2018 SUMMER ISSUE DEPED PALARONG PAMBANSA SPECIAL
FIERY MEETS PASSION MEET SIX OF THE TALENTED SWIMMERS COMPETING FOR THIS YEAR’S PALARONG PAMBANSA
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HEALTH & NUTRITION
Nutrition Guidelines During Summer Training
SPECIAL FEATURE
Never too Early and Never too Late to Start Swimming
6 HIGH PERFORMANCE Summer Workouts for Swimmers
7 SPECIAL FEATURE
How Swimming as a Sport Builds One’s Character
8 COVER STORY
Road to Greatness
16 SWIM KIDS
Look at the future of the sport right here
EDITOR'S NOTE Community Editor: STEPHANIE B. LEDESMA Art Director: REGGIE GOLOY Editorial Assistant: REYLYN CRUZ Contributors: MS. FIA BATUA, ARMANDO D. BAJACAN, LORENZO RAPHAEL BERNARDO, and MIKEE BARTOLOME Social Media Specialist: BEN FRANCIA Publisher: SPORTS ‘R US MARKETING & EVENTS GROUP Photographer: PAT GOLOY All Contents copyright 2018, Reserved for SPORTS ‘R US MARKETING AND EVENTS GROUP. No part of this magazine may be used or reproduced in whole or in part, without the expressed written permission of SPORTS ‘R US MARKETING AND EVENTS GROUP.
IT’S SUMMER AGAIN! BUT FOR OUR TALENTED SWIMMERS, SUMMER IS NOT JUST A SEASON FOR GETAWAYS AND VACATION. This is the season when they once again test their skills and go on rigorous trainings to meet their swim goals. Soar high, swimmers! Go on and work hard to achieve your dreams. This issue, we bring you six talented swimmers who are competing for this year’s Palarong Pambansa. We share their inspiring stories – see how hard they work to go on with the flow of their beloved sport. At the end of the day, for most athletes, swimming is not only something that they do as a leisure. They put their hearts into it. And the fire inside them fuels their journey. Enjoy your summer and happy reading! STEPHANIE B. LEDESMA
Jiron and Shawn wearing ENERGY BLAST PLACEMENT DIGITAL V JAMMER; Joaquin wearing AQUA RACING UROKO SKIN; Sam wearing AQUA RACING UROKO SKIN; Bhay wearing FASTSKIN LZR RACER X, Anya wearing ARENA PYTHON Photos were taken at MAKATI SPORTS AQUATIC ARENA
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Nutrition Guidelines during Summer Training by Fia Batua, RND –CSN
Licensed Nutritionist Dietitian –Sports Nutritionist 09335463376 | aminabatua@gmail.com
SUMMER IS UP AND SO AS THE HEAT! The best way for your body to perform at its highest level during this season is to stay properly hydrated.
yet-calorie-dense, natural source of electrolytes, and containing high amount of water, will be your best option to beat the heat.
During an intense training, you lose fluid and electrolytes (sodium, potassium) through sweating which may lead to dehydration. Dehydration can affect muscle strength, energy, coordination, and concentration.
Here’s a quick Nutrition Guideline during your Summer training:
Taking sports drink can help you in providing enough carbohydrates (15g/30minutes) and replace electrolytes DURING TRAININGS. Water alone is best too, to those not exceeding to 1-hour intense training, but if you are doing high intensity training for more than 60 minutes you should consider a sports drink. Sports drinks include electrolytes (which help regulate nerves and muscles), carbohydrates (which help restore the body’s glycogen — or fuel — levels), and water (which helps hydrate). When training during summer, you don’t actually need to overdo your water intake. Taking foods that are light, healthy-
BREAKFAST: (PRE-TRAINING MEAL)
SOAKED OATMEAL WITH GROUND ALMONDS (you may add dairy/non-dairy milk), plus, slices of melon on the side - packed with carbohydrates, and good source of protein to start the day. - contains 90% water.
