Swim Pace Calculator
1 km in 23 minutes is a pace of 2:18 per 100 m
Swimming 1 km in 23 minutes requires a pace of 2:18 per 100 m (23:00 per km / 37:00 per mile). This distance is a 1 km open-water benchmark.
At 2:18/100 m, each 25 m lap takes 0:35 and each 50 m length takes 1:09. To check a different time for 1 km, or to explore pool and open-water splits, use the calculator below.
Pace breakdown
| Distance | 1 km |
| Target time | 23 minutes |
| Pace per 100 m | 2:18 |
| Pace per km | 23:00 |
| Pace per mile | 37:00 |
Training paces at 2:18/100 m
Derived from your 2:18/100 m race pace using the same formula as the Swim Pace Calculator.
| Easy (warm-up / recovery) | 2:39/100 m |
| Aerobic base | 2:25/100 m |
| Threshold | 2:11/100 m |
| Build sets | 2:04/100 m |
| Sprint intervals | 1:57/100 m |
| Lap pace (25 m pool) | 0:35/lap |
Try a different time for 1 km
Want to calculate a different pairing? Open the Swim Pace Calculator to enter any distance and time, see pool and open-water splits, and build your training zones.