Various Training Rates based on 20M Fly time
© 1996-2022 Waterloo Track and Field Club. All Rights Reserved
Mile pace for
20m FLY 100m 200m 400m 800m 1600m 3200m Infinity
Optimum 1.8 9.90 19.8 43.6 1:40.3 3:50.6 4:25.2 5:05.0
Good 9.90 20.8 45.8 1:45.3 4:02.2 4:38.5 5:20.3
Moderate 9.90 21.8 48.1 1:50.6 4:14.3 4:52.4 5:36.3
Minimum 9.90 22.9 50.5 1:56.1 4:27.0 5:07.0 5:53.1
Optimum 1.9 10.45 20.9 46.0 1:45.8 4:03.3 4:39.8 5:21.8
Good 10.45 21.9 48.3 1:51.1 4:15.5 4:53.8 5:37.9
Moderate 10.45 23.0 50.7 1:56.6 4:28.3 5:08.5 5:54.8
Minimum 10.45 24.2 53.3 2:02.5 4:41.7 5:24.0 6:12.5
Optimum 2.0 11.00 22.0 48.4 1:51.3 4:16.0 4:54.4 5:38.6
Good 11.00 23.1 50.8 1:56.9 4:28.8 5:09.2 5:55.5
Moderate 11.00 24.3 53.4 2:02.7 4:42.3 5:24.6 6:13.3
Minimum 11.00 25.5 56.0 2:08.9 4:56.4 5:40.9 6:32.0
Optimum 2.1 11.55 23.1 50.8 1:56.8 4:28.7 5:09.0 5:55.4
Good 11.55 24.3 53.3 2:02.7 4:42.2 5:24.5 6:13.2
Moderate 11.55 25.5 56.0 2:08.8 4:56.3 5:40.7 6:31.8
Minimum 11.55 26.7 58.8 2:15.3 5:11.1 5:57.8 6:51.4
Optimum 2.2 12.10 24.2 53.2 2:02.4 4:41.4 5:23.6 6:12.2
Good 12.10 25.4 55.9 2:08.5 4:55.5 5:39.8 6:30.8
Moderate 12.10 26.7 58.7 2:14.9 5:10.3 5:56.8 6:50.3
Minimum 12.10 28.0 61.6 2:21.6 5:25.8 6:14.7 7:10.9
Optimum 2.3 12.65 25.3 55.7 2:08.1 4:54.7 5:38.9 6:29.7
Good 12.65 26.6 58.5 2:14.5 5:09.4 5:55.8 6:49.2
Moderate 12.65 27.9 61.4 2:21.2 5:24.9 6:13.6 7:09.6
Minimum 12.65 29.3 64.5 2:28.3 5:41.1 6:32.3 7:31.1
Optimum 2.4 13.20 26.4 58.1 2:13.6 5:07.3 5:53.5 6:46.5
Good 13.20 27.7 61.0 2:20.3 5:22.7 6:11.1 7:06.8
Moderate 13.20 29.1 64.1 2:27.3 5:38.9 6:29.7 7:28.1
Minimum 13.20 30.6 67.3 2:34.7 5:55.8 6:49.2 7:50.5
Optimum 2.5 13.75 27.5 60.5 2:19.2 5:20.0 6:08.1 7:03.3
Good 13.75 28.9 63.5 2:26.1 5:36.0 6:26.5 7:24.4
Moderate 13.75 30.3 66.7 2:33.4 5:52.8 6:45.8 7:46.6
Minimum 13.75 31.8 70.0 2:41.1 6:10.5 7:06.1 8:10.0
Optimum 2.6 14.30 28.6 62.9 2:24.7 5:32.7 6:22.7 7:20.0
Good 14.30 30.0 66.0 2:31.9 5:49.4 6:41.8 7:42.1
Moderate 14.30 31.5 69.3 2:39.5 6:06.8 7:01.9 8:05.2
