Herbie Behm
@SirHerb_the3rd
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Swim coach at Arizona State University | hbehm @asu .edu
Tempe, AZ
Joined December 2012
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Pacing strategies & energy contribution for Elite 200yd Freestyle.
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Paige Madden exactly even split her 800 freestyle
1st 400: 4:06.50
2nd 400: 4:06.50
Total: 8:13.00
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Bobby Finke negative split that 1500 WR
1st 750: 7:15.88
2nd 750: 7:14.79
Total: 14:30.67
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Underwater view of Leon’s breaststroke.
Watch his head. This is what coach means when they say “Get your head down!”
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Leo Roden raced the 50 free 15x in the last 3 weeks. Dropped from 23.78 to 22.53 this season to make Olympic Trials on the last possible day.
The ending is what this sport is all about.
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RT if you want Short Course swimming in the Winter Olympics
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Every swimmer should watch this video 10x before their next practice
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In 2008, ASU Men’s Swimming was cut. Alumni fought and saved the program because they could see it’s potential.
In 2013, we won our first dual meet.
In 2016, we had our first All-American.
In 2022, an ASU swimmer was awarded “Worlds Best Swimmer.”
Never stop believing.
🇺🇸Katie Ledecky and 🇫🇷Leon Marchand are awarded best female and male swimmers at
#FINABudapest2022
🎉🎉🎉
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The best part of morning swim practice is jumping in the pool!
ⓘ 𝗢𝗳𝗳𝗶𝗰𝗶𝗮𝗹 𝘀𝗼𝘂𝗿𝗰𝗲𝘀 𝘀𝘁𝗮𝘁𝗲𝗱 𝘁𝗵𝗮𝘁 𝗶𝘀 𝗳𝗮𝗹𝘀𝗲 𝗮𝗻𝗱 𝗺𝗶𝘀𝗹𝗲𝗮𝗱𝗶𝗻𝗴
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Watch how
@leon_marchand
gets his head down during the glide in breaststroke. This is what your coach means when they tell you to get your head in line!
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Nicholas Santos butterfly turn. One of the best ever at this movement.
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Here’s a video of Alexander Popov doing a “submerging finish” in the 50 freestyle final the 2000 Olympics. Watch him go from 1st to 4th in the last stroke.
Why are people doing this in backstroke anyways? The shortest distance between two points is a straight line.
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Dressel also skips a fly kick on the breakout stroke 🤔
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This is the 4x50 free of dog racing and it’s my new favorite event
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In 2009, ASU Men’s Swimming was cut.
After that, it took 4 years to win a dual meet.
7 years to score a point at NCAAs.
10 years to earn a top-8 relay.
Now, 14 years later, it takes a time that finals at Worlds to break a team record.
Brick by brick.
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Same swimmer, 23 minutes apart. Learning to use lactate as a fuel is critical for success in our sport.
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ASU scored more swimming points at the 2022 Championships than they scored from 2010-2021 combined.
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Underrated opinion: Lucas Oil has the best air quality of any indoor pool I’ve been to.
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Maxime Grousset showing how to get the head down in a 100 freestyle.
Quick breath + head down = fast swimming
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When your body has all the answers, it’s time to change the questions.
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BREAKING: Usain Bolt is joining ASU’s pro group to train for the 50 freestyle
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The explosiveness shows why he’s a sprinter.
The ball-handling shows why he’s a swimmer.
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From 2010-2022, ASU Men’s Swimming scored a total of 471 points at the NCAA Championships.
In 2023, we scored 430.
Brick by brick.
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Watch how Kate Douglass hits her line and waits for to take her first kick. 👀
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Coaches 25 free tournament.
5pm in the warm down pool.
Be there.
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In honor of
@bradtandy02
retiring. Here’s a video of one of the best starts our sport has ever seen.
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Training significantly faster AND slower than race pace early in the season is great preparation for specific work later on.
By manipulating volume/intensity, training can blend into specific development after the athlete has made gains on both ends of the spectrum.
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Ruta Meilutyte with very high elbows during her 50 breast WR.
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Kieran Smith starts with both feet behind the wedge on relays
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@80sAging
Here’s both with a baby filter. Cools is hiding behind a few wrinkles while Sproat still looks like a Grandpa. This man is unbeatable.
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We call this “T-Drill” to work the delayed breath in breaststroke. Pause when the arms are at the widest and start the breath after that.
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The delayed breath is definitely the way to go in breaststroke. Sakci doesn’t lift his head until his hands are well into the in-sweep of the pull.
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Here’s how quickly Nathan Adrian breathes during a 100 freestyle. Great example of getting his head back in line as fast as possible.
