Summer issue: The A-Team by Sports R Us Marketing & Events Group

SPECIAL SUMMER ISSUE

TAKE THE PLUNGE AND LEVEL UP YOUR SUMMER

THE A-TEAM

SWIMMING TOGETHER. WINNING TOGETHER.

CARLO, DADDY RINO, MARKO, MOMMY JANE, AND PAULO RIOFLORIDO

POWERING UP FOR THE WIN

NUTRITION AND PERFORMANCE TRAINING

STRENGTH TRAINING

NOT ONE SIZE FITS ALL

A DIFFERENT KIND OF PARENTING

FOR A DIFFERENT BREED OF ATHLETES

2 2

HEALTH • NUTRITION • WELLNESS Importance of Proper Nutrition: Performance during Training

HIGH PERFORMANCE The Blind Spot

SUMMER FEATURE Power Parenting: Do's and Dont's for swimmer parents

COVER STORY: TEAM RIOFLORIDO: ONE FOR ALL. ALL FOR ONE.

SWIM KIDS Look at the future of the sport right here!

EDITOR'S NOTE Community Editor: STEPHANIE B. LEDESMA Managing Editor: EDA GOLOY Art Director: REGGIE GOLOY Editorial Assistant: REYLYN CRUZ Contributors: MS. FIA BATUA and ARMANDO BAJACAN JR. Social Media Specialist: BEN FRANCIA Publisher: SPORTS ‘R US MARKETING & EVENTS GROUP Photographer: PAT GOLOY All Contents copyright 2017, 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.

FOR OUR SUMMER ISSUE, WE HIGHLIGHT THE FAMILY SPIRIT. We feature one of the most amazing families we’ve met – the Rioflorido family from Balon Dagupan Swim Club. They were chosen to be this issue’s feature models because of how the parents managed to inculcate swimming to their three sons and how they’ve seen swimming as a means to bring their family closer together. Indeed, behind every successful swimmer are supportive parents and family members who will always be there to celebrate victory and to brighten up the day in times of defeat. I hope this issue serves as a fuel to continue lighting up each swimmers’ passion for swimming and their undying love for their family. Enjoy your summer and happy reading!

STEPHANIE B. LEDESMA

PAULO: Arena Men’s Training Jammers and Arena back pack; DADDY RINO: Arena Rash Guard; MARKO:Arena Boys Jammers and Arena Cobra Core mirrorized goggles; MOMMY JANE: Arena Rash Guard and Arena Ladies’ Boy Leg Shorts; PAULO: Arena Men’s Training Jammers and Arena Mesh Bag.

by Fia Batua, RND –CSN

Pre-Training Nutrition

ATHLETES SHOULD BE MINDFUL OF THEIR DAILY NUTRITION. THEY NEED TO TRAIN THEIR BODY IN STORING ENERGY AND PROPERLY SUSTAINING IT SO IT CAN PERFORM AT ITS BEST.

protein do the work it is designed for, proper carbohydrate intake and nutrition timing are keys to reserving it.

The energy needs exceed those of the average person. Caloric needs are about 2200-3000 calories per day, for either male or female athletes.

PROPER MACRONUTRIENT DISTRIBUTION ARE AS FOLLOWS: 55-70% Carbohydrates 15-20% Protein 20-30% Fat

Balancing macronutrients (carbohydrates, protein, fat), vitamins and minerals is the key to better performance. Carbohydrates is the no. 1 source of energy. Extra glucose is stored as muscle and liver glycogen -- the energy reserve. During a short-intense performance, your body relies on glycogen to keep blood sugar levels stable and maintain energy. Poor energy reserves may cause over fatigue or exhaustion during trainings. Fat is another source of energy, but as a reserve only especially when stored glycogen is already depleted. This is only advised for longer hours, like ultra marathons or triathlons. Still, storing glycogen in the body is best. Ok, let’s talk about protein. Protein is needed and designed for muscle repair and body building. A small amount can be beneficial as energy source in a short period of time. But its main role is to repair the body. To let

guide on what to take before & after a training:

Post-Training Nutrition

PHOTO CREDIT: HTTP://WWW.LIVESTRONG.COM/ARTICLE/301223-HOW-MANY-CALORIESSHOULD-A-COMPETITIVE-SWIMMER-EAT/

Licensed Nutritionist Dietitian –Sports Nutritionist 09335463376 | aminabatua@gmail.com

