Swimming Lap TimerFree swimming lap timer for pool interval training. Time each lap, track rest intervals, and manage swim sets. Works on any device at poolside.Frequently asked questionsHow do competitive swimmers track intervals?Competitive swimmers use send-off times on the pace clock: if the set is "4×100m on 2:00," each rep starts every 2 minutes regardless of how fast you swim. This means your rest period equals your send-off time minus your swim time. A 1:40 swim on a 2:00 send-off gives 20 seconds rest.What is a good swimming interval for fitness?Beginners: 50m intervals with 30–60 seconds rest. Intermediate: 100m intervals with 15–30 seconds rest. Advanced: 200–400m intervals with 10–20 seconds rest. The work-to-rest ratio determines whether you're training aerobic base (long rest), threshold (short rest), or sprint (maximal rest).How long should a swimming training session be?30–45 minutes for recreational fitness swimming. Competitive training: 60–90 minutes. Elite level: 2 sessions per day of 90–120 minutes. For recreational swimmers, 2–3 sessions per week of 30–45 minutes produces measurable cardiovascular improvement within 6 weeks.What is the rest interval for different swimming sets?Sprint sets (25–50m): 60–120 seconds rest. Threshold sets (100–200m): 15–30 seconds. Aerobic sets (400m+): 10–20 seconds or send-off times. Drills: 30–45 seconds. Adequate rest preserves technique quality — swimming badly through fatigue reinforces poor movement patterns.How do I improve my swim pace with interval training?Use descending rest intervals: week 1, 100m reps with 30 seconds rest; week 2, 20 seconds; week 3, 15 seconds; week 4, same pace with 10 seconds. This progressively challenges the aerobic system without changing the target pace. When you can maintain pace with 10 seconds rest, drop the target pace.