AM SNACK: (RECOVERY SNACK)
SLICES OF WATERMELON AND 1 PIECE WHOLE MEAL BREAD - has about 95% water - a natural source of electrolytes
LUNCH:
RICE, SOUR SOUP (like natural home cooked sinigang/tinola), salmon, and leafy vegetables -contains sodium—the most important electrolyte
-packed with carbohydrates, protein and a good source of fat -has about 90% to 95% water content
PM SNACK: (RECOVERY SNACK)
OATMEAL + PEANUT BUTTER + DAIRY/NONDAIRY MILK (SOY/ALMOND) + WHEY PROTEIN BLENDERIZED, served with ice (or chilled). -good post training light meal, with added protein for muscle recovery -about 87% water content
DINNER:
GRILLED CHICKEN WHOLE WHEAT SANDWICH, WITH FRESH SIDE LETTUCEPOMELO SALAD -complete light meal, with refreshing taste of green salad -has about 96% water content FIA BATUA is a Registered Nutritionist Dietitian of the
Republic of the Philippines. She is also a Certified Sports Nutritionist, and a Certified Elite Fitness Coach. She received her professional Nutrition- Diet license in 2012. Fia credits her accomplishments over the last 5 years to her dedication to cross-fit training, weight lifting, functional freestyle training and her goal to recover, and refuel properly after a rigorous fitness schedules. You can email her at missfianutritionist.ph@gmail.com
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SPECIAL FEATURE
FROM NORTH TO SOUTH
ARENA IS SET TO GET YOUR SWIMMING NEEDS COVERED by Stephanie Ledesma 2018 INDEED IS A BIG YEAR FOR ARENA PH – ONE OF THE BIGGEST SWIM BRANDS AROUND THE WORLD. TWO MORE STORES OPENED EARLY THIS YEAR TO CATER TO THE NEEDS OF ARENA USERS AND OTHER SWIMMERS. LAST FEBRUARY, THE VERY FIRST INTERSPORT STORE IN THE PHILIPPINES WAS INAUGURATED IN AYALA MALLS VERTIS NORTH. THIS WAS FOLLOWED BY THE OPENING OF ARENA’S FLAGSHIP STORE IN ALABANG TOWN CENTER LAST MARCH.
Intersport Philippines
Intersport International Corporation is the largest sports retailer in Europe. It prides itself as a multi-sports specialist, with a sharper focus toward running, swimming, basketball, and performance training. It has over 5,800 stores in 46 countries worldwide. Ayala Malls Vertis North branch is now operating through its exclusive distributor and franchise partner, Planet Sports Incorporated.
Arena – Alabang Town Center
Customers from the South area can now enjoy Arena products through its flagship store in Alabang Town Center. This is one of the key stores set to open this year together with branches in Glorietta, SM Cebu, and Trinoma. Arena carries top-level FINA-approved suits and gears, as well as training suits, leisure wear, and basic equipment for regular in-pool training routines.
THESE STORE OPENINGS ARE PART OF ITS EXPANSION, WHICH ALSO PLANS TO TOUCH ON THE PHILIPPINE MULTISPORTS COMMUNITY. ASIDE FROM ARENA, PLANET SPORTS INCORPORATED HOUSES LEADING GLOBAL SPORTS BRAND SUCH AS NEW BALANCE, K-SWISS, ENIES, PRO TOUCH, ENERGETICS, TECHNO PRO, ROOKIE USA, JORDAN BAGS, THE SPORTS WAREHOUSE, AND THE ATHLETES FOOT.