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Swimflation (noun)
/swimˈflāSH(ə)n/
1. A continual rise to the speed required to final at a swim meet.
“The swimflation at NCAA’s this year is out of control.”
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Mckeon’s head position on her non-breathing stroke is beautiful. Whole head underwater and in line.
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Same race, same meet. 2012 vs 2024.
Swimflation is out of control.
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Watch how late Tatjana Schoenmaker takes her breath. This allows her to keep her head in line through the entire propulsive phase of her stroke.
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Breaststroke breakout work.
Fly strokes/resistance works the strength of the pull down. Contrast helps put it all together.
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Aerobic training doesn’t make you slow, not sprinting makes you slow.
Rather than picking sides, decide what each athlete needs to develop and make that part of a balanced program.
I like steak more than broccoli but that doesn’t mean I should never eat broccoli.
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Alexander Popov’s 21.64 WR from 2000. Does anyone know if this is the fastest time ever swum in a brief?
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For the first time ever, ASU Men have broken 100% of their team records in a single season.
Swimflation is strong in Tempe!
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“Eel Kick” demonstrated by
@MaxMccuska
.
The goal is to exaggerate the spine/trunk movements as much as possible to learn how those can be used while kicking underwater.
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When exercise is held at a low HR (~100-130 BPM) for extended periods of time, the heart will increase in size.
This will improve performance by increasing how much blood is moved per heart beat.
That even means more blood per pump when sprinting!
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Manaudou, first to 15m and got there in 7 kicks.
Practice this every day kids.
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If you want You need to
to wear this. start wearing this.
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“Everybody wanna shine. Nobody wanna grind.” -Kodak Black
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Schoenmaker has the latest breath I’ve ever seen. Maybe everyone else is breathing early? 🤔
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Aerobic training doesn’t make you slow, not sprinting makes you slow.
A common mistake with sprinters is making the aerobic days too hard or the fast days too long. Each practice should do something but you don’t need to do everything each practice.
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Thorpe vs Hackett. Identical upper bodies but watch the kicks. Thorpe stays more consistent through his breath and gets full extension with each flutter. Looks like it made the difference in this legendary race.
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ASU’s depth chart has changed a little in the last 10 years 😂
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16 year-old Phelps (bottom lane) breaking his first World Record. Watch his kick compared to the other guys. Legs feed the wolf!
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New turn drill we did in warm up.
IMO, warm up is the best time to try new drills. Part of training is learning to how we move and we don’t learn by moving the same way all the time!
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Watch how Nicholas Santos bends his legs as he enters the water.
I’m not sure if this helps but he’s able to enter with almost no splash despite having a lot of movement. I’d love to see this video underwater to understand how he makes this work.
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Athleticism is the body’s ability to problem solve. The aim of training is the solve new problems, not repeat solutions.
When the body has all the answers it’s times to change the questions!
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Swimming trades years of work for a few moments. But what is life apart from moments?
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The city renovated our neighorhood pool and made it look ready to host a pro series.
I dream of a future where all lap pools look like this one.
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Special thanks to everyone who makes this sport special. I honestly can’t express how lucky I feel to work in such a loving/welcoming community. This goes to everyone on deck and online. Talking about you guys, Swimming Twitter 😉❤️
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In sprinting, the effect of aerobic training is mostly seen after the race. Aerobically fit athletes will “clear” lactate faster than unfit ones. This makes a big difference with multiple races in a day.
The curve doesn’t end at the peak!
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Watch how much the water-flow changes when he takes his breath.
Great example of how important head position is!
🌎 Impressive WR in the 50 m free S5 set by 🇨🇳 Jincheng Guo at the World Para Swimming Championships in Manchester.
🏊♂️ Controlling the water surface tension he was able to minimize drag and complete the distance in 29.78 s.
💧 Feel the water!
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This 11.1 25 breast with 2 strokes opening up the 200 has to be some kind of record by
@leon_marchand
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Duncan Scott averaged 52.1 for 3x100 on 2:00 leading into the Olympics.
52.1 x 2 = 1:44.2
Olympic final time in the 200 was 1:44.26.
We race how we train!
@insidewithBH
@SteveTigg
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Sub-50 Club 😈🔱
Everyone training at ASU today who has been under 50.00 in the LCM Freestyle.
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Here’s a breakdown of how I organize training/testing for a 100 Freestyler.
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Simple breakdown of the Bondarchuk Pyramid specific to swimming.
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I’m moving and found a bunch of bag tags dating back to 2006.
+1000 aura
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Lots of ways to do it but swimming fast now is great preparation to swim fast later.
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