Minimum 14.30 33.1 72.8 2:47.5 6:25.2 7:23.0 8:29.4
Optimum 2.7 14.85 29.7 65.3 2:30.2 5:45.4 6:37.3 7:36.8
Good 14.85 31.2 68.6 2:37.7 6:02.7 6:57.1 7:59.7
Moderate 14.85 32.7 72.0 2:45.6 6:20.8 7:18.0 8:23.7
Minimum 14.85 34.4 75.6 2:53.9 6:39.9 7:39.9 8:48.8
Optimum 2.8 15.40 30.8 67.8 2:35.9 5:58.7 6:52.5 7:54.3
Good 15.40 32.3 71.2 2:43.7 6:16.6 7:13.1 8:18.0
Moderate 15.40 34.0 74.7 2:51.9 6:35.4 7:34.7 8:42.9
Minimum 15.40 35.7 78.5 3:00.5 6:55.2 7:57.5 9:09.1
Optimum 2.9 15.95 31.9 70.2 2:41.5 6:11.4 7:07.1 8:11.1
Good 15.95 33.5 73.7 2:49.5 6:29.9 7:28.4 8:35.7
Moderate 15.95 35.2 77.4 2:58.0 6:49.4 7:50.8 9:01.5
Minimum 15.95 36.9 81.3 3:06.9 7:09.9 8:14.4 9:28.5
Optimum 3.0 16.50 33.0 72.6 2:47.0 6:24.1 7:21.7 8:27.9
Good 16.50 34.7 76.2 2:55.3 6:43.3 7:43.7 8:53.3
Moderate 16.50 36.4 80.0 3:04.1 7:03.4 8:06.9 9:20.0
Minimum 16.50 38.2 84.0 3:13.3 7:24.6 8:31.3 9:48.0
Optimum 3.2 17.60 35.2 77.4 2:58.0 6:49.4 7:50.9 9:01.5
Good 17.60 37.0 81.3 3:06.9 7:09.9 8:14.4 9:28.6
Moderate 17.60 38.8 85.3 3:16.3 7:31.4 8:39.1 9:57.0
Minimum 17.60 40.7 89.6 3:26.1 7:54.0 9:05.1 10:26.8
Optimum 3.4 18.70 37.4 82.3 3:09.3 7:15.4 8:20.7 9:35.8
Good 18.70 39.3 86.4 3:18.8 7:37.1 8:45.7 10:04.6
Moderate 18.70 41.2 90.7 3:28.7 7:60.0 9:12.0 10:34.8
Minimum 18.70 43.3 95.3 3:39.1 8:24.0 9:39.6 11:06.5
Optimum 3.6 19.80 39.6 87.1 3:20.3 7:40.8 8:49.9 10:09.4
Good 19.80 41.6 91.5 3:30.3 8:03.8 9:16.4 10:39.8
Moderate 19.80 43.7 96.0 3:40.9 8:28.0 9:44.2 11:11.8
Minimum 19.80 45.8 100.8 3:51.9 8:53.4 10:13.4 11:45.4
Optimum 3.8 20.90 41.8 92.0 3:31.6 8:06.7 9:19.7 10:43.6
Good 20.90 43.9 96.6 3:42.2 8:31.0 9:47.7 11:15.8
Moderate 20.90 46.1 101.4 3:53.3 8:56.6 10:17.0 11:49.6
Minimum 20.90 48.4 106.5 4:05.0 9:23.4 10:47.9 12:25.1
Optimum 4.0 22.00 44.0 96.8 3:42.6 8:32.1 9:48.9 11:17.2
Good 22.00 46.2 101.6 3:53.8 8:57.7 10:18.3 11:51.1
Moderate 22.00 48.5 106.7 4:05.5 9:24.6 10:49.2 12:26.6
Minimum 22.00 50.9 112.1 4:17.7 9:52.8 11:21.7 13:04.0
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