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HIGH PERFORMANCE
SUMMER WORKOUT FOR SWIMMERS Armando D. Bajacan, Jr. PTRP, PT, CSCS, CMS, Master Rehab Trainer, Operations Manager; Focus Athletics Alabang Lorenzo Raphael Bernardo, ACE-CPT, TRX-GSTC, CFSC level 1, Head Performance Coach; Focus Athletics Alabang SWIMMERS THAT ARE FOCUSED ON PERFORMING AT THEIR PEAK SHOULD TAKE ADVANTAGE OF SUMMER SEASON TO WORK OUT THEIR BODIES FOR OPTIMAL MOTION IN THE WATER. Functional Dryland Training is the best summer workout for swimming athletes of all levels to gain that extra advantage for competitions and prevent injuries. Dryland training for the focused swimmer should be based on functional training approach centered on movement actions related to swimming, not isolated body-building exercises that you usually see with body builders. LAPS Dryland Training based on Randy Wells of swimmingcoach.org can guide for swimmers’ summer workout program. Components are: Lower Body Exercises – It includes all lower body exercises to improve stability, strength and add more power in the lower body. These exercises will translate to better start, turn and kick in the pool. Alignment and core rotation exercises – This includes all core exercises for core strength and stability. The ability to rotate core is very important when trying to maintain proper alignment and posture in the water.
1ST CYCLE LEGS: BODY WEIGHT REVERSE LUNGE STEP 1: stand tall with your feet about hip width STEP 2: Keeping your chest up and your weight primarily on your front foot, step back into a lunge. Do not let your front knee collapse to the inside and don’t let your back knee touch the ground STEP 3: When your knee is just off the ground, push through your front hip to return to a standing position. STEP 4: Repeat with the opposite leg STEP 5: Continue alternating to complete the round
2ND CYCLE ALIGNMENT/CORE: BIRD DOG PLANK STEP 1: Get into standard push-up plank position, with your hands underneath your shoulders and your toes on the ground as a pivot point. STEP 2: Shift your weight into one hand and lift the other arm straight out in front of you, while at the same time lifting the opposite leg straight out behind you STEP 3: Make sure there is a straight line from your fingertips down the back of your leg, and focus on keeping your core braced through the exercise. STEP 4: Hold this position for 20 seconds before repeating on the other side. STEP 5: Repeat with the opposite leg and arm STEP 6: Continue alternating to complete the round
Pull and Push Exercises – Exceptional upper body strength is needed to maximize one’s potential as a swimmer. The pulling muscles, such as the lateral and posterior deltoids are more dominant in swimming. The program includes many upper body exercises that are specific to movements in swimming. Shoulder Stability – Injury prevention is the most important component of any strength and conditioning program. If you’re hurt, you can’t perform at 100%. This component is made up of variety of exercises that help increase stability and strength through different ranges of motion which will help prevent shoulder problems. Here’s a sample program of LAPS Dryland Training used by our Head Performance Coach at Focus Athletics Alabang: The workout will be a 4 cycle circuit where each cycle will be using Tabata program (1 round =20 seconds of work to 10 seconds of rest) done for 8 rounds per cycle. Each round will be done for as many repetitions as possible. The 4 cycle will cover Legs, Alignment/core, Push/Pull and Shoulder stability each. There will be a 2 minute rest period in between Cycle. Stay Focused and Enjoy your summer workout!!
3RD CYCLE PUSH/PULL: PUSH UP TO RENEGADE ROW STEP 1: Get into pushup position with a light dumbbell in each hand. STEP 2: Perform a pushup, and then stay in the up position. STEP 3: Shift your weight to your right side, and row the left-hand dumbbell to your side. STEP 4: Then shift to the left, and row your right arm. That’s one rep. STEP 5: Continue with the push up and repeat until you complete the round
4TH CYCLE SHOULDER STABILITY: INCH WORM WITH TOE TAP STEP 1: Place your hands and feet on the floor into somewhat of a push-up position, except your hands will be slightly in front of your shoulders and hips slightly elevated. This is your starting position. STEP 2: With your right hand, reach for your left foot, return to start position, then with the left hand, reach for the right foot then return to start position. STEP 3: Keeping your hands in a fixed position and legs straight, slowly take tiny steps forward with your feet and allow your hips to pike upward. TIP: As you’re taking steps your foot position should move from your forefoot to the heel for a better stretch in the hamstrings and calves, however, your heels do not need to touch the ground. STEP 4: Once you can’t take any more steps, slowly walk your hands back out to the original position. STEP 5: Repeat the repetitions until you complete a 20 second round.
