In the sprint-freestyle events, power is essential. The ability to generate speed in an instant, rather than building it, takes serious strength and conditioning. But in Tempe, Arizona, Herbie Behm and the Arizona State staff are developing power in a different way: unrivaled technical perfection and a unique practice approach.
Swimming World recently spoke to University of Tennessee star Jordan Crooks about how his consistent routine led to success in the sprint field. Now, we talk to star Arizona State swimmers Caroline Bentz and Jonny Kulow, both of whom’s attention to detail at ASU has led to striking success in the pool. The Sun Devils are building a sprint juggernaut, differently than ever before.
Technical Perfection
To create power in the 50 freestyle, mistakes must be avoided. From an awkward landing on a turn, to an imperfect breakout, anything can stall momentum.
“So much is about connected movement and consistency with it,” said Bentz. “You have to feel in control during the moment.”
It’s why Behm and his staff place a heavy focus on every minor detail in the sprint race. Both Bentz and Kulow described heavy usage of “multiple variations of different drills” relating to the race, unique to the program.
“We’re not just doing the same drills over and over again,” Kulow noted. “We’re taking the critical parts of every stroke and varying how we approach them…it makes us complete swimmers.”
Kulow described a drill he did with his fellow sprinters this past week, focusing on the race’s turn. The swimmers “flipped” in the middle of the pool, only to kick underwater as if they were transferring into a “breakout” stroke. It’s a drill common in swimming, emphasizing a key point in the 50. But Kulow described multiple variations of the drill being used by the Sun Devils, one in which they turned the other direction and completed the turn, one with fins, and other ways to vary the drill. The variance prepares swimmers for different speeds, angles, and situations in which they can hit the turn, an unprecedented technical focus. Through intense attention to detail, Behm and staff ensure their sprinters are prepared for every possibility within a race.
Racing Replication
Technical perfection creates great swimmers and enhances the ability to efficiently move through water. But even the most perfect technical swimmer needs the mental toughness to handle racing a sprint event. The margin of error is smaller than any other event, with just hundredths often deciding first place and last.
“It can be stressful,” Bentz said of the sprint events. “You have to be perfect.”
To alleviate this stress, ASU has turned to an old precept: “Practice makes perfect.” The team practices racing 2-3 days a week, performing heavily rested swims at max effort and recording times.
“It really creates a fun competitive environment,” emphasized Bentz, explaining that she looked forward to the “consistent feedback” the swims provided her on her stroke.
The school’s approach doesn’t just include more racing, though. It also includes replicating the racing environment. Swimmers often wear tech suits and swim into touchpads during these “racing days,” simulating a competitive atmosphere.
“It puts you in a racing mindset,” Kulow said “By the time we get to Big 12 Champs or NCAAs, we’ve had so many opportunities, that the pressure is lessened.”
The competition replicates these meets as well, creating a great racing environment. Arizona State has built one of the top club swimming programs in the country, with major stars dotting the roster.
“Simone Manuel really has been a guide to me,” Bentz said. “She’s wonderful to train and race with and so full of information.”
By practicing for swimming’s biggest moments, important swims feel like “just another day at work” according to the sprinter. “Practice makes perfect,” even at the highest level.
Stroke Variation
College swimming often allows athletes to hone in on specific events in the pool. With most programs broken down into specific “groups” for various distances and strokes, swimmers focus more on their strengths than ever before. With a huge lineup of events, variability is needed, however, leading to mixed events for lots of swimmers. Interestingly enough, both Bentz and Kulow emphasized training other strokes as essential to their performance as sprinters.
“I need to mix in backstroke constantly with my freestyle training,” said Bentz, also one of the nation’s best in the 200 backstroke. The grad student discussed how the “rhythm” and timing of her backstroke aided her sprint freestyle, helping her feel out body position and timing in the other race.
Kulow specializes less in non-sprint events, but similarly believed training the other strokes was hugely beneficial. “It just allows you to learn how the body moves most efficiently through the water,” he said. “Body line is everything.”
ASU has looked to capitalize in this area, implementing aerobic days in which the sprinters experiment with different strokes. By highlighting connectivity in the water, the sprinters are more prepared to go fast when it counts.
“It gets me ready for racing days,” Kulow said. “I wouldn’t be the same swimmer without it.”
Through providing a unique and well-rounded sprint training program, ASU has set both Kulow and Bentz up for success. But both emphasized it still came down to their intense focus in the water.
“You have to be constantly retraining your brain, accounting for every detail,” Bentz said.
