as a rough planning figure; count your strokes for a real SWOLF.

What does the effort zone mean?

The engine's effortZone output puts your pace per 100 m into fixed bands (Sprint under 1:25, Threshold to 1:50, Tempo to 2:20, Endurance to 2:50, Recovery slower). The bands describe a trained adult swimmer, not your own effort, so the page shows your splits instead; set real zones from your own threshold pace.

Is this tool free and private to use?

Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.

Do these tools replace medical guidance?

No. These outputs are general fitness estimates — not medical advice.

  • Formula Swim Pace Formula

    Swim pace formula: pace_per_100m = total_seconds × 100 / total_distance_m. Open-water surcharge: typically +5–15 sec per 100 m.

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  • Formula VO₂ Max Formula (Cooper Test)

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Use it from code

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/swim-pace-calculator.js";

Input and output contract, TypeScript types and the guide for agents.