Enter one best time. Get a goal time for every other distance, the splits to swim it, and a plan for which goal to chase first.
Leave minutes blank for a time under a minute. Stroke changes your splits, not your goal times.
Your first 50 is always the fastest. You dive in and you are fresh, so it comes for free. After that, hold the same time on every 50. Then bring the last 50 home faster: about 0.6 seconds in a 400, and about a second in an 800 or 1500.
Rounded to a tenth, so they may add up a few tenths either side of your goal. Swim the numbers, not the total.
Check it once, after the race. Inside the number, you paced it well even if you missed the target. Outside it, you went out too fast.
Add your best times from your other events below. The tool tells you how close each goal is and which ones to chase first.
If you have already beaten a goal time, that event is your real strength. Rebuild the ladder from it and the whole picture shifts.
Chase what is close. Anything within about 2% of your current time is reachable in one training block. Pick one or two, not six.
Something within about 5% is a season target. Further out than that, name it if you like — but judge your season on something closer.
A medley time is set by the stroke you are worst at, so one best time cannot predict it. This mode needs all four.
Which medley?Never raced one of them? Go and race it. You cannot estimate a medley from a stroke you have not swum.
What each leg should take if you swim your goal time.
This compares each stroke against your own four-stroke total, so it does not matter how fast you are overall. A bigger share than the benchmark means that stroke is slow for you.
ROW Swim Club · Goal times are a starting point, not a prediction. Your coach's target wins.