What is the Total Immersion swimming pace formula?

The Total Immersion pace formula is P = (SPL × Tempo) + TG, where P is Pace per Pool Length, SPL is Strokes Per Length, Tempo is seconds per stroke, and TG is Time of Glide (push-off to first stroke).

How do I calculate my swimming tempo?

To calculate your swimming tempo, use the formula: Tempo = (Pace - Glide Time) / SPL. For example, if your target pace is 20 seconds for 25m, glide time is 3 seconds, and SPL is 15 strokes, your tempo would be (20-3)/15 = 1.13 seconds per stroke.

What is a good SPL (Strokes Per Length) for swimming?

A good SPL varies by pool length and swimmer height. For a 25m pool, recreational swimmers typically have 18-25 SPL, while efficient swimmers aim for 12-16 SPL. Lower SPL generally indicates better technique and efficiency.

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Swimming Pace Calculator

Calculate the perfect tempo for your target swimming pace using the Total Immersion formula.

P_PL = (SPL × Tempo) + T_G

Settings

Target Pace per 25m: 20s

10s (fast)40s (slow)

Glide Time (push-off): 3s

1s (short)6s (long streamline)

Swimmer Height

Recommended SPL for 165-175cm (5'5"-5'9"): 14-18 strokes

Stroke Count Range (SPL): 14 - 18

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Max

Fine-tune the range based on your technique level

Quick Presets

Results

100m pace: 1:20

Pace in 25m pool, using a 3s glide

20=SPL×Tempo+3

Pace	=	SPL	×	Tempo (s)
20	=	14	×	1.21
20	=	15	×	1.13
20	=	16	×	1.06
20	=	17	×	1.00
20	=	18	×	0.94

SPL = Strokes Per Length (stroke count)

Tempo = Seconds per stroke (set this on BeatBuddy Pro)

How to use this calculator

Follow these steps to find your ideal swimming tempo.

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 BeatBuddy Pro. Match your strokes to the beep and feel the rhythm!

SPL reference by swimmer height

Stroke count varies by arm span. Use this table as a starting point.

Height	Beginner SPL	Intermediate SPL	Advanced SPL
< 155cm (5'1")	22-26	18-22	16-18
155-165cm (5'1"-5'5")	20-24	17-20	15-17
165-175cm (5'5"-5'9")	18-22	15-18	14-15
175-185cm (5'9"-6'1")	16-20	14-16	12-14
185-195cm (6'1"-6'5")	15-19	13-15	11-13
> 195cm (6'5"+)	14-18	12-14	10-12

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

The Total Immersion approach to swimming efficiency.

This calculator uses the Total Immersion pace formula, which breaks down your swimming pace into controllable components:

P_PL=(SPL×Tempo)+T_G

Symbol	Name	Description
P_PL	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
T_G	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). BeatBuddy Pro helps you maintain consistent tempo while you work on stroke efficiency.

Train with perfect tempo

BeatBuddy Pro lets you program any tempo calculated above. Feel the rhythm with audio, vibration, and LED feedback.

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