Pace & Effort Charts
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Effort Chart
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Swimmers should do a lactate (all out) swim to find their BEST 100 times or use times from a swim meet within the last 2 years. Use these times to determine Percentages of Effort from the chart. During practice, check your effort by charting your times on the appropriate line.
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Percentage of Effort
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100%95%90%85%80%75%70%
5
00:19.000:20.000:20.900:21.800:22.800:23.800:24.7
6
00:19.500:20.500:21.500:22.400:23.400:24.400:25.4
7
00:20.000:21.000:22.000:23.000:24.000:25.000:26.0
8
00:20.500:21.500:22.600:23.600:24.600:25.600:26.6
9
00:21.000:22.100:23.100:24.100:25.200:26.300:27.3
10
00:21.500:22.600:23.700:24.700:25.800:26.900:28.0
11
00:22.000:23.100:24.200:25.300:26.400:27.500:28.6
12
00:22.500:23.600:24.800:25.900:27.000:28.100:29.3
13
00:23.000:24.200:25.300:26.500:27.600:28.700:29.9
14
00:23.500:24.700:25.800:27.000:28.200:29.400:30.5
15
00:24.000:25.200:26.400:27.600:28.800:30.000:31.2
16
00:24.500:25.700:27.000:28.200:29.400:30.600:31.9
17
00:25.000:26.300:27.500:28.700:30.000:31.200:32.5
18
00:25.500:26.800:28.100:29.300:30.600:31.900:33.2
19
00:26.000:27.300:28.600:29.900:31.200:32.500:33.8
20
00:26.500:27.800:29.100:30.500:31.800:33.100:34.5
21
00:27.000:28.400:29.700:31.000:32.400:33.800:35.1
22
00:27.500:28.900:30.300:31.600:33.000:34.400:35.7
23
00:28.000:29.400:30.800:32.200:33.600:35.000:36.4
24
00:28.500:29.900:31.400:32.800:34.200:35.600:37.0
25
00:29.000:30.500:31.900:33.300:34.800:36.200:37.7
26
00:29.500:31.000:32.500:33.900:35.400:36.900:38.4
27
00:30.000:31.500:33.000:34.500:36.000:37.500:39.0
28
00:30.500:32.000:33.500:35.100:36.600:38.100:39.6
29
00:31.000:32.600:34.100:35.600:37.200:38.800:40.3
30
00:31.500:33.100:34.700:36.200:37.800:39.400:40.9
31
00:32.000:33.600:35.200:36.800:38.400:40.000:41.6
32
00:32.500:34.100:35.700:37.400:39.000:40.600:42.2
33
00:33.000:34.600:36.300:38.000:39.600:41.200:42.9
34
00:33.500:35.200:36.800:38.500:40.200:41.900:43.6
35
00:34.000:35.700:37.400:39.100:40.800:42.500:44.2
36
00:34.500:36.200:38.000:39.700:41.400:43.100:44.8
37
00:35.000:36.800:38.500:40.200:42.000:43.700:45.5
38
00:35.500:37.300:39.100:40.800:42.600:44.400:46.2
39
00:36.000:37.800:39.600:41.400:43.200:45.000:46.8
40
00:36.500:38.300:40.200:42.000:43.800:45.600:47.5
41
00:37.000:38.800:40.700:42.500:44.400:46.300:48.1
42
00:37.500:39.400:41.300:43.100:45.000:46.900:48.7
43
00:38.000:39.900:41.800:43.700:45.600:47.500:49.4
44
00:38.500:40.400:42.400:44.300:46.200:48.100:50.1
45
00:39.000:41.000:42.900:44.800:46.800:48.700:50.7
46
00:39.500:41.500:43.500:45.400:47.400:49.400:51.3
47
00:40.000:42.000:44.000:46.000:48.000:50.000:52.0
