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WorkoutNate Dusing LC Butterfly Practice
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:LC Meters
Duration:120 Minutes
Distance:8000
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 workout from the October 1997 Swim Technique Magazine



Set Category Set Description Set Intervals
Warm-up 800 Free Swim Every 4th 50 Non-Free
3 x 200 IM Drill



@ 3:15

Drill Set 36 x 25 Fly Fast
1-12 W/Shoes :30 Rest
13-24 Odd Uwater Even Swim :30 Rest
25-36 W/Zoomers

@ :45

Main Set 6 x 50 Fly Drill (4 Kicks/1 Pull)
4 x 200 Fly 3 Moderate/1 Fast
6 x 50 Back Drill (6 + 3)
4 x 200 Fly 2 Moderate/2 Fast
6 x 50 Breast Drill (Pull W/Dolphin Kick)
4 x 200 Fly 1 Moderate/3 Fast
6 x 50 Free Drill (3 Right/3 Left)
4 x 200 Fly Max Effort

@ 1:00
@ 3:00
@ 1:00
@ 2:50
@ 1:00
@ 2:40
@ 1:00
@ 2:30

Warm-Down 100 Easy



Kick Set 18 x 50 Kick Choice

3 x (1 @ 1:00/2 @ :55/3 @ :50)


Warm-Down 300 Easy




















Total = 8000 LC Meters
10000000116

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