References: https://swimmingcoach.org/pdf/wc13/wells-nisca.pdf • https://www.ihpfit.com/shop/details/292/81/ihpswim/laps--functional-dryland-training-for-swimmers.html Every Day is Game Day, Mark Verstegen and Pete Williams, 2014, Athletes Performance Inc., page 257 • http://livewellcentre.com/ • https://www.muscleandfitness.com/workouts/chest-exercises/videos/pushup-renegade-row • James Kohler, FitRX Coach, https://www.youtube.com/watch?v=8ZCw8FJS_uU
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SPECIAL FEATURE
NEVER TOO EARLY AND NEVER TOO LATE TO START SWIMMING HTTP://WWW.YMCAMIDTN.ORG/PROGRAMS/BRENTWOOD-ADULT-SWIM-LESSONS
by Mikee Bartolome
STUDIES SHOW THAT DROWNING IS THE 3RD LEADING CAUSE OF UNINTENTIONAL DEATH WORLDWIDE. And because the Philippines is an archipelago, we are at a higher risk of drowning incidents. Fortunately, multiple organizations and big household names already provide swimming lessons to almost every part of the Philippines. You might even see one just around your neighborhood. You see, contrary to popular beliefs, learning how to swim is not only applicable to kids. Yes it is good for parents to enroll their children to swimming lessons as early as three years old (or even younger!) because it will help them learn a basic life skill while they are still young and continue it when they get older. Also, there are a few conditions that may be lessened or prevented if you start swimming at an early age. Asthma is one of them. Studies show that swimming helps decrease medication and attacks as well. Swimming also can also develop ones flexibility and endurance. Adults can also learn how to swim no
matter how old they are. Swimming has also multiple benefits that are suited for adults. Swimming, being a low intensity type of workout, is the perfect exercise for people who are aging and are not that capable of high intensity workouts when they were younger. It is nearly impossible for you to acquire injuries from swimming unless you do rigorous training sessions, which are only done by competitive swimmers. As long as you are only doing swimming as a recreational activity, you will be good. Another benefit of swimming is improving your balance and your posture. Swimming is also a perfect mix of exercise and relaxation. So the next time that you think of doing something for the summer vacation, try to enroll to a few sessions to learn how to swim. It is one of the best ways to stay in shape whilst learning a life skill. And the next time you would have a family outing at the beach, you would all be able to enjoy the blue waters without the fear of drowning.
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WE HEARD THEIR STORIES – OF KIDS GROOMED INTO THE SUCCESSFUL INDIVIDUAL THEY WOULD HOPEFULLY BECOME, AND OF PARENTS WHO SACRIFICE ALL THAT THEY HAVE TO GIVE THEIR CHILDREN A PROMISING FUTURE IN THEIR OWN CAREERS. These kids start paving their own ways towards success at an early age. For swimmers, they spend half of their waking time to work on their school loads and to train with all their might in improving their swims. Little by little, they learn the value of time management and sense of responsibility. The once wearisome training becomes a normal activity that they look forward to each day. A simple hobby becomes passion. And they keep all these by heart as they go on with their everyday lives – all towards the road to greatness. Shawn wearing Alpha Blast Placement Jammer; Sam wearing Arena ToughskinT; Jiron wearing Alpha Blast Placement Jammer; Bhay wearing Stormflow Digital Powerback; Joaquin wearing Arena Python; Anya wearing Arena Fitness dazzling star print. Photos were taken at Makati Sports Aquatic Arena
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COVER STORY
FASTSKIN LZR RACER X JAMMER (SIREN RED) , FASTSKIN ELITE GOGGLE MIRROR(ORANGE/GREEN) AND PLAIN MOULDED SILICONE CAP(BLACK)
SHAWN JOSEPH Y. CASTRO CENTRAL LUZON
“A dream doesn’t become a reality through magic. It takes sweat, determination, and hard work.” SHAWN IS A 12-YEAR-OLD SWIMMER FROM MONTESSORI DE SAGRADA FAMILIA – BALIWAG, BULACAN. He has been swimming for almost four years. The sport has become part of his life because of how much he loves the water. One of his major achievements as a swimmer was qualifying for a national short and long course competition last year. But above any of his achievements, he will never forget his first ever Central Luzon Regional Athletic Association (CLRAA) qualifying match in 2017 which became his key to Palarong Pambansa. At an early age, Shawn learned how to manage his time well so that despite his hectic school-training schedule, he does not fail to finish his school obligations. He even uses his free time in school to work on some of his homeworks and projects. Planning his weekly schedule ahead also gives him an edge. For him, swimming contributed to the way he handles his everyday life, “it helped me to be more disciplined and focused on getting my goals done.”
