Swimming Interval Set Calculator
Calculate swimming interval times and rest periods for structured training
About this calculator
The Swimming Interval Set Calculator helps swimmers and coaches design structured training workouts by calculating precise interval times and rest periods. This tool takes your target pace, distance, and training goals to generate optimal intervals that improve speed, endurance, and technique. Whether you're preparing for competition or improving fitness, structured intervals are essential for progressive training and performance gains.
How to use
Enter your base swimming pace per 100 meters, select your target distance, and choose your training intensity level. The calculator will determine your interval time and recommended rest period between repeats, creating a complete workout structure for your training session.
Frequently asked questions
What's the difference between interval time and rest period?
Interval time is your total time including swimming and rest, while rest period is the recovery time between each repeat.
How do I determine my base pace?
Swim a comfortable 100-meter distance and record your time. This becomes your baseline pace for interval calculations.
What intensity level should I choose?
Beginners should start with easier intensities, while competitive swimmers can use moderate to hard levels for race preparation.