Swimming
Pace Calculator
Calculate the perfect tempo for your target swimming pace using the Total Immersion formula.
PPL = (SPL × Tempo) + TG
How to use this calculator
1. Set your target pace
Enter how many seconds you want to swim one pool length. Start with your current comfortable pace.
2. Count your strokes
Swim a few lengths and count your strokes (SPL). Find your natural stroke count in the table.
3. Set your tempo
Program the calculated tempo into Vimo Swim. Match your strokes to the beep and feel the rhythm!
Settings
Recommended SPL for 165-175cm (5'5"-5'9"): 17-21 strokes
Fine-tune the range based on your technique level
Results
100m pace: 1:20
Pace in 25m pool, using a 3s glide
20=SPL×Tempo+3
| Pace | = | SPL | × | Tempo (s) |
|---|---|---|---|---|
| 20 | = | 17 | × | 1.00 |
| 20 | = | 18 | × | 0.94 |
| 20 | = | 19 | × | 0.89 |
| 20 | = | 20 | × | 0.85 |
| 20 | = | 21 | × | 0.81 |
SPL = Strokes Per Length (stroke count)
Tempo = Seconds per stroke (set this on Vimo Swim)
Tempo vs stroke count
20s per 25m with a 3s glide. Hover or use arrow keys to explore
SPL reference by swimmer height
| Height | Beginner SPL | Intermediate SPL | Advanced SPL |
|---|---|---|---|
| < 155cm (5'1") | 24-28 | 21-24 | 19-21 |
| 155-165cm (5'1"-5'5") | 23-27 | 20-23 | 18-20 |
| 165-175cm (5'5"-5'9") | 21-25 | 19-21 | 17-19 |
| 175-185cm (5'9"-6'1") | 20-24 | 18-20 | 16-18 |
| 185-195cm (6'1"-6'5") | 19-23 | 17-19 | 15-17 |
| > 195cm (6'5"+) | 18-22 | 16-18 | 14-16 |
Note: These are reference values for freestyle in a 25m pool. Your actual SPL depends on technique, fitness, and swimming style. Lower SPL generally indicates better efficiency.
Understanding the formula
This calculator uses the Total Immersion pace formula, which breaks down your swimming pace into controllable components:
PPL=(SPL×Tempo)+TG
| Symbol | Name | Description |
|---|---|---|
| PPL | Pace Per Pool Length | Your target time in seconds |
| SPL | Strokes Per Length | How many strokes you take |
| Tempo | Time Between Strokes | Seconds per stroke |
| TG | Time of Glide | Push-off to first stroke |
Two ways to swim faster
The formula shows there are only two ways to improve your pace:
- Lower your SPL: take fewer, more efficient strokes
- Increase your tempo: take strokes more frequently
Total Immersion recommends focusing on reducing SPL first (better technique) before increasing tempo (more speed). Vimo Swim helps you maintain consistent tempo while you work on stroke efficiency.
Frequently asked questions
Train with perfect tempo
Vimo Swim lets you program any tempo calculated above. Feel the rhythm with audio, vibration, and LED feedback.
Learn from our stories
The mathematics of freestyle speed
Go deeper into the relationship between stroke length, tempo, and pace.
SPL: the hidden swimming metric
Learn why strokes per length helps measure and improve efficiency.
The science of swim pacing
See what controlled testing reveals about learning a consistent pace.