For his second regional qualifiers, he brought home gold medals for 200m freestyle, 50m breaststroke, 200m individual medley, 100m breaststroke, and 4x50m medley relay; and a silver medal for 100m freestyle. Despite his achievements, he notes that his memorable moment of the competition would be spending time with fellow swimmers to play some games while waiting for their events. But of course, these achievements will not be possible as well without his family who supports him all the way. “My parents prepare healthy food and help me schedule my training and school activities,” he shares. Shawn is looking forward to his next Palarong Pambansa experience. When asked about his goals, he shared that wanted to beat his best time, to make new friends, and to use that time to bond with his family as well. But as he still prepares for it, he makes sure to listen to his coach and to do quality training. And he will continue to do so, until he reaches his long-term goal to compete in international swimming competitions.
ANYA KARINA P. AUSTRIACO ANYA IS A 12-YEAR-OLD SWIMMER WHO IS COMPETING UNDER NCR FOR PALARONG PAMBANSA 2018. She started swimming in 2013. With the influence of her brother, she did competitive swimming in 2014. Since then, she developed her passion for swimming and joined local and international meets. Among all her achievements, the highlight would be her Hong Kong Mantas swimming competitions where she garnered three medals during her first swim meet, and eight medals during the 2016 competition wherein she was awarded as the Most Outstanding/High Point Awardee for her age group. “It always feels good to hit a best time and do better with every swim. That was the year I also made it to the National Ranking for my age group,” Anya shares. But her achievements did not stop there. Anya continued to garner awards up to date. Her greatest swimming achievement would be winning five medals in both Batang Pinoy Luzon 2017 and Palarong NCR 2018. Behind her success are her parents, who never left her side every step of the way, “they make me feel motivated to train every morning/afternoon and cheer for me at every competition. They tell me to keep going and to reach for my goals all the time.”
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Aside from swimming, Anya loves to do painting and drawing. And just like any other kid, she enjoys watching YouTube videos. But among all her activities, she considers swimming as her passion because of how much she loves the water. The sport has become her priority. But above anything else, she holds on to her faith and keeps in mind that a higher being is always there to keep her moving. Five medals became her key to this year’s Palarong Pambansa. Anya garnered gold medals for 100m freestyle and 50m freestyle. Aside from these, she got silver medals for 200m freestyle, 50m butterfly, and 200m individual medley. Now that she is about to face yet another big swimming competition in her life, she spends a lot of effort to keep on improving herself. She makes sure to train hard and practice her swims so that she can give out her best not just for her but also for the people who supports her – her family, coaches, and best friends. Anya may be young in the sport, but she keeps her eyes set to bigger goals, “my goals are to get a gold in my events and hopefully qualify to represent my country in the next SEA Age Swimming Championship this June.”
(SUIT) ARENA FITNESS DAZZLING STAR PRINT, (GOGGLES) AQUAFORCE SWIFT
NATIONAL CAPITAL REGION
“Secret of my success: Putting Love in your sport, loving what you do and making sure you work hard to get what you want.”
