Swim Pace Chart

a triathlete swimming in open water
January 26, 2010

Mike Ricci

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If you can't view this chart below, you can view it here in Google Sheets. 

Time in Minutes and Hours


100 Yards 100 Meters 1/4 Mile Sprint Dist 500 Yards 1/2 Mile Sprint Dist 1,000 Yards 1,500 Yards 1 Mile Olympic Dist 1.2 Miles 1/2 Ironman Dist 2.4 Miles Ironman Dist1.00 1.06 4.15 5.00 8.30 10.00 15.00 17.36 21.07 42.141.05 1.11 4.38 5.25 9.13 10.50 16.15 19.04 22.53 45.461.10 1.17 4.58 5.50 9.55 11.40 17.30 20.32 24.28 49.161.15 1.22 5.19 6.15 10.38 12.30 18.45 22.00 26.24 52.481.20 1.27 5.40 6.40 11.20 13.20 20.00 23.28 28.08 56.191.25 1.33 6.01 7.05 12.03 14.10 21.15 24.56 29.55 59.501.30 1.38 6.23 7.30 12.45 15.00 22.30 26.24 31.41 1:03.221.35 1.44 6.44 7.55 13.28 15.50 23.45 27.52 33.26 1:06.531.40 1.49 7.05 8.20 14.10 16.40 25.00 29.50 35.12 1:10.241.45 1.55 7.26 8.45 14.53 17.30 26.15 30.48 36.58 1:13.551.50 2.00 7.48 9.10 15.35 18.20 27.30 32.16 38.43 1:17.261.55 2.06 8.09 9.35 16.18 19.10 28.45 33.44 40.29 1:20.582.00 2.11 8.30 10.00 17.00 20.00 30.00 35.12 42.14 1:24.292.05 2.17 8.51 10.25 17.43 20.50 31.15 36.40 44.00 1:28.002.10 2.22 9.13 10.50 18.25 21.40 32.30 37.08 46.54 1:31.312.15 2.28 9.34 11.15 19.08 22.30 33.45 39.36 47.31 1:35.032.20 2.33 9.54 11.40 19.50 23.20 35.00 41.04 49.17 1:38.342.25 2.39 10.16 12.05 20.33 24.10 36.15 42.32 51.02 1:42.052.30 2.44 10.38 12.30 21.15 25.00 37.30 44.00 52.48 1:45.362.35 2.50 10.59 12.55 21.58 25.50 38.45 45.28 54.34 1:49.072.40 2.55 11.20 13.20 22.40 26.40 40.00 46.56 56.19 1:52.382.45 3.00 11.41 13.45 23.23 27.30 41.15 48.24 58.05 1:56.102.50 3.06 12.03 14.10 24.05 28.20 42.30 49.52 59.50 1:59.442.55 3.11 12.24 14.35 24.48 29.10 43.45 51.20 1:01.36 2:03.123.00 3.17 12.45 15.00 25.30 30.00 45.00 52.48 1:03.22 2:06.43

If a triathlete swims 100 yards in 1.00 minute, as shown in the example at the top left, then the athlete can expect to cover 2.4 miles in 42 minutes and 14 seconds, as shown in the top right corner.

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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