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    Swim Pace Calculator

    400 m in 11 minutes is a pace of 2:45 per 100 m

    Swimming 400 m in 11 minutes requires a pace of 2:45 per 100 m (27:30 per km / 44:15 per mile). This distance is a common pool time-trial distance.

    At 2:45/100 m, each 25 m lap takes 0:41 and each 50 m length takes 1:23. 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 time11 minutes
    Pace per 100 m2:45
    Pace per km27:30
    Pace per mile44:15

    Training paces at 2:45/100 m

    Derived from your 2:45/100 m race pace using the same formula as the Swim Pace Calculator.

    Easy (warm-up / recovery)3:10/100 m
    Aerobic base2:53/100 m
    Threshold2:37/100 m
    Build sets2:29/100 m
    Sprint intervals2:20/100 m
    Lap pace (25 m pool)0:41/lap

    Try a different time for 400 m

    Faster: 10 minutes = 2:30/100 mSlower: 12 minutes = 3:00/100 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.