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    Swim Pace Calculator

    400 m in 10 minutes is a pace of 2:30 per 100 m

    Swimming 400 m in 10 minutes requires a pace of 2:30 per 100 m (25:00 per km / 40:14 per mile). This distance is a common pool time-trial distance.

    At 2:30/100 m, each 25 m lap takes 0:38 and each 50 m length takes 1:15. To check a different time for 400 m, or to explore pool and open-water splits, use the calculator below.

    Pace breakdown

    Distance400 m
    Target time10 minutes
    Pace per 100 m2:30
    Pace per km25:00
    Pace per mile40:14

    Training paces at 2:30/100 m

    Derived from your 2:30/100 m race pace using the same formula as the Swim Pace Calculator.

    Easy (warm-up / recovery)2:53/100 m
    Aerobic base2:38/100 m
    Threshold2:23/100 m
    Build sets2:15/100 m
    Sprint intervals2:08/100 m
    Lap pace (25 m pool)0:38/lap

    Try a different time for 400 m

    Faster: 9 minutes = 2:15/100 mSlower: 11 minutes = 2:45/100 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.