How They Train: The Work of Division II Record-Holder Jackson Lustig
When Jackson Lustig hit the McKendree University (Ill.) campus in September of 2021, he had already compiled a healthy aquatic résumé. As a senior, he led his Greenfield (Wis.) High School team to a second-place Division 1 state championship by winning the 200 yard IM (1:50.63), 500 free (4:30.22), 400 free relay (3:04.39/45.58 leg) and swimming fly (22.22) on the team’s runner-up 200 medley relay.
The year before, he helped the Hustlin’ Hawks to a sixth-place team finish by going a 23.14 200 medley relay fly leg (first) and 47.90 400 free relay leg (fourth) while finishing second in the 200 free (1:42.19) and third in the 500 free (4:34.56).
In Lebanon, Ill., the 6-1 junior continues to shine. As a butterfly and IM specialist, Lustig currently holds two individual school records in the 200 fly (1:40.75, also an NCAA Division II national mark) and 200 IM (1:46.12).
Last March, he was a vital cog in the Bearcat juggernaut that secured third place at the D-II Championships. In addition to winning the 200 fly, he swam a 45.95 fly leg on the first-place 400 medley relay (3:08.08) and finished third in both the 100 fly (46.17) and the 200 medley relay (1:25.87/20.71 fly leg). He was also seventh in the 200 IM (1:46.88).
At the Great Lakes Valley Conference Championships, he captured the 200 IM (1:47.96), defended his 2022 200 fly title (1:44.16) while garnering third in the 100 fly (46.44).
“We were very fortunate to get a commitment from Jack, especially after securing an earlier one from his Schroeder YMCA teammate, Leo Gandaria,” says McKendree coach Jimmy Tierney. “Both of them have been instrumental in our success these past couple of years.
“Jack was a former distance swimmer who graduated more to fly training after experiencing some shoulder injuries. He is a student of the game, constantly looking for ways to improve strokes or underwater skills. He will do research to find ways to improve both in and out of pool. As an example, he has developed a thorough and effective shoulder routine that he religiously performs before each workout. This has been critical to his continued high-level training.
“Jack’s underwater skills in all strokes have developed to a near elite level. Last year he willed himself to the NCAA D-II A-final in the 400 IM with a combination of hard work and attention to detail in both stroke technique and underwater proficiency. There is still room for improvement in his off strokes, but he is working hard and making strides in that regard.
“One of his biggest assets is his fearlessness when it comes to racing. He is open and willing to race anything that will benefit the team. He welcomes any challenge and never backs down.
“Jack is one of our captains this year and has assumed many duties assisting me with administrative tasks. He has been our social media master for the past several months, and is doing a fabulous job in that role.
“I am confident there are bigger and better things in his future,” says Tierney. “I am excited to see how far we can take him at NCAAs and nationally. We’re excited for Olympic Trials this coming summer!”
2) 32 x 50 — All 200 pace on 1:00 (done in a 3 x fly, 1 x free pattern)
- Lustig held 24-mid-to-high on first 7 rounds except 2 x 25 lows
Last 3 = 24.0, 24.0, 23.5
3) 3 x 75 — 3 progress to pace on 1:10 (done fly, close to or at 200 pace)
- 1 x 75 smooth
- 5 x 25 fast on :30
Lustig would go 39.9, 38.9, 36.5 fly; then hold 11.0-11.4 on 25s
4) 5 x (6 x 75) — (done fly)
- #1-5 @ 1:10
- #6 @ 1:30
Lustig averaged 38.5
Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” is in its third printing, and is available from store.Bookbaby.com, Amazon, B&N and distributors worldwide.