COVER STORY
PHILLIP JOAQUIN Y. SANTOS NATIONAL CAPITAL REGION
(SUIT) AQUA PRO EX SMART CUP
“Every step I take, I learn, I get stronger.” JOAQUIN OR “WACKY” IS COMPETING FOR NATIONAL CAPITAL REGION (NCR). He has been swimming for 12 years. He would say that it was his dad who encouraged and groomed him into the swimmer he is today. Wacky is one of the achievers in the sport considering his accomplishments in local and international meets. He will never forget his achievement during his SEA Age competition in Brunei wherein he bagged a bronze medal and recorded his best time. But more than that, he values his experience and performance during the said competition. “The way I fought through my race was something I think I would treasure throughout my life. I was amazing when I swam that race,” he recalls. Swimming has been a tremendous part of his life. For him, it is a great feat to be able to swim for more than a decade. More than physical development, swimming made him mind-ready whenever challenges come his way. He believes that the sport made him stronger. “Swimming is a journey that I had taken, and I think I’ve travelled very far to reach what I currently am. I learned so much from it and it played a large role in developing my character,” says Wacky. As he develops himself as a swimmer, he emphasizes that his parents have always been there for him whenever he needs them. Just like any other athlete of his age, he is also into other activities now, but he takes on swimming as the main sport that drives his spirit
up. “What sets swimming apart from my other activities is that I have already spent so much time and effort for it,” he shares. He banks on motivation and hard work. He would push himself further to achieve his goals, “to improve, I really have to fight with everything I learned and gained. I also have to want it badly, or else I won’t get it.” During the regional qualifiers, he bagged five gold medals for his individual events (100m backstroke, 200m backstroke, 200m butterfly, 200m IM, and 800m freestyle), and a silver and bronze medal for relay events. This is the result of his nonstop training last January. This 2018 is his third year as a contender in Palarong Pambansa. But among all his Palarong Pambansa experiences, he treasures his silver medal during his first year in the competition the most, “it was a very fun 400m freestyle match against a friendly rival of mine.” As he goes through yet another memorable match this April 2018, he swears to make the best out of all his events. Now, as he looks back at his swimming journey, he recognizes the efforts of his coaches who continually guided him, “I am very grateful for having them as my coaches. I am amazed by their passion for us to improve. It’s really selfless and I love them for that.” He may still or may not be swimming a couple of years from now, he will forever be thankful to the sport which made him the tough and responsible individual that he is.
SAMANTHA THERESE E. CORONEL
NATIONAL CAPITAL REGION
(SUIT) ARENA TOUGHSKINT
“Trust the Process” SAM IS A SWIMMER FROM COLEGIO SAN AGUSTIN, MAKATI. She has been in the sport since she was 8 years old. Indeed, small steps can lead to big leaps in the long run. This young athlete only started to love swimming through a learn to swim program. She enjoyed it so much that she asked her parents to enroll her again. Little did they know that this simple activity will take on a huge part of Sam today. From having weekly swimming lessons, she now spends most of her weekend in swimming competitions as her school’s and the country’s representative. She may be young, but age is just a number for this 15-year-old athlete. At an early age, she already competed in renowned national and international swim meets. She was able to bag medals and recognitions from various swim meets such as Batang Pinoy, Palarong Pambansa, Philswim Long Course and Short Course Championships, and SEA Age. Her most recent achievement is the silver medal she got from the 49th Singapore National Age Group (2018). Among all these, she will never forget her journey during Batang Pinoy 2016 where she suffered a heatstroke after an event. But she didn’t let this bring her down. Rather, she came back the day after to prove herself. “After having rested, the
next day, I told myself I had to get back in my game and went on to break the 50m backstroke record on my next swim,” Sam recounts. Swimming plays a big role in her life since she spends most of her time doing it. And she doesn’t mind exerting much effort on it because it is something she passionately does. “I enjoy going to training everyday, travelling to different places to compete, and meeting new friends. My teammates are also a big factor in making me love the sport even more,” Sam shares. Aside from this, she gets strength from her entire family, her friends, teammates, and coaches who never fail to make her feel special. “They say it takes a village to raise an athlete and that is so true,” she says. These people play an important role in her journey. This year is her fourth Palarong Pambansa competition. During the regionals, she got gold medals for 100m backstroke and 200m backstroke, silver medals for 100m butterfly and 200m freestyle, and a bronze medal for 200m IM. With the guidance of her coaches, she aims to have a podium finish and to reach her personal best. But as she goes through the competition’s rigorous course she will always keep in mind her parent’s reminder – to have fun in the process.
