500 m in 7 minutes is a pace of 1:24 per 100 m

Swimming 500 m in 7 minutes requires a pace of 1:24 per 100 m (14:00 per km / 22:32 per mile). This distance is a standard pool session benchmark.

At 1:24/100 m, each 25 m lap takes 0:21 and each 50 m length takes 0:42. To check a different time for 500 m, or to explore pool and open-water splits, use the calculator below.

Pace breakdown

Distance	500 m
Target time	7 minutes
Pace per 100 m	1:24
Pace per km	14:00
Pace per mile	22:32

Training paces at 1:24/100 m

Derived from your 1:24/100 m race pace using the same formula as the Swim Pace Calculator.

Easy (warm-up / recovery)	1:37/100 m
Aerobic base	1:28/100 m
Threshold	1:20/100 m
Build sets	1:16/100 m
Sprint intervals	1:11/100 m
Lap pace (25 m pool)	0:21/lap

Try a different time for 500 m

500 m in 7 minutes = 1:24/100 m
500 m in 8 minutes = 1:36/100 m
500 m in 9 minutes = 1:48/100 m
500 m in 10 minutes = 2:00/100 m
500 m in 11 minutes = 2:12/100 m
500 m in 12 minutes = 2:24/100 m
500 m in 13 minutes = 2:36/100 m
500 m in 15 minutes = 3:00/100 m

Slower: 8 minutes = 1:36/100 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.