**April 1, 2025**

**Theme of the Week**

**Jason Lezak**

The legendary Jason Lezak is our focus this week. We’ll take a close look at his technique from above and below the surface, identifying the things he does that we can all learn to do. Join us!

**Monday**

**Jason Lezak: Balance with Jason**

For Jason Lezak, balance is fundamental and means two things: keeping the body horizontal front to back…and side to side. It’s something every swimmer can achieve. Jason also talks about his loping stroke and how balance took his loping from good to great.

<https://www.goswim.tv/lessons/351-balance>

0557 Head torso hips arm extended

0677 arm head torso hips foot

1309 parallel to surface

1358 arm extended parallel to surface

1425 down to balance

1511 arm extended forward parallel to surface

1569 Down to balance

2235 create the smallest hole

2526 lowhead

4836 can appear that he’s coming up too high

10365 up to air

10491 Down to connection and balance

11844 linear balance

11956 linear balance to both sides symmetry

13482 slight uphill to breath

13542 immediately back down

13628 connection Down to balance

13961 watch the hips

**Tuesday**

**Jason Lezak: Breathing and Recovery**

Jason spent 8 years revamping his loping stroke, taking it from good to great (and to Olympic gold in Beijing). He worked on balance but also on keeping the breath low and hidden. It’s something every swimmer can achieve. Take a look.

<https://www.goswim.tv/lessons/976-breathing-and-recovery>

0677 up to air

0822 extremely low breath

1626 only part of the mouth is above the surface

1660 for very short period of time

1892 back down to balance

2356 mouth closed

2389 mouth open

Go back to the first video 10264 Zoom in on the exhale

11457 controlled breathing in a non-sprint situation

**Wednesday**

**Jason Lezak: Loping Stroke (the “Gallop”)**

There’s loping…and then there’s loping as Jason Lezak practices it. If this is the type of stroke you use, Jason has ideas for how you can make it work even better.

<https://www.goswim.tv/lessons/350-loping-stroke-the-gallop>

0644 in a non-Sprint situation Jason could be very stable and symmetrical to both sides

1540 as he starts to increase the pace and add breathing every stroke the lope begins

2816 one advantage of this style is the ability to get complete underwater

2942 knowing what we saw on Jason’s breathing what appears out of balance is not

2974 immediately falling back into the balance line

2990 Full body connection for the pull

3236 Down to balance

4356 very catch up timing with the left arm out

4529 right arm is through the pattern much more quickly

**Thursday**

**The Jason Lezak: Lezak Kick**

If you have a loping stroke, you need a constant, consistent kick. Jason shows what that can look like.

<https://www.goswim.tv/lessons/985-lezak-kick>

0275 Constant kick

0465 crossbody connection with right hand left foot

0984 Crossbody connection with left-hand right foot

Seems to be an eight beat kick but sometimes nine

The most important thing is that it is constant

**Friday**

**Jason Lezak: Single Arm**

One thing Jason does that every swimmer can learn to do is to connect the catch to the core. This clip illustrates the technique and shows Jason’s favorite drill, single-arm free, for working on that connection.

<https://www.goswim.tv/lessons/990-lezak-single-arm>

1255 patient in full rotation prior to the action

1534 Setting the hook

1592 keeping the elbow high

1692 arm perpendicular to the body at halfway

1878 hand pivots out to full rotation

Go back to 0329

Left-hand connects as left foot kicks down

1563 left foot down left arm connect

2830 left left

3811 Full rotation to finish the drill

**Saturday**

**Jason Lezak: Catch Drill**

Here’s Jason’s favorite drill for working on three aspects of his stroke: high-elbow catch, full rotation to each side, and constant kick.

<https://www.goswim.tv/lessons/989-lezak-catch-drill>

0437 Watch the hand

0545 timing the connection

0615 right hand poles right foot down left-hand drives

0967 have patience in your drills

1116 timing the connection

1225 left-hand left foot drive the right hand

1782 set with the elbow high

2318 set with the elbow high

2587 do not rush but finish the job

**Sunday**

**Jason Lezak: Slow-Motion Sprinting**

Jason swims at race pace, but we slow it down to see the details and the things every swimmer can work on: horizontal balance, constant kick, full extension, low breath.

<https://www.goswim.tv/lessons/977-slow-motion-sprinting>

First look at connecting the sides

Next look at the constant kick

Next look at balance in breathing 1563

1783 talk about the weight of the body going down eating in the power of the left arm

0960 the lope down to balance 

1848 the body line


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April 1, 2025 - Jason Lezak