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Swimming Science Training Tools

Turn pool data into executable training with pace, CSS, stroke efficiency, workouts and open-water strategy.

Swimming Pace Calculator

Convert distance, time and pace per 100m, with 25m and 50m pool support.

Useful for race targets and training send-offs.

CSS Critical Swim Speed

Calculate Critical Swim Speed from 200m/400m or 400m/800m tests.

Build threshold, endurance and VO2 training paces.

Stroke Efficiency Analysis

Calculate SWOLF, stroke rate, stroke length and stroke index.

See whether speed comes from better efficiency or simply more effort.

Swim Set Builder

Generate endurance, threshold, VO2 and sprint main sets from CSS and goals.

Automatically calculates repeat targets and send-offs.

Race Pace Planner

Plan 400m, 800m and 1500m pacing splits to avoid going out too fast.

Break target results into each 50m or 100m segment.

Compare CSS, DPrime and efficiency changes between two tests.

Check whether the training block truly moved your critical speed.

Open-Water Planner

Estimate finish time with sighting loss, turns, waves, current and fueling stops.

Closer to real triathlon and long-swim race conditions.

Theory

CSS/Critical Speed uses two all-out distances to estimate the critical speed you can sustain for a long time. Stroke rate, stroke length and stroke index separate fitness gains from technical gains. Open-water pacing also needs sighting, turns, waves, current and fueling losses.

Training for a triathlon?

Use the Race Predictor to combine swim, transitions, bike and run into a finish-time estimate with a run fatigue adjustment.