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WorkoutNate Dusing LC IM Workout
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:LC Meters
Duration:120 + Minutes
Distance:8000
AuthorKen Stopkotte
Submitted By:Steve West
Club:Cincinnati Marlins
Club/Author Info:Ken Stopkotte is the head coach of the Cincinnati Marlins.

Nate Dusing sample workout from the October 1997 Swim Technique Magazine

Set Category Set Description Set Intervals
Warm-up 4 x 250 IM (100 Free/50 Breast/50 Back/50 Fly)
150 Choice Drill
100 Choice Kick 		@ 4:00
@ 3:00
@ 2:00
Pre-Set 12 x 50 Fly
15 Meters Uwater Sprint Kick
15 Meters Sprint Swim
20 Meters Easy

@ 1:10
Drill Set 16 x 100 w/Zoomers
Alt 50 Drill/50 Swim

Main Set 4 x thru
4 x 50 Fly Descend 1-4 To 200 Pace
100 Fly Drill
2 x 200 Fly Max Effort
100 Easy on

@ 1:00
@ 2:00
@ 3:00
@2:00
Drill Set 8 x 50 25 Dive Underwater Dolphin Kick Sprint/25 Easy Free
@ 1:30
Warm-Down 200 Easy










Total = 8000 LC Meters


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