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    Swim Pace Calculator

    400 m in 7 minutes is a pace of 1:45 per 100 m

    Swimming 400 m in 7 minutes requires a pace of 1:45 per 100 m (17:30 per km / 28:09 per mile). This distance is a common pool time-trial distance.

    At 1:45/100 m, each 25 m lap takes 0:26 and each 50 m length takes 0:53. 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 time7 minutes
    Pace per 100 m1:45
    Pace per km17:30
    Pace per mile28:09

    Training paces at 1:45/100 m

    Derived from your 1:45/100 m race pace using the same formula as the Swim Pace Calculator.

    Easy (warm-up / recovery)2:01/100 m
    Aerobic base1:50/100 m
    Threshold1:40/100 m
    Build sets1:35/100 m
    Sprint intervals1:29/100 m
    Lap pace (25 m pool)0:26/lap

    Try a different time for 400 m

    Faster: 6 minutes = 1:30/100 mSlower: 8 minutes = 2:00/100 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.