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COVER STORY
MARK JIRON R. ROTONI
NATIONAL CAPITAL REGION
JIRON IS ONE OF THE PALARONG PAMBANSA CONTENDERS FOR NCR. He has been swimming for 10 years. In the beginning, he only got himself involved to the sport for survival. Little did he know that he will fall in love with the sport and will continuously pursue it until today. Indeed, he is a talented swimmer. His swimming journey brought him to various places and even gave him a chance to represent the country in international competitions. Among all of these, the highlight of his swimming career was his first time to be chosen as one of the representatives of SEA Age in 2014. “This was the first step of achieving my dream as an athlete,” Jiron recalls. The sport taught him values which he applies in and out of the pool. “Swimming made me become more mature and openminded because it forced me to become more responsible in doing my school works and as well as manage my time wisely,” he shares. Aside from this, he learned how to take on difficulties as challenges to make himself better. He believes that having the right mindset will make him ready physically and mentally.
During regional qualifiers, Jiron garnered a gold medal for 200m breaststroke, a silver medal for 100m breaststroke, and 2 medals for relay events. Admittedly, he was not physically prepared for the regionals, but thankfully everything turned out well. “I tried to trust myself and to trust God no matter what and that he has a plan for me,” he says. For Jiron, swimming is not just a sport to develop himself physically. Swimming now happens to be his comfort in the midst of intense schedule as a student-athlete. “I would swim slow and long laps when I want to contemplate about something that is bothering me,” he opens up. His life will never be the same without the sport. But like any other aspect of life, he recognizes that swimming has its ups and downs. He recollected the times when he wanted to quit swimming but at the same time, picked himself up as a reminder that these will only make him stronger. This is his fourth year in Palarong Pambansa. His goal is to break records and to recover from last year. For him to do this, he intensifies his faith and keep in mind that God will be beside him as he strives to reach that goal.
ALPHA BLAST PLACEMENT JAMMER
“Believe in yourself, and the rest will fall into place. Have faith in God and in your own abilities. Work hard. There’s nothing you can’t accomplish.”
BHAY MAITLAND D. NEWBERRY CALABARZON
BHAY HAS BEEN SWIMMING FOR TWELVE YEARS NOW. Perhaps, she didn’t foresee that she will be swimming for so long because she only started with the sport due to asthma. But since then, her swimming achievements went on. She competed in renowned local competitions and represented the country in a couple of international swim meets to date. Her major competition achievements are bagging gold medals during the past SEA Age Group championship and ASEAN school games. But among all her experiences as a swimmer, she will never forget her Asian Age Group Games. “I really didn’t expect to win and I think the bond between my teammate and coach got a lot stronger during that event,” she recalls. Since Bhay have been swimming for a long time, the sport has truly become a big part of who she is now. It taught her sense of respect, discipline, and responsibility. All these she applies in her day-to-day life. It allowed her to keep things steady as she juggles her time for both training and homeschooling. She also recognizes the efforts of her parents who help her become
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successful in the sport, “I think I have some of the most supportive parents in the world. They always organize everything for me and make sure everything is easier on me to lessen my stress even if it increases theirs.” During the regional qualifiers, she got gold medals for 50m backstroke and 100m backstroke, and a silver medal for 200m backstroke. This gave her another year to be part of Palarong Pambansa. The regionals was a bit of a struggle for her due to lack of training but she kept moving forward to qualify. This is now her fourth year in the competition. Her aim this year is to get gold medals in all her events and break records. In the future, she sees herself competing and getting medals from the SEA Games and Olympics. But with this, she never forgets to look back and honor the people who made her the swimmer she is today, “thank you to my former coaches and to Coach Marichi. You are the best coach I could’ve ever asked for. You’ve been with me through all my ups and downs and you’ve never given up on me. I owe all of my success to you, thank you.”
