Swim Pace Calculator
2 km in 45 minutes is a pace of 2:15 per 100 m
Swimming 2 km in 45 minutes requires a pace of 2:15 per 100 m (22:30 per km / 36:12 per mile). This distance is a 2 km open-water benchmark.
At 2:15/100 m, each 25 m lap takes 0:34 and each 50 m length takes 1:08. To check a different time for 2 km, or to explore pool and open-water splits, use the calculator below.
Pace breakdown
| Distance | 2 km |
| Target time | 45 minutes |
| Pace per 100 m | 2:15 |
| Pace per km | 22:30 |
| Pace per mile | 36:12 |
Training paces at 2:15/100 m
Derived from your 2:15/100 m race pace using the same formula as the Swim Pace Calculator.
| Easy (warm-up / recovery) | 2:35/100 m |
| Aerobic base | 2:22/100 m |
| Threshold | 2:08/100 m |
| Build sets | 2:02/100 m |
| Sprint intervals | 1:55/100 m |
| Lap pace (25 m pool) | 0:34/lap |
Try a different time for 2 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.