Whether you are a triathlete, a Masters swimmer or an open water swimmer, you all studied prime numbers in elementary school: 2, 3, 5, 7, 11, 13, 17, 19, etc.
A distance freestyle set of 7,000 yards or meters can be based on those prime numbers. This long, tough pool workout is called the prime number ladder. The intervals can be based on the ability of the swimmers in the lane and adjusted accordingly.
? 20 x 50; swim fast on each prime number. For example: the second 50, third 50, fifth 50, seventh 50, etc. The other twelve 50s are swum comfortably.
? 20 x 100; swim fast on each prime number (2, 3, 5, 7, 11, 13, 17, 19). The other twelve 100s are swum comfortably.
? 20 x 200; swim fast on each prime number (2, 3, 5, 7, 11, 13, 17, 19). The other twelve 200s are swum comfortably.
Other prime number based pool workouts include sets such as "hit the primes" and "beat the primes."
More: 3,200-Meter Set
Hit the Primes is a type of pool swimming set that helps reinforce precise pace control. The number, pacing and distance of each swim can be approximately modified for each swimmer.
? 8 x 100 @ 1:30 where the athletes swim exactly at a 1:23 pace for the first 100, swim exactly at a 1:19 pace for the second 100, at a 1:17 pace for 3rd 100, at a 1:13 pace for fourth 100, at a 1:11 pace for fifth 100, at a 1:07 pace for sixth 100, at a 1:05 pace for seventh 100, and finally at a 1:03 pace for eighth 100.
Beat the Primes is similar to the Hit the Primes set.
? 8 x 100 @ 1:30 where the athletes swim faster than a 1:23 pace for the first 100, swim faster than a 1:19 for the second 100, faster than a 1:17 for the third 100, faster than 1:13 for the fourth 100, faster than a 1:11 for the fifth 100, faster than a 1:07 for the sixth 100, faster than a 1:05 for the seventh 100, and faster than 1:03 for the eighth 100.
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