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WorkoutNate Dusing IM Workout
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:7500
AuthorKen Stopkotte
Submitted By:Steve West
Email: stevew@eurekatec.com
Club:Cincinnati Marlins
Club/Author Info:Ken Stopkotte is the head coach of the Cincinnati Marlins.

Nate Dusing sample workout from October 1997 Swim Technique Magazine

Set Category Set Description Set Intervals
Warm-up 1 x 2000
(600 Free/500 Pull w/Paddles/400 Kick/300 Drill/200 Choice)

Drill Set 15 x 100
1-5 Kick/Drill By 50s
6-10 Drill/Swim Non-Free Use Two Strokes
11-15 Drill/Swim Free



@ 1:45
@ 1:35
@ 1:25
Pre-Set 16 x 75
Alt 4 Free
4 Fly/Back/Breast

@ 1:05/1:00/:55/:50
@ 1:15/1:10/1:05/1:00


Main Set 8 x 200 Fast
1-2 Straight/3-4 Broken :05 @ 50s
5-6 Broken :10 @ 50s
7-8 Broken :15 @ 50s

@ 3:15
Warm-Down 300 Easy












Total = 7500 SC Yards
10000000114

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