48
00:40.500:42.500:44.600:46.600:48.600:50.600:52.6
49
00:41.000:43.000:45.100:47.100:49.200:51.200:53.3
50
00:41.500:43.600:45.700:47.700:49.800:51.900:53.9
51
00:42.000:44.100:46.200:48.300:50.400:52.500:54.6
52
00:42.500:44.600:46.700:48.900:51.000:53.100:55.2
53
00:43.000:45.200:47.300:49.500:51.600:53.700:55.9
54
00:43.500:45.700:47.800:50.000:52.200:54.400:56.6
55
00:44.000:46.200:48.400:50.600:52.800:55.000:57.2
56
100%95%90%85%80%75%70%
57
00:44.500:46.700:49.000:51.200:53.400:55.600:57.9
58
00:45.000:47.300:49.500:51.700:54.000:56.300:58.5
59
00:45.500:47.800:50.000:52.300:54.600:56.900:59.1
60
00:46.000:48.300:50.600:52.900:55.200:57.500:59.8
61
00:46.500:48.800:51.200:53.500:55.800:58.101:00.4
62
00:47.000:49.300:51.700:54.000:56.400:58.701:01.1
63
00:47.500:49.900:52.300:54.600:57.000:59.401:01.8
64
00:48.000:50.400:52.800:55.200:57.601:00.001:02.4
65
00:48.500:50.900:53.300:55.800:58.201:00.601:03.1
66
00:49.000:51.500:53.900:56.300:58.801:01.301:03.7
67
00:49.500:52.000:54.500:56.900:59.401:01.901:04.4
68
00:50.000:52.500:55.000:57.501:00.001:02.501:05.0
69
00:50.500:53.000:55.600:58.101:00.601:03.101:05.6
70
00:51.000:53.600:56.100:58.601:01.201:03.801:06.3
71
00:51.500:54.100:56.700:59.201:01.801:04.401:06.9
72
00:52.000:54.600:57.200:59.801:02.401:05.001:07.6
73
00:52.500:55.100:57.801:00.401:03.001:05.601:08.3
74
00:53.000:55.700:58.301:00.901:03.601:06.201:08.9
75
00:53.500:56.200:58.801:01.501:04.201:06.901:09.5
76
00:54.000:56.700:59.401:02.101:04.801:07.501:10.2
77
00:54.500:57.201:00.001:02.701:05.401:08.101:10.8
78
00:55.000:57.801:00.501:03.201:06.001:08.701:11.5
79
00:55.500:58.301:01.001:03.801:06.601:09.401:12.2
80
00:56.000:58.801:01.601:04.401:07.201:10.001:12.8
81
00:56.500:59.301:02.101:05.001:07.801:10.601:13.5
82
00:57.000:59.901:02.701:05.501:08.401:11.201:14.1
83
00:57.501:00.401:03.201:06.101:09.001:11.901:14.7
84
00:58.001:00.901:03.801:06.701:09.601:12.501:15.4
85
00:58.501:01.401:04.401:07.301:10.201:13.101:16.1
86
00:59.001:01.901:04.901:07.801:10.801:13.701:16.7
87
00:59.501:02.501:05.401:08.401:11.401:14.401:17.3
88
01:00.001:03.001:06.001:09.001:12.001:15.001:18.0
89
01:01.001:04.001:07.101:10.101:13.201:16.201:19.3
90
01:02.001:05.101:08.201:11.301:14.401:17.501:20.6
91
01:03.001:06.101:09.301:12.401:15.601:18.701:21.9
92
01:04.001:07.201:10.401:13.601:16.801:20.001:23.2
93
01:05.001:08.201:11.501:14.701:18.001:21.201:24.5
94
01:06.001:09.301:12.601:15.901:19.201:22.501:25.8
95
01:07.001:10.401:13.701:17.001:20.401:23.801:27.1
96
01:08.001:11.401:14.801:18.201:21.601:25.001:28.4
97
01:09.001:12.501:15.901:19.301:22.801:26.201:29.7
98
01:10.001:13.501:17.001:20.501:24.001:27.501:31.0
99
01:11.001:14.601:18.101:21.601:25.201:28.801:32.3
100
01:12.001:15.601:19.201:22.801:26.401:30.001:33.6
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