Enter a swim distance and time to get your pace per 100 m and 100 yd, speed and split times for common race distances. Or flip it around to predict a finish time, and use the CSS test to set training paces.
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Predict your swim leg for a triathlon or open water event.
CSS zones make interval sets precise.
Convert between metre and yard pools instantly.
Swimmers usually talk in pace per 100 m (or per 100 yd in US short-course pools). A recreational swimmer may swim 2:00-2:30 per 100 m, a fit triathlete 1:30-1:50, and elite distance swimmers under 1:05.
CSS training zones are expressed as seconds slower or faster than CSS pace per 100. Many triathlon squads base most hard sets on CSS, with longer easy swims 10-15 seconds per 100 slower.
CSS + 10-15 s per 100.
CSS + 4-8 s per 100.
CSS +/- 2 s per 100.
Pace per 100 m = total time / (distance in metres / 100). For yards the same is done per 100 yards (91.44 m).
An estimate of the fastest pace you can hold without exhausting quickly, similar to threshold pace. It is calculated from a 400 m and a 200 m time trial: CSS = 200 / (T400 - T200) metres per second.
After a good warm-up, swim 400 m all out, rest 5-10 minutes easily, then swim 200 m all out. Enter both times. Retest every 6-8 weeks.
100 yards is 91.44 metres, so a 1:40 per 100 m pace equals about 1:31 per 100 yd.
Seconds (95), minutes and seconds (1:35 or 1:35.4), or hours, minutes and seconds (1:05:30).
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