Although vitamins and minerals are not sources of energy, they still play an important role in the body. Like sodium and potassium, minerals have an effect on the amount of water stored in the body and on how muscle works. Iron is needed for blood cells in carrying oxygen. A well-planned, balanced diet with proper variety should be part of an athlete’s diet in order to meet his or her daily vitamin and mineral requirement. It is OK to take multivitamins, but make sure you take the best ones. During an intense training, you lose fluid and electrolytes (ex. sodium and potassium) through sweating which may lead to dehydration. Dehydration can affect muscle strength, energy, coordination and concentration. Taking sports drinks can help you in providing enough carbohydrates (15g/30minutes) and replace electrolytes during training. Water is best, too, fir those not exceeding one hour of training.

CARBOHYDRATES Rice, bread, grains, pasta, cereal, muesli, fruits, vegetables, milk, etc PROTEIN Lean meats like chicken, fish, eggs, yogurt, milk FAT Nuts, fish, olives, olive oil, avocado

DO: Eat balanced, complete and varied foods DO: Eat regular meals with in-between snacks DO: Eat enough calories. Make sure to meet your daily energy requirement to perform your best. DO: Drink plenty of fluids. Don’t wait for your body to feel thirsty, it’s already a sign of dehydration. Drink as you need to, especially during hot/humid weather. DON’T: Skip meals. It can and it will affect your performance. DON’T: Eat high-fiber meals hours before a training or event. It may cause stomach upset. However, high-fiber foods are loaded with good nutrition, so be sure to include them at other times of the day. DON’T: Eat high fat meals hours before a training or event, it may cause sluggishness.

HIGH PERFORMANCE

RECOVER BETTER. PERFORM BETTER.

PHOTO CREDIT: SHUTTERSTOCK

Athletes, for reasons of improving ones’ performance, over-train or over-exert themselves during training. Increased training intensities lead to improvement. This holds true but this is negated when workouts are done in extremes therefore leading to over fatigue or body breakdown. In strength training, for example, post workout recovery must be done after heavy cycles of exercises.

by Armando Bajacan Jr. PTRP, PT, CSCS TOO OFTEN IN MY PRACTICE I SEE FILIPINO ENDURANCE ENTHUSIASTS, SPECIFICALLY TRIATHLETES OF BEGINNER AND INTERMEDIATE LEVELS, EITHER NURSING AN INJURY AND/ OR UNHAPPY WITH THEIR PERFORMANCE. I catch them during the middle of their pre-season training or at their off season. I discover, after asking them to describe their training program, that they utilize pre-set, progressive, volumebased training protocols for cycling, swimming, and running from a large group-based class they enrolled at, or from the Internet. Triathletes who hire coaches would do so only for skills acquisition and technique improvement in order to increase their performance. As a physical therapist and strength and conditioning coach, I find this discovery quite alarming for my Filipino patients and clients because they are missing out on so much performance enhancement and injury prevention. I believe there is so much potential that can be exploited if they knew what intelligent triathletes are doing. This "blind spot", when filled in, will result in breaking personal records and the feeling of being able to tackle the day right after crossing the finish line. The blind spot I see is Strength Training. As stated in Essentials of Strength Training and Conditioning (fourth edition), it is included in the list of special issues incorporated with aerobic endurance training. Although there is limited data to support effects of strength training or resistance training in aerobic endurance athletes, some studies say that doing strength training together with endurance training can also be beneficial in terms of handling injuries. Strength training also improves sodium-potassium pump

