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Swim Pace Calculator (per 100 m) and CSS
Enter a distance and your time to get your pace per 100 m. If you do the 400 m and 200 m test, we calculate your CSS and your training paces.
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What is CSS?
Critical swim speed (CSS) is the pace you could hold for about 30 minutes. You find it by swimming 400 m all-out and then, after resting, 200 m all-out: CSS per 100 m = (T400 − T200) ÷ 2.
How to train with your CSS
- Sets of 100-400 m at CSS pace with 10-20 s rest: the key session of the week.
- Aerobic swims 8-12 s per 100 m slower than your CSS.
- Repeat the test every 6-8 weeks.
Frequently asked questions
What is a good swim pace per 100 meters?
For an adult recreational swimmer, 1:45 to 2:15 per 100 m is typical; under 1:30 is already a very good level.
How long will it take me to swim 1,500 meters?
Multiply your pace per 100 m by 15. At 2:00 per 100 m, about 30 minutes.
Recommended gear
- Swim gogglesAnti-fog with a good seal for long sets.
- Paddles and pull buoyTo work on technique and pulling strength.
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