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    Swim Pace Calculator

    400 m in 9 minutes is a pace of 2:15 per 100 m

    Swimming 400 m in 9 minutes requires a pace of 2:15 per 100 m (22:30 per km / 36:12 per mile). This distance is a common pool time-trial distance.

    At 2:15/100 m, each 25 m lap takes 0:34 and each 50 m length takes 1:08. 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 time9 minutes
    Pace per 100 m2:15
    Pace per km22:30
    Pace per mile36:12

    Training paces at 2:15/100 m

    Derived from your 2:15/100 m race pace using the same formula as the Swim Pace Calculator.

    Easy (warm-up / recovery)2:35/100 m
    Aerobic base2:22/100 m
    Threshold2:08/100 m
    Build sets2:02/100 m
    Sprint intervals1:55/100 m
    Lap pace (25 m pool)0:34/lap

    Try a different time for 400 m

    Faster: 8 minutes = 2:00/100 mSlower: 10 minutes = 2:30/100 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.