(mechanism that aids muscle soreness), and endurance recovery (T. Ferriss, 2010). Let me share another concept – moving the aerobic line. This is a strength training method focusing on increasing a person’s speed (as in running) without decreasing oxygen supply in the body. Endurance sports utilize aerobic energy system where more adenosine triphosphate (ATP) is produced. ATP is like a power house which supplies energy to the body. When one’s running, cycling, or biking becomes anaerobic or oxygen restricted, a person gets energy supply from stored calories in the body. But usually, anaerobic processes cannot support high intensity trainings such as in triathlons because anaerobic energy system is less efficient in producing body fuel or ATP. Therefore, it is important to utilize aerobic system (or to “move aerobic line”) to remain aerobic at a higher speed and longer distance which can be supplemented by strength training. To support this, here is an excerpt from Mark Allen’s “12 Best Strength Exercises” written by Mark Allen himself in a fitness and lifestyle website: “I was introduced to a top strength coach, a woman named Diane Buchta. She led me through an entire season of weights, focusing on building overall body strength and, eventually, muscular speed. The results were dramatic. In the first full season, I used the program described below, I won the Triple Crown of Triathlon: the Nice International Triathlon, the Zofingen duathlon and the Hawaii Ironman.”

Recovery is the interval between successive trainings. Doing proper recovery improves performance therefore higher intensity workouts can be completed without risk of overtraining. How is workout recovery done? For some, it is as simple as taking a break. For others, they enhance recovery through massage, taking pain relievers, or cold water immersions. But to add up, it is also best to use a product which aims to improve quality of recovery and ensure athletes train better each time. For sore and tired muscle, having a soothing rubdown can be of help. Cool down faster, relieve muscle soreness and fatigue, and refresh with oA Game Aftersport Rubdown. RECOVER BETTER. PERFORM BETTER. BRING YOUR OA GAME!

In conclusion, strength training is vital for all level triathletes. Seek a competent and caring strength and conditioning coach to help you reach your optimum potential, prevent injuries, and enjoy your sports for the long term.

SOURCES: ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING 4TH EDITION BY THE NATIONAL | STRENGTH AND CONDITIONING ASSOCIATION | THE 4-HOUR BODY BY TIMOTHY FERRISS | WWW.ACTIVE.COM |WWW.PTDIRECT.COM

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Courtney Melissa Gray Courtney Melissa Gray National Multi-Medalist National Multi-Medalist Courtney Melissa Gray National Multi-Medalist Courtney Courtney Melissa Melissa Gray Gray National National Multi-Medalist Multi-Medalist

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SUMMER FEATURE

them! Don’t forget to ask them about trainings or competitions. This way they will start sharing and will be more eager to do better. DO FIND TIME TO BE INVOLVED Volunteer in team preparations and be a team player. Cheer for your kids and their teammates. If swimmers see their parents more often as they go through their swimming career, they will feel more motivated which can then lead to success. DO ALLOW THEM TO BE INDEPENDENT Let them prepare their own stuff and get ready for practices or competitions. This will foster independence which will turn them into confident, resilient, and self-reliant individuals.

PHOTO SOURCE: WWW.GOOGLE. COM

DO TRUST AND RESPECT THE COACH Let coaches do their job. Trust them. It’s okay to ask about your child but do this before or after training so they can give their full-time during practices in providing guidance to the swimmers.

“At the Beijing finale, Michael had hesitations coming back. And you know what? I couldn’t make up his mind for him. I just didn’t want, if he didn’t go back, to be sorry for what he could have done or what he wanted to do. But I had to keep my mouth closed, to a certain degree. Because it wasn’t my decision, it was his decision.” — Debbie Phelps, Mother of Michael Phelps (most decorated olympian of all time) “You’re there to support your kids; you see them work and sacrifice day in and day out … but it makes it all worth it in the end.” — Rick Raisman, Father of Aly Raisman (silver and gold medalist in gymnastics, 2016 Rio Olympics in Rio de Janeiro) “I never tell Sarah to win because I want it. Sarah has to win because she wants it.” — Joy Robles, Mother of Sarah Robles (bronze medalist in weightlifting, 2016 summer Olympics in Rio de Janeiro) WHO SAYS SWIMMERS AND COACHES ARE THE ONLY ONES NERVOUS AND EXCITED DURING COMPETITIONS? WHO SAYS SWIMMERS ARE THE ONLY ONES GASPING FOR AIR DURING EVERY RACE? Let’s zoom out our lenses a little bit and see the bigger picture. Look at the bleachers area, look at the resting spaces – you’ll capture

