3 km in 40 minutes is a pace of 1:20 per 100 m

Swimming 3 km in 40 minutes requires a pace of 1:20 per 100 m (13:20 per km / 21:27 per mile). This distance is a 3 km open-water distance.

At 1:20/100 m, each 25 m lap takes 0:20 and each 50 m length takes 0:40. 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	40 minutes
Pace per 100 m	1:20
Pace per km	13:20
Pace per mile	21:27

Training paces at 1:20/100 m

Derived from your 1:20/100 m race pace using the same formula as the Swim Pace Calculator.

Easy (warm-up / recovery)	1:32/100 m
Aerobic base	1:24/100 m
Threshold	1:16/100 m
Build sets	1:12/100 m
Sprint intervals	1:08/100 m
Lap pace (25 m pool)	0:20/lap

Try a different time for 3 km

3 km in 40 minutes = 1:20/100 m
3 km in 45 minutes = 1:30/100 m
3 km in 48 minutes = 1:36/100 m
3 km in 50 minutes = 1:40/100 m
3 km in 55 minutes = 1:50/100 m
3 km in 1 hour = 2:00/100 m
3 km in 1 hr 5 min = 2:10/100 m
3 km in 1 hr 10 min = 2:20/100 m

Slower: 45 minutes = 1:30/100 m

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.