400 m in 12 minutes is a pace of 3:00 per 100 m

Swimming 400 m in 12 minutes requires a pace of 3:00 per 100 m (30:00 per km / 48:16 per mile). This distance is a common pool time-trial distance.

At 3:00/100 m, each 25 m lap takes 0:45 and each 50 m length takes 1:30. To check a different time for 400 m, or to explore pool and open-water splits, use the calculator below.

Pace breakdown

Distance	400 m
Target time	12 minutes
Pace per 100 m	3:00
Pace per km	30:00
Pace per mile	48:16

Training paces at 3:00/100 m

Derived from your 3:00/100 m race pace using the same formula as the Swim Pace Calculator.

Easy (warm-up / recovery)	3:27/100 m
Aerobic base	3:09/100 m
Threshold	2:51/100 m
Build sets	2:42/100 m
Sprint intervals	2:33/100 m
Lap pace (25 m pool)	0:45/lap

Try a different time for 400 m

400 m in 5 minutes = 1:15/100 m
400 m in 6 minutes = 1:30/100 m
400 m in 7 minutes = 1:45/100 m
400 m in 8 minutes = 2:00/100 m
400 m in 9 minutes = 2:15/100 m
400 m in 10 minutes = 2:30/100 m
400 m in 11 minutes = 2:45/100 m
400 m in 12 minutes = 3:00/100 m

Faster: 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.