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Swim Pacing Charts

by Hazen Kent

Below are the swim pacing chart for common triathlon and swim distances.

Common Triathlon Distances Swim Pace Chart

The 100 yard and 100 meter pace for each triathlon distance is below, for example, to complete a 1 mile swim in 22 minutes you’ll need to swim at a 1:15 minute 100 yard pace. The chart also include distances for various triathlons, including the half mile swim for the sprint triathlon, approximately 1 mile swim for Olympic, 1.2 miles for half Ironman, and 2.4 miles for Ironman. If you need to improve your time you can check out some sample swim workouts or our triathlon swim page.

100 yds
100
meters
1/4 mi
(Sprint)
500 yds
1/2 mi
(Sprint)
1000 yds
1500 yds
1 Mile
(Olympic)
1.2 Miles
(1/2 Ironman)
2.4 Miles
(Ironman)
1.001.064.155.008.3010.0015.0017.3621.0742.14
1.051.114.385.259.1310.5016.1519.0422.5345.46
1.101.174.585.509.5511.4017.3020.3224.2849.16
1.151.225.196.1510.3812.3018.4522.0026.2452.48
1.201.275.406.4011.2013.2020.0023.2828.0856.19
1.251.336.017.0512.0314.1021.1524.5629.5559.50
1.301.386.237.3012.4515.0022.3026.2431.4101:03.2
1.351.446.447.5513.2815.5023.4527.5233.2601:06.5
1.401.497.058.2014.1016.4025.0029.5035.1201:10.2
1.451.557.268.4514.5317.3026.1530.4836.5801:13.6
1.502.007.489.1015.3518.2027.3032.1638.4301:17.3
1.552.068.099.3516.1819.1028.4533.4440.2901:20.6
2.002.118.3010.0017.0020.0030.0035.1242.1401:24.3
2.052.178.5110.2517.4320.5031.1536.4044.0001:28.0
2.102.229.1310.5018.2521.4032.3037.0846.5401:31.3
2.152.289.3411.1519.0822.3033.4539.3647.3101:35.0
2.202.339.5411.4019.5023.2035.0041.0449.1701:38.3
2.252.3910.1612.0520.3324.1036.1542.3251.0201:42.1
2.302.4410.3812.3021.1525.0037.3044.0052.4801:45.4
2.352.5010.5912.5521.5825.5038.4545.2854.3401:49.1
2.402.5511.2013.2022.4026.4040.0046.5656.1901:52.4
2.453.0011.4113.4523.2327.3041.1548.2458.0501:56.1
2.503.0612.0314.1024.0528.2042.3049.5259.5001:59.4
2.553.1112.2414.3524.4829.1043.4551.2001:01.001:01.4
3.003.1712.4515.0025.3030.0045.0052.481:03.2202:06.4

Competitive Swim Distances Pacing Chart

Below you will find the pacing for common competitive swim distances based on the 100 yard pace.

100 yds200 yds300 yds400 yds500 yds600 yds800 yds1000 yds1500 yds1650 yds
1:002:003:004:005:006:008:0010:0015:0016:30
1:052:103:154:205:256:308:4010:5016:1517:52
1:102:203:304:405:507:009:2011:4017:3019:15
1:152:303:455:006:157:3010:0012:3018:4520:37
1:202:404:005:206:408:0010:4013:2020:0022:00
1:252:504:155:407:058:3011:2014:1021:1523:22
1:303:004:306:007:309:0012:0015:0022:3024:45
1:353:104:456:207:559:3012:4015:5023:4526:07
1:403:205:006:408:2010:0013:2016:4025:0027:30
1:453:305:157:008:4510:3014:0017:3026:1528:52
1:503:405:307:209:1011:0014:4018:2027:3030:15
1:553:505:457:409:3511:3015:2019:1028:4531:37
2:004:006:008:0010:0012:0016:0020:0030:0033:00
2:054:106:158:2010:2512:3016:4020:5031:1534:22
2:104:206:308:4010:5013:0017:2021:4032:3035:45
2:154:306:459:0011:1513:3018:0022:3033:4537:07
2:204:407:009:2011:4014:0018:4023:2035:0038:30
2:305:007:3010:0012:3015:0020:0025:0037:3041:15
2:405:208:0010:4013:2016:0021:2026:4040:0044:00
2:505:408:3011:2014:1017:0022:4028:2042:3046:45
3:006:009:0012:0015:0018:0024:0030:0045:0049:30

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