Introducing the Swim Pace Calculator 
Welcome to a better way to train for the swim portion of a triathlon!! This swim pace calculator takes the vague terms like "Threshold" or "Tpace", "Easy", and "Moderate" and turns them into specific times for you to be able to use for your swim workout on any given day. 
Back to Top Enter your test times, select units in/out and mode, then click Calculate. 
50 yd  75 yd  100 yd  125 yd  150 yd  175 yd  200 yd  250 yd  300 yd  400 yd  500 yd  600 yd  800 yd  1600 yd  1.2 mi  2.4 mi  
Zone 2  00:45.4  01:11.4  01:38.5  02:06.4  02:35.0  03:04.1  03:33.8  04:34.4  05:36.4  07:43.9  09:55.3  12:09.9  16:46.7  36:24.6  49:39.5  01:47:45.5 
Zone 3  00:43.4  01:08.2  01:34.1  02:00.8  02:28.1  02:55.9  03:24.2  04:22.1  05:21.3  07:23.2  09:28.7  11:37.2  16:01.6  34:46.8  47:26.1  01:42:56.0 
Zone 4  00:41.5  01:05.3  01:30.1  01:55.6  02:21.7  02:48.4  03:15.5  04:10.8  05:07.5  07:04.2  09:04.3  11:07.3  15:20.4  33:17.4  45:24.1  01:38:31.3 
Zone 5  00:39.8  01:02.6  01:26.4  01:50.8  02:15.9  02:41.4  03:07.4  04:00.5  04:54.9  06:46.7  08:41.9  10:39.9  14:42.6  31:55.3  43:32.1  01:34:28.4 
Zone 6  00:38.2  01:00.2  01:23.0  01:46.5  02:10.5  02:35.1  03:00.0  03:51.0  04:43.3  06:30.7  08:21.3  10:14.7  14:07.8  30:39.7  41:49.0  01:30:44.6 
Max  00:36.3  00:57.1  01:18.8  01:41.1  02:04.0  02:27.3  02:51.0  03:39.5  04:29.1  06:11.1  07:56.3  09:43.9  13:25.4  29:07.7  39:43.6  01:26:12.4 


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INSTRUCTIONS 
Perform the swim tests noted below. Ideally, perform these tests on the first week after a recovery week, and allow for at least one recovery day between the two test days. Once you have your time recorded, input your times into the Swim Pace Calculator below. (NOTE: If using the calculator in SPRINT mode, you do not need to perform the 800). Test Set #1:
Warm up: 300 easy; 4x50 RI:30 fast! Main set:
Cool Down: 300 easy Test Set #2:
Warm up: 300 easy; 4x50 RI:30 fast! Main set:
Cool Down: 300 easy 
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REGRESSION ANALYSIS 
The regression rate is defined as the rate at which your pace declines with each doubling of distance. The pace for a sprinter typically falls off quite a bit as the distance is doubled whereas an endurance athlete may not be as fast as the sprinter in shorter distances, but can maintain a much faster pace over the long haul. For example: Let's say you can do five 50's at maximum effort in a consistent time of 35seconds. Does that mean that max effort 100's should be done at 1:10? You can see from your results above that the max 100 time is not simply double that of the 50 time, rather there is a drop off in the pace and that drop off is your regression rate. The calculator above determined your regression rate. If that percentage is quite high i.e >8%, then our research shows that you are more of a sprinter. If the regression rate is lower than 4% then you are more of an endurance athlete. Triathletes in general are endurance athletes and need to work to be towards having a lower regression rate. They need to be able to maintain their pace over longer distances. Workouts that focus on longer sets (200's and 300's) with hard efforts (Zone 4 and 5) at the end of a swim workout will lower that regression rate. Similarly, athletes who already have a low regression rate will want to work on sets that increase overall speed. These workouts include a wide variety of distances in each set (50's, 100's, 200's, etc.) at high intensities (Zone 5 and 6) with long rest intervals). For more information or to speak with a coach, please visit http://www.tricoachcolorado.com/contact/ 
Swim Pace Calculator brought to you by TriCoachColorado.com © 2015  2018 