Swim interval & send-off calculator
Calculate swim send-offs, actual rest and total set time from pace or CSS. Plan repeat start times in metres or yards with optional five-second rounding.
Results
Enter your values or try the example.
How it works
Enter the number of repeats, distance per repeat, pace per 100 and planned rest. Swim time is distance × pace ÷ 100. The send-off is swim time plus rest, optionally rounded up to the next five seconds. Total time is repeats × swim time + (repeats − 1) × actual rest. Metres and yards use the same arithmetic: enter the pace in your selected unit. CSS mode also shows send-offs at the existing training-zone boundaries. Displayed timing is calculated to hundredths.
Separate swim time from send-off
Enter the repeat count, distance per repeat, pace per 100 and intended rest. The send-off is the time between starting one repeat and starting the next, including both swimming and recovery. Choose exact timing or rounding up to the next five-second boundary. Rounding can add recovery beyond the rest you entered.
Example: 8 × 100 m
At 1:45 per 100 metres with 20 seconds of rest, each repeat starts every 2:05. Eight repeats cover 800 metres, with 14:00 of swimming and 2:20 of recovery between repeats. The set ends at 16:20 because the total does not add a rest period after the final swim.
Use the start-time schedule
Read the start and finish table as elapsed times from the beginning of the set. For a 1:43 swim with 20 seconds of requested rest, five-second rounding makes the send-off 2:05 and actual rest 22 seconds. If you swim more slowly than planned, a fixed send-off leaves less rest. CSS input also provides zone-boundary comparisons, which you can review alongside the main schedule.