Swim Pace Calculator
3 km in 1 hour is a pace of 2:00 per 100 m
Swimming 3 km in 1 hour requires a pace of 2:00 per 100 m (20:00 per km / 32:11 per mile). This distance is a 3 km open-water distance.
At 2:00/100 m, each 25 m lap takes 0:30 and each 50 m length takes 1:00. To check a different time for 3 km, or to explore pool and open-water splits, use the calculator below.
Pace breakdown
| Distance | 3 km |
| Target time | 1 hour |
| Pace per 100 m | 2:00 |
| Pace per km | 20:00 |
| Pace per mile | 32:11 |
Training paces at 2:00/100 m
Derived from your 2:00/100 m race pace using the same formula as the Swim Pace Calculator.
| Easy (warm-up / recovery) | 2:18/100 m |
| Aerobic base | 2:06/100 m |
| Threshold | 1:54/100 m |
| Build sets | 1:48/100 m |
| Sprint intervals | 1:42/100 m |
| Lap pace (25 m pool) | 0:30/lap |
Try a different time for 3 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.