Slow as heck...I'm estimate 8 minutes. I swim 300 in just under 6 minutes and that's a relatively slow pace, nice and easy for me. Just hop in the pool and see how long it takes you to do 16 lengths. Tom Landry eigh? Where abouts in DFW do you train? I'm training for the Benbrook tri on My 1st. My run still stinks but I'm working on it. Looks like I'll be walking a good deal of it...but I"m not worried about it.