{"id":602499,"date":"2024-12-23T06:31:55","date_gmt":"2024-12-23T13:31:55","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=602499"},"modified":"2024-12-23T06:31:55","modified_gmt":"2024-12-23T13:31:55","slug":"how-they-train-the-work-of-asu-standout-jonny-kulow-under-coach-herbie-behm-see-full-week-of-sets","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-asu-standout-jonny-kulow-under-coach-herbie-behm-see-full-week-of-sets\/","title":{"rendered":"How They Train: The Work of ASU Standout Jonny Kulow Under Coach Herbie Behm (See Full Week of Sets)"},"content":{"rendered":"

How They Train: The Work of ASU Standout Jonny Kulow Under Coach Herbie Behm (Full Week of Sets)<\/strong><\/p>\n

Early on, a Wyoming coach suggested to Bob Bowman that Lander Valley High School swimmer Jonny Kulow<\/strong> was someone to watch. Coming out of high school, Kulow was SwimCloud\u2019s top-ranked swimmer in Wyoming (31T nationally) and a 9x NISCA All-American. He also set five individual and three relay state records.<\/p>\n

50 free 20.07
\n100 free 44.14
\n200 IM 1:50.94
\n100 fly 48.29
\n100 back 50.08
\n200 MR 1:32.97
\n200 FR 1:24.44
\n400 FR 3:05.88<\/p>\n

Upon graduation, he became a Sun Devil training under the watchful eyes of Bowman and sprint coach Herbie Behm<\/a>. And develop he has. Now in the middle of a productive year, Kulow is a junior microbiology major, a team captain, 10 x CSCAA A-A, former USA National Junior Team member and NCAA record holder in the 400-yard medley (2:57.53) and 400 free (2:43.40) relays. Internationally, he won six medals at the 2023 Pan Am Games in Santiago, Chile.<\/p>\n

\"jonny-kulow-

Photo Courtesy: Peter H. Bick<\/p><\/div>\n

On the blocks and in the water he is a pure sprinter and one tough cookie. \u201dPsychologically Jonny is one of the most competitive athletes in the world,\u201d says his coach Herbie Behm. \u201cMost of his training is designed to harness that competitiveness. On his \u2018specific days\u2019 we train at a specific race pace. However, we never assign pace times to those sets. Instead, we create a set that simulates a race and put athletes in heats that create a competitive environment and just make them race. We track the results of those sets and use that as an indicator of training progression.<\/p>\n

\u201cOn our \u2018individual days,\u2019 we create workouts that target individual weaknesses. That can be metabolic or technical but we always keep the athlete in the forefront. Jonny\u2019s weaknesses have evolved over time. With a limited training background, he started with a low work capacity. So as a freshmen, those workouts were mostly 3-4k working technique. Now, we can do 5k workouts still very technically focused but with some intensity mixed in.<\/p>\n

\u201cThe goal is to work as hard as we can today while still being fresh for tomorrow. Whether the workout is race specific or individual specific, the work should never be draining. This allows consistent adaptation in the desired direction,\u201d says Behm.<\/p>\n

Jonny Kulow Progressions<\/strong><\/p>\n

\"Jonny<\/p>\n

Behm uses the following microcycle when training Kulow:<\/strong><\/p>\n

Monday AM: SCY – UW kicking + Power
\nMonday PM: SCY – Fartlek (Speed endurance)
\nTuesday: LCM \u2013 200 pace
\nWednesday AM: SCY – Recovery + general movement exploration
\nWednesday PM: SCY \u2013 100 Specific Development
\nThursday: LCM \u2013 Zone 1
\nFriday AM: SCY \u2013 Max speed (Resisted)
\nFriday PM: SCY \u2013 Max speed (Not-resisted)
\nSaturday: SCY \u2013 Specific Endurance<\/p>\n

Below is an entire week of workouts from early December that gives a good sense in how the training elements fit together. \u201cI believe you need to hit a lot of things each week which is why we have a fairly polarized schedule,\u201d says Behm.<\/em><\/p>\n

December 2 (A.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 2 (P.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 3 (A.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 4 (A.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 4 (P.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 5 (A.M. – Main)<\/strong><\/p>\n

\"\"<\/p>\n

December 5 (A.M. – Short)<\/strong><\/p>\n

\"\"<\/p>\n

December 6 (A.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 6 (P.M.)<\/strong><\/p>\n

\"\"<\/p>\n

December 7 (A.M.)<\/strong><\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

How They Train: The Work of ASU Standout Jonny Kulow Under Coach Herbie Behm (Full Week of Sets) Early on, a Wyoming coach suggested to Bob Bowman that Lander 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