400m Swim Times By Age And Ability

What is a good 400m swim time?

A good 400m time is 07:43. This is the average 400m time across all ages and genders.

A good 400m time for a man is 07:28. This is the average 400m time across men of all ages.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	14:13	11:20	08:56	07:03	05:37
15	12:18	09:49	07:44	06:06	04:52
20	11:53	09:29	07:28	05:54	04:42
25	11:53	09:29	07:28	05:54	04:42
30	11:54	09:29	07:29	05:54	04:42
35	12:06	09:38	07:36	06:00	04:47
40	12:31	09:58	07:52	06:12	04:57
45	12:59	10:21	08:10	06:26	05:08
50	13:30	10:45	08:29	06:41	05:20
55	14:03	11:12	08:50	06:58	05:33
60	14:38	11:40	09:12	07:15	05:47
65	15:17	12:11	09:37	07:35	06:02
70	16:03	12:48	10:06	07:57	06:21
75	17:15	13:45	10:51	08:33	06:49
80	19:06	15:13	12:00	09:28	07:33
85	21:59	17:31	13:49	10:54	08:41
90	26:47	21:21	16:50	13:16	10:35

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:33.3	02:50.0	02:14.1	01:45.7	01:24.3
15	03:04.6	02:27.2	01:56.0	01:31.5	01:12.9
20	02:58.4	02:22.2	01:52.1	01:28.4	01:10.5
25	02:58.4	02:22.2	01:52.1	01:28.4	01:10.5
30	02:58.5	02:22.3	01:52.2	01:28.5	01:10.5
35	03:01.4	02:24.6	01:54.0	01:29.9	01:11.7
40	03:07.7	02:29.6	01:58.0	01:33.0	01:14.1
45	03:14.8	02:35.3	02:02.4	01:36.5	01:16.9
50	03:22.4	02:41.3	02:07.2	01:40.3	01:20.0
55	03:30.6	02:47.9	02:12.4	01:44.4	01:23.2
60	03:39.6	02:55.0	02:18.0	01:48.8	01:26.7
65	03:49.3	03:02.8	02:24.1	01:53.7	01:30.6
70	04:00.8	03:12.0	02:31.4	01:59.4	01:35.1
75	04:18.8	03:26.3	02:42.6	02:08.2	01:42.2
80	04:46.4	03:48.3	03:00.0	02:21.9	01:53.1
85	05:29.7	04:22.8	03:27.2	02:43.4	02:10.2
90	06:41.7	05:20.2	04:12.5	03:19.1	02:38.7

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:15.1	02:35.5	02:02.6	01:36.7	01:17.1
15	02:48.8	02:14.6	01:46.1	01:23.7	01:06.7
20	02:43.1	02:10.0	01:42.5	01:20.8	01:04.4
25	02:43.1	02:10.0	01:42.5	01:20.8	01:04.4
30	02:43.2	02:10.1	01:42.6	01:20.9	01:04.5
35	02:45.9	02:12.2	01:44.3	01:22.2	01:05.5
40	02:51.6	02:16.8	01:47.9	01:25.1	01:07.8
45	02:58.1	02:22.0	01:51.9	01:28.3	01:10.4
50	03:05.1	02:27.5	01:56.3	01:31.7	01:13.1
55	03:12.6	02:33.5	02:01.1	01:35.5	01:16.1
60	03:20.8	02:40.1	02:06.2	01:39.5	01:19.3
65	03:29.7	02:47.2	02:11.8	01:43.9	01:22.8
70	03:40.2	02:55.5	02:18.4	01:49.1	01:27.0
75	03:56.6	03:08.6	02:28.7	01:57.3	01:33.5
80	04:21.9	03:28.8	02:44.6	02:09.8	01:43.5
85	05:01.5	04:00.3	03:09.5	02:29.4	01:59.1
90	06:07.3	04:52.8	03:50.9	03:02.1	02:25.1

