The following chart is a superb reference software for any swimmer. The chart supplies common paces in minutes and seconds for set distances from 100 yards (or meters) to a one-hour swim. To use the chart, choose a shorter distance (corresponding to 100 yards or meters) and time your self in a reasonably paced swim. Record your time, and use this as a base for swims of longer distances.
| 100 | 200 | 300 | 400 | 500 | 600 | 800 | 1000 | 1500 | 1650 | Hour |
|---|---|---|---|---|---|---|---|---|---|---|
| 1:00 | 2:00 | 3:00 | 4:00 | 5:00 | 6:00 | 8:00 | 10:00 | 15:00 | 16:30 | 6,000 |
| 1:05 | 2:10 | 3:15 | 4:20 | 5:25 | 6:30 | 8:40 | 10:50 | 16:15 | 17:52 | 5,535 |
| 1:10 | 2:20 | 3:30 | 4:40 | 5:50 | 7:00 | 9:20 | 11:40 | 17:30 | 19:15 | 5,140 |
| 1:15 | 2:30 | 3:45 | 5:00 | 6:15 | 7:30 | 10:00 | 12:30 | 18:45 | 20:37 | 4,800 |
| 1:20 | 2:40 | 4:00 | 5:20 | 6:40 | 8:00 | 10:40 | 13:20 | 20:00 | 22:00 | 4,500 |
| 1:25 | 2:50 | 4:15 | 5:40 | 7:05 | 8:30 | 11:20 | 14:10 | 21:15 | 23:22 | 4,235 |
| 1:30 | 3:00 | 4:30 | 6:00 | 7:30 | 9:00 | 12:00 | 15:00 | 22:30 | 24:45 | 4,000 |
| 1:35 | 3:10 | 4:45 | 6:20 | 7:55 | 9:30 | 12:40 | 15:50 | 23:45 | 26:07 | 3,785 |
| 1:40 | 3:20 | 5:00 | 6:40 | 8:20 | 10:00 | 13:20 | 16:40 | 25:00 | 27:30 | 3,600 |
| 1:45 | 3:30 | 5:15 | 7:00 | 8:45 | 10:30 | 14:00 | 17:30 | 26:15 | 28:52 | 3,425 |
| 1:50 | 3:40 | 5:30 | 7:20 | 9:10 | 11:00 | 14:40 | 18:20 | 27:30 | 30:15 | 3,270 |
| 1:55 | 3:50 | 5:45 | 7:40 | 9:35 | 11:30 | 15:20 | 19:10 | 28:45 | 31:37 | 3,130 |
| 2:00 | 4:00 | 6:00 | 8:00 | 10:00 | 12:00 | 16:00 | 20:00 | 30:00 | 33:00 | 3,000 |
| 2:05 | 4:10 | 6:15 | 8:20 | 10:25 | 12:30 | 16:40 | 20:50 | 31:15 | 34:22 | 2,880 |
| 2:10 | 4:20 | 6:30 | 8:40 | 10:50 | 13:00 | 17:20 | 21:40 | 32:30 | 35:45 | 2,765 |
| 2:15 | 4:30 | 6:45 | 9:00 | 11:15 | 13:30 | 18:00 | 22:30 | 33:45 | 37:07 | 2,665 |
| 2:20 | 4:40 | 7:00 | 9:20 | 11:40 | 14:00 | 18:40 | 23:20 | 35:00 | 38:30 | 2,570 |
| 2:30 | 5:00 | 7:30 | 10:00 | 12:30 | 15:00 | 20:00 | 25:00 | 37:30 | 41:15 | 2,400 |
| 2:40 | 5:20 | 8:00 | 10:40 | 13:20 | 16:00 | 21:20 | 26:40 | 40:00 | 44:00 | 2,250 |
| 2:50 | 5:40 | 8:30 | 11:20 | 14:10 | 17:00 | 22:40 | 28:20 | 42:30 | 46:45 | 2,115 |
| 3:00 | 6:00 | 9:00 | 12:00 | 15:00 | 18:00 | 24:00 | 30:00 | 45:00 | 49:30 | 2,000 |
For instance, a swimmer does 100 yards comfortably in 2:00. Theoretically, this swimmer ought to have the ability to do a 200 in 4:00, a 300 in 6:00, and so on. If you discover you can not preserve your tempo for longer swims, attempt a modified tempo.
This chart can also be helpful for swimmers who need to do repeats utilizing interval coaching. One instance is 5 repeats of 100 yards (or 5 x 100’s). If you may swim 100 yards comfortably in 1:45 with no relaxation, you may need to add 10 or 15 seconds relaxation and do the set of 100’s on an interval of 1:55 or 2:00. This interval will help you full the swim, plus get sufficient relaxation time to catch your breath earlier than persevering with. Repeat interval coaching is an effective way to work towards swimming at a quicker tempo, which may finally profit your stage of health.
This chart supplies paces between 1:00 and three:00 per 100 yards or meters — and it goes as much as an hour swim — however no matter your tempo, the chart supplies a superb basis for calculating your tempo.