sight of parents cheering, carrying sports bags, and taking photos of their kids. It’s quite amazing how they, despite their hectic schedule, continue to be with their children in competitions and trainings. Perhaps one of the most difficult yet satisfying job on earth is being a parent. Imagine having no day-offs. Imagine trying to be positive for kids despite undesirable outcomes during competitions. At the end of the day, they’re not just parents. They are cheerleaders, they are emotional healers, and they are each child’s top supporters. Yes, parenting is not as easy as 1, 2, 3 but here are some tips Swim Philippines can share to super mommies and daddies out there now that it’s the season for intense summer trainings and successive competitions. DO PROVIDE EMOTIONAL SUPPORT There are times when swimmers really try hard yet competition outcomes do not go as planned. They may run to you while crying and ranting about what they would’ve done. As parents, provide support by calming them down and being with them during tough times. DO ENCOURAGE YOUR CHILDREN Encourage them to go swimming regularly. Show them that you are with them. Cheer for

SOURCES: WWW.SWIMSWAM.COM | TODAY.COM | PEOPLE.COM | WWW.PARENTS.COM | WWW.SWIMMING.ORG

DON’T PRESSURE YOUR CHILDREN Setting goals is not bad but it is not advisable when goals translate into unrealistic expectations. It is part of a child’s nature to impress their parents. Pushing children too much on what you want them to achieve may have negative effects on their performance. DON’T COMPARE THEM TO OTHER SWIMMERS Let them be who they are and don’t let them feel failure. Just let them compete with themselves and do their best effort. Winning and beating other swimmers must just come out as a price of hard work. DON’T ENCOURAGE THEM WITH MATERIAL REWARDS Try to avoid practicing material reward system. Swimmers must always keep in mind that they swim because of the positive things they get out of swimming. DON’T DELVE INTO NEGATIVITIES There are times when you may encounter spectators who have nothing good to say about the swim meet. Stay away from any negativity and enjoy being a swim parent. Have fun and treasure every moment. DON’T IMPOSE WHAT YOU WANT TO YOUR CHILDREN Allow them to decide for themselves. Support them in whatever choice they make. Through this they will learn that every decision has impact to their lives. This will hopefully turn them into smart independent individuals.

On Carlo, Paulo and Marko: Arena Menâ&#x20AC;&#x2122;s Toughskint Short Box; On Daddy Rino and Mommy Jane: Arena Rash Guard

WHAT MAKES EVERY SWIMMING COMPETITION EXCITING? The thrill, adrenaline rush whenever one jumps from the starting block, and that feel of making it to the end of the lane after swimming your heart out in a long race or relay event. But other than these, swimming competitions will not be as exciting and fun as it is without the crowd’s loud cheers and chants. Looking at the bleachers area, you’ll not only see coaches and team members. Most of the crowd is comprised of family members – parents, brothers, sisters, and even grandparents who, win or lose, are ready to shout more than their bodies can manage hoping that swimmers can hear each of their voices as they kick faster all the way to the pool’s end. Indeed, behind every successful swimmer is an unwavering support system mainly composed of family members who never fail to fill each swimmer’s heart with love, guidance, and vigor.

CARLO, PAULO, AND MARKO ARE THE STARS OF THE RIOFLORIDO FAMILY. These three boys continuously make their parents proud because of their achievements as swimmers and students. Their life revolves around a hectic home-school-training-home schedule from Mondays to Saturdays, but they do just fine. Admittedly, their studentathlete life is a roller coaster ride but through their parents’ support and close relationship with each of their brothers, the three boys manage to smoothly go through their everyday routine. CONTINUE CHASING THE DREAM Summer is the time for Carlo, Paulo, and Marko to improve themselves in swimming. Yes, they see summer as a time for relaxation but they keep in mind that this is also the season for them to have more time

for trainings. As Carlo puts it, “Summer is the opportunity for us to concentrate on our training without any pressure in academics.” But during free times, they expect to have some time for other things they love to do. For Carlo, it’s painting and drawing. Paulo says he will give time for his other sport, basketball. Marko, on the other hand, plans to spend some time with friends and play PS4. All three of them are very close to their Mama and Papa. For them, swimming really binds their family together. Swimming competitions and trainings serve as their way to get to know each other better. As they go on with their journey, they promise their parents that they will continue to work hard and make their parents proud through their achievements in swimming and in school.