STORMFLOW DIGITAL POWERBACK
“Less splash more speed, that’s my creed”
HTTPS://WWW.SWIMOUTLET.COM/GUIDES/HOW-TO-CHOOSE-A-WOMEN_S-
HOW SWIMMING AS A SPORT BUILDS ONE’S CHARACTER by Mikee Bartolome EVERY PARENT WANTS THEIR CHILDREN TO BECOME BETTER VERSIONS OF THEMSELVES AS THEY GROW UP. And while there is still no perfect formula on how to raise a kid, there are different activities that is said to help them acquire positive traits and build character. Allowing children to venture into sports is said to be a good form of character building. Through the course of their training, they learn different qualities that may come from their coaches or their teammates. They may also discover some among themselves as they mature into their sport. Swimming, just like any other sport, is a great way to build a child’s character. Children are being introduced on how to set goals and how to work hard to achieve it. They learn to accept that there are times when luck may not be on their side. At the same time, they learn to bear failures without bitterness or grudge. Swimming is a continuous process for you to improve and to do better than what you achieved in the past. It allows you to have a set of goal for you to attain and to be able to achieve them all. You learn to set goals such as achieving a specific time that your coach wants you to reach or wanting to compete in a specific competition. This is where working hard comes in. For one to achieve his/her goal/s, it is not enough that you just train and finish the workout. You must exert extra effort and push yourself even more. Allow yourself to go beyond your limits with a mindset that you will be able to achieve the goals you set for yourself. And once you reach
that goal, set a higher goal for yourself then double your efforts and hard work to attain it. And this goes on and on because again, swimming is a continuous process. One will also discover that there are times when you lose and that is okay. You will learn how to be gracious in defeat and to acknowledge that you lost – allowing that defeat to be a motivation to do better. Experiencing failure also allows oneself to develop their self-esteem. After accepting defeat, you learn to get back up and be able to congratulate the person that has defeated you with no grudges. Then you go home knowing that you did not have any regrets with the efforts that you gave. The great thing about swimming being an individual sport is that you get to be, and must always be, reminded that your main opponent is only yourself. You don’t have to think about others because you only have your own lane to focus on. The number of people that you get to train with every single day and the competitors that you meet during competitions also allows you to develop camaraderie amongst your peers. It is good to be able to have friends that have the same passion as you do. And you do not have to clash with each other because at the end of the day, you are all just doing the sport that you love to do and you are all sharing one goal—to improve and be the best version of yourself through your sport.
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Kimberly Nina B. Estacio 10 years old
Team: Lipa Fighting Krakens Birthday: Jan. 16, 2008 Favorite Event: Breaststroke and freestyle What I want to be when i grow up? To be a flight attendant and an athlete Person I look up to: my coaches ( SumNer, Kevin & Mario) Hobbies: Watching my favorite show, blogging and slime making What I love most about swimming? Swimming with my team and enjoying being fit
ALIANA GEM E. VILLAPENA 10 years old
Team: Quezon Killer Whale Swim Team Birthday: July 28, 2008 Favorite Event: Freestyle and backstroke What I want when I grow up: To be an engineer Person I look up to: My Ate Althea Gem who is a swimmer too. Hobbies: Playing and singing What I love most about swimming: Having fun with my swim mates.
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Yoanna Ysabelle E. Bersamin 7 years old
Team: Aqua Flippers Swim Team Antipolo Birthday: November 23, 2010 Favorite Event: Butterfly and breaststroke What I want when I grow up: I want to be a Teacher and a Veterinarian Person I look up to: Akiko Thomson Hobbies: Swimming, drawing and making art works What I love most about swimming: Competing and making new friends
Benylde Dane C. URQUICO 10 years old
Team: Elite Swim Club Bday : Dec 14,2007 Favorite Event: Breastroke and Backstroke People whom I look at to: My mom and my Dad What I want to be when I grew up: I want to be a veterinarian What I love most about swimming: Pool is my second home, swimming makes my body relax, and meeting new friends.
If youâ&#x20AC;&#x2122;re a swimmer 10 years old and below, email your answers to the above questions together with your photo to swim.mag.ph@gmail.com
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