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Swim Interval Pace Calculator

Find your send-off time and total set duration for swim intervals.

How it is calculated

The tool adds your swim time and the rest you want, then rounds up to the next multiple of 5 seconds so the pace clock is easy to read. send-off = ceil((swim time + rest) / 5) × 5 and total set time = send-off × reps. Swim time and rest are in seconds, and reps is the number of repeats (1 or more). The result is shown in whole seconds, so divide by 60 for minutes. Because of the round-up, the rest you actually get can be a few seconds longer than the rest you typed, and a swim time that lands exactly on a 5 does not change. Rest of 0 is allowed.

Worked example

You swim 10 repeats in about 87 seconds and want 15 seconds of rest. Swim + rest = 87 + 15 = 102 seconds. Rounded up to the next 5: 105 seconds, so you leave every 1:45. Total set time = 105 × 10 = 1,050 s, which is 17.5 minutes. Result: send-off 105 s. Your real rest is 105 − 87 = 18 seconds on a repeat that takes 87.

Try this example →

Common mistakes

  • Entering the time as minutes and seconds (1:27) or in minutes. The fields want seconds, so 1:27 is 87.
  • Using your best single swim time. Enter the time you can hold on the last repeat of the set, or you will be late for the send-off at the end.
  • Expecting the send-off to equal swim time plus rest exactly. It is rounded up to the next 5 seconds, so 102 becomes 105.
  • Reading the total as the time spent swimming. The total set time includes the rest built into every send-off, not just the swim time.
  • Entering the whole distance rest, such as a rest after each set of repeats. The rest field is the rest after each single repeat.

About this calculator

Swim interval training uses a send-off interval — a fixed total time for each repeat that bundles together the swim time and the rest — so that a swimmer who swims faster automatically gets more rest before the next rep starts, while a swimmer who swims slower gets less, which is what keeps the set structured around a clock rather than a stopwatch reset after every repeat.

Swim coaches and masters swimmers use send-off intervals to program sets on a pool deck pace clock, since calling out a fixed send-off time is far more practical during a workout than timing rest individually after every single repeat, and knowing the total set duration up front helps fit a workout into an available pool time slot.

From your swim time per repeat, target rest time and number of reps, it works out the send-off interval to use and the total time the full set will take.

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