--- Find A Workout ---

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
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


Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.