How accurate is this calculator?

This calculator provides an estimate based on common swimming metrics. It uses age-adjusted time bands, training frequency, self-assessed ability, and skill proficiency to generate a fitness level. While useful for self-assessment and goal setting, it should not replace professional coaching evaluation or medical assessment.

What's a good 100m time for my age?

For ages 16-39: Competitive <1:39, Advanced 1:40-1:59, Intermediate 2:00-2:29, Novice 2:30-2:59, Beginner 3:00+. Ages 40-54 get +10s adjustment, ages 55-69 get +20s, and 70+ get +35s to account for natural physiological changes.

How can I improve fastest?

Focus on consistency (3-4 sessions per week), proper technique (consider lessons), progressive overload (gradually increase distance/intensity), and adequate recovery. Most adults see fastest improvement by addressing technique flaws and building aerobic base before adding speed work.

Pool vs open water — does it change fitness level?

Pool fitness directly translates to open water, though open water adds challenges like navigation, sighting, and dealing with currents/waves. This calculator focuses on pool-based metrics, but open water experience is noted as a skill bonus in the scoring.

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Swim Fitness Level Calculator

Discover your swim fitness level and get personalized next steps to improve

100m Pace Bands (age-adjusted): Beginner ≥3:00 • Novice 2:30–2:59 • Intermediate 2:00–2:29 • Advanced 1:40–1:59 • Competitive <1:39

Your Swimming Profile

Enter your details to calculate your fitness level

Age *

Between 16 and 90 years old

Best Recent 100m Time *

Format: mm:ss (e.g., 2:05) - Pool type is for reference only

Weekly Swim Sessions

Average sessions per week over the past month

Current Swimming Ability

Self-assess your current endurance level

Skills & Comfort

Comfortable in deep water?

Can swim confidently where you can't touch bottom

Bilateral breathing?

Can breathe on both left and right sides

Uses swim aids often?

Regularly uses pull buoy, fins, or paddles

Open water experienced?

Have swum in lakes, sea, or rivers

Your Swimming Goals (select all that apply)

Learn to swim

General fitness

Technique improvement

Masters/club

Triathlon (pool)

Open water / events

Goals help personalize your recommendations

Your Fitness Level

Intermediate

Score: 11 / 20

BeginnerCompetitive

Age Band

16-39

(+0s allowance)

100m Time

2:05

25m pool

Weekly Swims

2 sessions

Time Band

Intermediate

View score breakdown

Time band points:+6

Frequency points:+2

Ability points:+2

Skills bonus:+1

Total:11

Your Next Challenge

Introduce CSS (Critical Swim Speed) training and threshold sets. Try 8×100m at moderate pace with 15-20s rest. Focus on bilateral breathing and streamlining technique.

2-Week Micro Plan

•Week 1, Session 1: 500m warm-up, 8×100m at threshold pace (15s rest), 300m cool-down (RPE 6-7)
•Week 1, Session 2: 400m warm-up, pyramid set 50-100-150-200-150-100-50 (20s rest), 200m cool-down (RPE 6)
•Week 2, Session 1: 600m warm-up, 5×200m descending 1-5 (30s rest), 400m cool-down (RPE 7)
•Week 2, Session 2: Technique – 12×75m (25m drill, 50m swim), bilateral breathing focus (RPE 5-6)
•Focal drill: 6-kick switch drill for rotation

Find Adult Swimming Lessons Near You

Connect with qualified instructors to reach your goals faster

Frequently Asked Questions

Disclaimer: This calculator provides fitness estimates for informational and motivational purposes only. It is not a medical assessment, diagnostic tool, or substitute for professional coaching. Consult with a qualified swimming coach or healthcare provider before beginning any new exercise program. Individual results and capabilities vary based on numerous factors not captured by this tool.