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.
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| 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) |
|---|---|---|---|---|---|---|---|---|---|
| 1.00 | 1.06 | 4.15 | 5.00 | 8.30 | 10.00 | 15.00 | 17.36 | 21.07 | 42.14 |
| 1.05 | 1.11 | 4.38 | 5.25 | 9.13 | 10.50 | 16.15 | 19.04 | 22.53 | 45.46 |
| 1.10 | 1.17 | 4.58 | 5.50 | 9.55 | 11.40 | 17.30 | 20.32 | 24.28 | 49.16 |
| 1.15 | 1.22 | 5.19 | 6.15 | 10.38 | 12.30 | 18.45 | 22.00 | 26.24 | 52.48 |
| 1.20 | 1.27 | 5.40 | 6.40 | 11.20 | 13.20 | 20.00 | 23.28 | 28.08 | 56.19 |
| 1.25 | 1.33 | 6.01 | 7.05 | 12.03 | 14.10 | 21.15 | 24.56 | 29.55 | 59.50 |
| 1.30 | 1.38 | 6.23 | 7.30 | 12.45 | 15.00 | 22.30 | 26.24 | 31.41 | 01:03.2 |
| 1.35 | 1.44 | 6.44 | 7.55 | 13.28 | 15.50 | 23.45 | 27.52 | 33.26 | 01:06.5 |
| 1.40 | 1.49 | 7.05 | 8.20 | 14.10 | 16.40 | 25.00 | 29.50 | 35.12 | 01:10.2 |
| 1.45 | 1.55 | 7.26 | 8.45 | 14.53 | 17.30 | 26.15 | 30.48 | 36.58 | 01:13.6 |
| 1.50 | 2.00 | 7.48 | 9.10 | 15.35 | 18.20 | 27.30 | 32.16 | 38.43 | 01:17.3 |
| 1.55 | 2.06 | 8.09 | 9.35 | 16.18 | 19.10 | 28.45 | 33.44 | 40.29 | 01:20.6 |
| 2.00 | 2.11 | 8.30 | 10.00 | 17.00 | 20.00 | 30.00 | 35.12 | 42.14 | 01:24.3 |
| 2.05 | 2.17 | 8.51 | 10.25 | 17.43 | 20.50 | 31.15 | 36.40 | 44.00 | 01:28.0 |
| 2.10 | 2.22 | 9.13 | 10.50 | 18.25 | 21.40 | 32.30 | 37.08 | 46.54 | 01:31.3 |
| 2.15 | 2.28 | 9.34 | 11.15 | 19.08 | 22.30 | 33.45 | 39.36 | 47.31 | 01:35.0 |
| 2.20 | 2.33 | 9.54 | 11.40 | 19.50 | 23.20 | 35.00 | 41.04 | 49.17 | 01:38.3 |
| 2.25 | 2.39 | 10.16 | 12.05 | 20.33 | 24.10 | 36.15 | 42.32 | 51.02 | 01:42.1 |
| 2.30 | 2.44 | 10.38 | 12.30 | 21.15 | 25.00 | 37.30 | 44.00 | 52.48 | 01:45.4 |
| 2.35 | 2.50 | 10.59 | 12.55 | 21.58 | 25.50 | 38.45 | 45.28 | 54.34 | 01:49.1 |
| 2.40 | 2.55 | 11.20 | 13.20 | 22.40 | 26.40 | 40.00 | 46.56 | 56.19 | 01:52.4 |
| 2.45 | 3.00 | 11.41 | 13.45 | 23.23 | 27.30 | 41.15 | 48.24 | 58.05 | 01:56.1 |
| 2.50 | 3.06 | 12.03 | 14.10 | 24.05 | 28.20 | 42.30 | 49.52 | 59.50 | 01:59.4 |
| 2.55 | 3.11 | 12.24 | 14.35 | 24.48 | 29.10 | 43.45 | 51.20 | 01:01.0 | 01:01.4 |
| 3.00 | 3.17 | 12.45 | 15.00 | 25.30 | 30.00 | 45.00 | 52.48 | 1:03.22 | 02:06.4 |
Competitive Swim Distances Pacing Chart
Below you will find the pacing for common competitive swim distances based on the 100 yard pace.
| 100 yds | 200 yds | 300 yds | 400 yds | 500 yds | 600 yds | 800 yds | 1000 yds | 1500 yds | 1650 yds |
|---|---|---|---|---|---|---|---|---|---|
| 1:00 | 2:00 | 3:00 | 4:00 | 5:00 | 6:00 | 8:00 | 10:00 | 15:00 | 16:30 |
| 1:05 | 2:10 | 3:15 | 4:20 | 5:25 | 6:30 | 8:40 | 10:50 | 16:15 | 17:52 |
| 1:10 | 2:20 | 3:30 | 4:40 | 5:50 | 7:00 | 9:20 | 11:40 | 17:30 | 19:15 |
| 1:15 | 2:30 | 3:45 | 5:00 | 6:15 | 7:30 | 10:00 | 12:30 | 18:45 | 20:37 |
| 1:20 | 2:40 | 4:00 | 5:20 | 6:40 | 8:00 | 10:40 | 13:20 | 20:00 | 22:00 |
| 1:25 | 2:50 | 4:15 | 5:40 | 7:05 | 8:30 | 11:20 | 14:10 | 21:15 | 23:22 |
| 1:30 | 3:00 | 4:30 | 6:00 | 7:30 | 9:00 | 12:00 | 15:00 | 22:30 | 24:45 |
| 1:35 | 3:10 | 4:45 | 6:20 | 7:55 | 9:30 | 12:40 | 15:50 | 23:45 | 26:07 |
| 1:40 | 3:20 | 5:00 | 6:40 | 8:20 | 10:00 | 13:20 | 16:40 | 25:00 | 27:30 |
| 1:45 | 3:30 | 5:15 | 7:00 | 8:45 | 10:30 | 14:00 | 17:30 | 26:15 | 28:52 |
| 1:50 | 3:40 | 5:30 | 7:20 | 9:10 | 11:00 | 14:40 | 18:20 | 27:30 | 30:15 |
| 1:55 | 3:50 | 5:45 | 7:40 | 9:35 | 11:30 | 15:20 | 19:10 | 28:45 | 31:37 |
| 2:00 | 4:00 | 6:00 | 8:00 | 10:00 | 12:00 | 16:00 | 20:00 | 30:00 | 33:00 |
| 2:05 | 4:10 | 6:15 | 8:20 | 10:25 | 12:30 | 16:40 | 20:50 | 31:15 | 34:22 |
| 2:10 | 4:20 | 6:30 | 8:40 | 10:50 | 13:00 | 17:20 | 21:40 | 32:30 | 35:45 |
| 2:15 | 4:30 | 6:45 | 9:00 | 11:15 | 13:30 | 18:00 | 22:30 | 33:45 | 37:07 |
| 2:20 | 4:40 | 7:00 | 9:20 | 11:40 | 14:00 | 18:40 | 23:20 | 35:00 | 38:30 |
| 2:30 | 5:00 | 7:30 | 10:00 | 12:30 | 15:00 | 20:00 | 25:00 | 37:30 | 41:15 |
| 2:40 | 5:20 | 8:00 | 10:40 | 13:20 | 16:00 | 21:20 | 26:40 | 40:00 | 44:00 |
| 2:50 | 5:40 | 8:30 | 11:20 | 14:10 | 17:00 | 22:40 | 28:20 | 42:30 | 46:45 |
| 3:00 | 6:00 | 9:00 | 12:00 | 15:00 | 18:00 | 24:00 | 30:00 | 45:00 | 49:30 |