"SUMMER IS THE OPPORTUNITY FOR US TO CONCENTRATE IN OUR TRAINING WITHOUT ANY PRESSURE IN ACADEMICS."

CARLO

MARK0

PAULO

JOHN CARLO BOLOS RIOFLORIDO

MARK BRYAN BOLOS RIOFLORIDO

PAUL ANDREW BOLOS RIOFLORIDO

Carlo is the eldest of the three Rioflorido boys. He started swimming when he was in second year high school. In his four years of swimming, he has garnered medals and awards enough to prove that he is someone to watch out for. His achievements in national competitions he participated into shows how passionate he is as a swimmer. Some of which were the awards he got for Philippine Swimming National Championship 2016 (silver medal) and Batang Pinoy 2016 National Competition (gold medal), his last national competition before he entered college.

Marko may be the youngest of the three, but he showed that he can be as good as his two older brothers. He has also brought home awards from national competitions ever since he started swimming. His achievements include bagging a total of nine medals (silver and bronze) during the Philippine Swimming National Championship and winning a silver medal during last year’s Palarong Pambansa. In all his accomplishments, he acknowledges the importance of his family, coaches, and teammates’ presence.

Swimming may not be Paulo’s first love, he showed how hard work and perseverance could lead to excellence. He is an achiever in the field because of the awards he was able to bag. For Batang Pinoy 2016, he got gold and bronze medals and almost broke the 50-meter breaststroke record. To him, his success rooted from Dagupan City Mayor Belen Fernandez’s sports program and from the support of their sports commissioner Finnela Sim and of course, his parents.

Swimming never stops for Carlo despite his schedule as a college student. “I am planning to continue my trainings and contemplating to be a coach someday and share my experiences,” Carlo shares. And even if he is not participating in this year’s Palarong Pambansa, his involvement does not wither because he continues to guide and support his brothers. “I always advise them to train hard and give their best”

As he qualifies for Palarong Pambansa 2017, he doubles his effort in trainings. During R1AA, he bagged 5 gold medals in individual events, and silver and bronze medal for relay events. “I felt so happy because all my hard work paid off,” says Marko. With the support he gets from his Kuyas and parents, Marko will surely be inspired to do well in Palarong Pambansa.

"IT IS NOT ABOUT HOW LONG YOU HAVE TRAINED, BUT HOW YOU HAVE WORKED HARD FOR IT."

"GOLD MEDALS AREN'T REALLY MADE OF GOLD. THEY'RE MADE OF SWEAT, DETERMINATION, AND A HARD-TO-FIND ALLOY CALLED GUTS."

This is the fourth-time Paulo qualified for Palarong Pambansa. His seven gold medals during the R1AA swimming competition served as his key into getting through the tough deliberations for Palarong Pambansa 2017. As the competition gets closer, he submits himself to tough preparation. “Aside from the rigid training, I set my target time for Palarong Pambansa 2017 and I hope I could get it during the competition.”

"PAIN IS TEMPORARY; VICTORY IS FOREVER."

MR. RINO AND MRS. JANE RIOFLORIDO MAY BE ONE OF THE MOST OUTGOING AND ENCOURAGING PARENTS ANYONE CAN MEET. Carlo, Paulo, and Marko (from eldest to youngest) are very vocal on how lucky they are to have such supportive parents. Mommy Jane and Daddy Rino have always been there for their kids in and out of the pool. From trainings to competitions, from athletic events to academic-related concerns – they never failed to make sure that the boys feel their presence not just as parents but at the same time, as top backers. Parents can really perform magic. As for this couple, their magic lies on how they can be parents, businessmen, and full-time supporters to their children all at the same time. WHERE IT ALL STARTED Mr. and Mrs. Rioflorido opened the world of swimming to their kids because they recognized its benefits to their children’s health. They were alarmed when their eldest son, Carlo, was starting to gain weight so they decided to enroll him to swimming classes. Paulo and Marko then joined their Kuya. Eventually, swimming was not just part of their kids’ life as aid for their health and physical condition. Carlo, Paulo, and Marko fell in love with the sport and started to join competitions.

