{"id":603638,"date":"2025-01-23T05:42:21","date_gmt":"2025-01-23T12:42:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=603638"},"modified":"2025-01-23T05:42:21","modified_gmt":"2025-01-23T12:42:21","slug":"how-arizona-state-is-producing-incredible-sprint-success-athletes-jonny-kulow-and-caroline-bentz-share-their-thoughts","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-arizona-state-is-producing-incredible-sprint-success-athletes-jonny-kulow-and-caroline-bentz-share-their-thoughts\/","title":{"rendered":"How Arizona State is Producing Incredible Sprint Success; Athletes Jonny Kulow and Caroline Bentz Share Their Thoughts"},"content":{"rendered":"

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<\/strong> and the Arizona State staff are developing power in a different way: unrivaled technical perfection and a unique practice approach. <\/span><\/p>\n

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<\/strong> and Jonny Kulow<\/strong>, both of whom\u2019s 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.\u00a0<\/span><\/p>\n

Technical Perfection<\/h3>\n

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.<\/span><\/p>\n

\u00a0\u201cSo much is about connected movement and consistency with it,\u201d said Bentz. \u201cYou have to feel in control during the moment.\u201d<\/span><\/p>\n

It\u2019s 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 \u201cmultiple variations of different drills\u201d relating to the race, unique to the program.<\/span><\/p>\n

\u201cWe\u2019re not just doing the same drills over and over again,\u201d Kulow noted. \u201cWe\u2019re taking the critical parts of every stroke and varying how we approach them\u2026it makes us complete swimmers.\u201d<\/span><\/p>\n

Kulow described a drill he did with his fellow sprinters this past week, focusing on the race\u2019s turn. The swimmers \u201cflipped\u201d in the middle of the pool, only to kick underwater as if they were transferring into a \u201cbreakout\u201d stroke. It\u2019s 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.\u00a0<\/span><\/p>\n

Racing Replication<\/h3>\n

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.\u00a0<\/span><\/p>\n

\u201cIt can be stressful,\u201d Bentz said of the sprint events. \u201cYou have to be perfect.\u201d<\/span><\/p>\n

To alleviate this stress, ASU has turned to an old precept: \u201cPractice makes perfect.\u201d\u00a0 The team practices racing 2-3 days a week, performing heavily rested swims at max effort and recording times.\u00a0<\/span><\/p>\n

\u201cIt really creates a fun competitive environment,\u201d emphasized Bentz, explaining that she looked forward to the \u201cconsistent feedback\u201d the swims provided her on her stroke.\u00a0<\/span><\/p>\n

The school\u2019s approach doesn\u2019t just include more racing, though. It also includes replicating the racing environment. Swimmers often wear tech suits and swim into touchpads during these \u201cracing days,\u201d simulating a competitive atmosphere.\u00a0<\/span><\/p>\n

\u201cIt puts you in a racing mindset,\u201d Kulow said \u201cBy the time we get to Big 12 Champs or NCAAs, we\u2019ve had so many opportunities, that the pressure is lessened.”<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

\u201cSimone Manuel really has been a guide to me,\u201d\u00a0 Bentz said. \u201cShe\u2019s wonderful to train and race with and so full of information.\u201d<\/span><\/p>\n

By practicing for swimming\u2019s biggest moments, important swims feel like \u201cjust another day at work\u201d according to the sprinter. \u201cPractice makes perfect,\u201d even at the highest level.\u00a0<\/span><\/p>\n

Stroke Variation<\/h3>\n

College swimming often allows athletes to hone in on specific events in the pool. With most programs broken down into specific \u201cgroups\u201d 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.\u00a0<\/span><\/p>\n

\u201cI need to mix in backstroke constantly with my freestyle training,\u201d said Bentz, also one of the nation\u2019s best in the 200 backstroke. The grad student discussed how the \u201crhythm\u201d and timing of her backstroke aided her sprint freestyle, helping her feel out body position and timing in the other race.\u00a0<\/span><\/p>\n

Kulow specializes less in non-sprint events, but similarly believed training the other strokes was hugely beneficial. \u201cIt just allows you to learn how the body moves most efficiently through the water,\u201d he said. \u201cBody line is everything.\u201d<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

\u201cIt gets me ready for racing days,\u201d Kulow said. \u201cI wouldn\u2019t be the same swimmer without it.”<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

\u201cYou have to be constantly retraining your brain, accounting for every detail,” Bentz said.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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<\/p>\n","protected":false},"author":146625,"featured_media":583235,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,6],"tags":[51189,73031,57988,121577],"class_list":["post-603638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-college","tag-arizona-state","tag-caroline-bentz","tag-herbie-behm","tag-jonny-kulow"],"jetpack_publicize_connections":[],"yoast_head":"\r\nHow Arizona State is Producing Incredible Sprint Success<\/title>\r\n<meta name=\"description\" content=\"Arizona State has become a focal point for sprint success, and athletes Jonny Kulow and Caroline Bentz share some of the secrets.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/how-arizona-state-is-producing-incredible-sprint-success-athletes-jonny-kulow-and-caroline-bentz-share-their-thoughts\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"How Arizona State is Producing Incredible Sprint Success; 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