A good 400m time for a woman is 08:02. This is the average 400m time across women of all ages.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	14:13	11:37	09:24	07:36	06:13
15	12:46	10:26	08:26	06:50	05:35
20	12:09	09:56	08:02	06:30	05:19
25	12:09	09:56	08:02	06:30	05:19
30	12:09	09:56	08:02	06:30	05:19
35	12:14	10:00	08:05	06:33	05:21
40	12:29	10:12	08:15	06:41	05:27
45	12:56	10:34	08:33	06:55	05:39
50	13:36	11:07	08:59	07:16	05:56
55	14:23	11:45	09:30	07:41	06:17
60	15:15	12:28	10:05	08:10	06:40
65	16:15	13:16	10:44	08:41	07:06
70	17:22	14:12	11:29	09:18	07:35
75	18:40	15:15	12:20	09:59	08:09
80	20:13	16:31	13:22	10:49	08:50
85	22:46	18:36	15:03	12:10	09:57
90	27:26	22:24	18:08	14:40	11:59

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:33.3	02:54.3	02:21.0	01:54.1	01:33.2
15	03:11.5	02:36.4	02:06.6	01:42.4	01:23.7
20	03:02.3	02:28.9	02:00.5	01:37.5	01:19.6
25	03:02.3	02:28.9	02:00.5	01:37.5	01:19.6
30	03:02.3	02:28.9	02:00.5	01:37.5	01:19.6
35	03:03.5	02:29.9	02:01.3	01:38.1	01:20.2
40	03:07.3	02:33.0	02:03.8	01:40.2	01:21.8
45	03:14.0	02:38.5	02:08.2	01:43.7	01:24.7
50	03:24.0	02:46.6	02:14.8	01:49.1	01:29.1
55	03:35.7	02:56.2	02:22.6	01:55.4	01:34.2
60	03:48.8	03:07.0	02:31.3	02:02.4	01:40.0
65	04:03.7	03:19.1	02:41.1	02:10.3	01:46.5
70	04:20.6	03:32.9	02:52.3	02:19.4	01:53.9
75	04:40.1	03:48.8	03:05.1	02:29.8	02:02.4
80	05:03.2	04:07.7	03:20.4	02:42.1	02:12.5
85	05:41.4	04:38.9	03:45.6	03:02.6	02:29.2
90	06:51.4	05:36.1	04:31.9	03:40.0	02:59.7

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:15.1	02:39.4	02:08.9	01:44.3	01:25.2
15	02:55.1	02:23.0	01:55.7	01:33.6	01:16.5
20	02:46.7	02:16.2	01:50.2	01:29.1	01:12.8
25	02:46.7	02:16.2	01:50.2	01:29.1	01:12.8
30	02:46.7	02:16.2	01:50.2	01:29.1	01:12.8
35	02:47.8	02:17.1	01:50.9	01:29.7	01:13.3
40	02:51.2	02:19.9	01:53.2	01:31.6	01:14.8
45	02:57.4	02:24.9	01:57.2	01:34.9	01:17.5
50	03:06.5	02:32.4	02:03.3	01:39.8	01:21.5
55	03:17.2	02:41.1	02:10.4	01:45.5	01:26.2
60	03:29.3	02:51.0	02:18.3	01:51.9	01:31.4
65	03:42.9	03:02.1	02:27.3	01:59.2	01:37.4
70	03:58.3	03:14.7	02:37.5	02:07.4	01:44.1
75	04:16.1	03:29.2	02:49.3	02:17.0	01:51.9
80	04:37.2	03:46.5	03:03.2	02:28.3	02:01.1
85	05:12.2	04:15.0	03:26.3	02:46.9	02:16.4
90	06:16.2	05:07.3	04:08.7	03:21.2	02:44.4

Beginner	Faster than 5% of swimmers. A beginner swimmer has started swimming and has swum for at least a month.
Novice	Faster than 20% of swimmers. A novice swimmer has swum regularly for at least six months.
Intermediate	Faster than 50% of swimmers. An intermediate swimmer has swum regularly for at least two years.
Advanced	Faster than 80% of swimmers. An advanced swimmer has swum for over five years.
Elite	Faster than 95% of swimmers. An elite swimmer has dedicated over five years to become competitive at swimming.