In every competition, they make sure they are behind the boys 100%. They believe it is their task as parents to prepare their children physically, mentally, and emotionally before swimming. At the end of every competition, nothing feels better than going home to loving parents who will always be proud of their kids no matter what. “Win or lose, we see to it that we always make them feel like winners.” SUPPORT SYSTEM Is there a recipe in making achiever children? Perhaps for Mommy Jane and Daddy Rino, it is being full-time supporters and parents. And when I say full-time – I meant FULL-TIME. Not only is their family complete during competitions but you’ll also see them together even during ordinary training days. The couple believes that the best way to handle their children, especially considering all three boys are student-athletes, is through supporting them all the way. When they have extra time, they make sure to treat the boys out for dinner and movies.

"WIN OR LOSE, WE SEE TO IT THAT WE ALWAYS MAKE THEM FEEL LIKE WINNERS"

On Mommy Jane: Arena Ladies’ Rash Guard and Arena Ladies’ Boy Leg Shorts; On Daddy Rino: Arena Men’s Rash Guard

Indeed, it was one of the best decisions Mr. and Mrs. Rioflorido made for their children. For Mommy Jane, swimming teaches their sons lessons which can also be applied to real life, “Aside from the health benefits, swimming requires strict discipline. Incorporating it in their daily lives is already a big gain for them.”

Mr. and Mrs. Rioflorido are also proud to say that Carlo, Paulo, and Marko have good academic standing. “We always emphasize to them that they have to use their time wisely. If they don’t have competitions, they have to file up points for their academics,” says Mommy Jane. Both parents are satisfied with how swimming affects every aspect of their children’s lives. They believe that training and values kids’ get from the sport play a significant role in honing each of them.

"SWIMMING IS NOT JUST A SPORT. IT ALSO SERVES AS CATALYST FOR CLOSE FAMILY TIES" ON TO THE NEXT ADVENTURE Now that summer has begun, both parents see this as an opportunity for their family to relax and chill. For them, it is the time for family bonding and for new adventures together. This will definitely be a unique adventure for them because they will spend part of their summer in Antique for Palarong Pambansa 2017. As early as last month, they got everything set for this year’s big event for Paulo and Marko. They don’t mind spending much time for swimming, to them it is what their family needs. As Mommy Jane sees it, “Swimming is not just a sport. It also serves as catalyst for close family ties.” Now that Carlo is in college while both Paulo and Marko are pursuing their studies in primary and secondary level, the parents will surely be watching closer and be developing a deeper relationship with their kids as they face new challenges every day. They promise to stay behind each of the boys’ back. “I know you are achievers, just do your best and we are always here to support you. We are very lucky to have you and we will always be proud of you.”

BE SEEN

PhilSwim Long Course Swim Series NCR Leg 1 FEBRUARY 25-26, 2017 | DE LA SALLE ZOBEL, AYALA ALABANG

PHOTO SOURCE: WWW.THOUGHTCO.COM

SUMMER FEATURE

MOST COMMON INJURIES EXPERIENCED BY SWIMMERS ATHLETES ARE VERY DISCIPLINED AND RESPONSIBLE CONSIDERING THEIR LIFE SCHEDULE. Most of them, specifically swimmers, go through the repetitive training – work/school – training cycle every day. This enough shows how responsible and hardworking athletes can be. And because they are persistent by nature, they have the tendency to push themselves further too much to achieve their goals. For example, swimmers may be geared towards beating records from time to time or doubling the intensity of their workouts. In the end, swimmers may end up experiencing overfatigue or worse, injuries. We’ve seen many cases: of runners briskly finishing a race then stumbling down upon feeling an unfamiliar pain on their hamstrings, of volleyball players jumping as high as they can to do that winning spike but ending up with torn ACL, and many other cases of unexpected sports outcomes. Yes, we’ve seen many athletes having the time of their lives as they do the sport they love but suddenly stopping because of physiological problems. Even if swimming is considered as a safe competitive sport, injuries may still occur. This may be caused by muscle overuse and improper swimming forms. According to the studies by Journal Sports Health (May-June 2012), 91% of elite swimmers ages 13-25 years old experienced shoulder injury, 86% of breaststroke swimmers experienced knee pain, while 50% of butterfly swimmers and 47% breaststroke swimmers

suffered from low back pain. Let’s look at some of the common injuries experienced by swimmers one by one:

stretches and exercises can aid in injury prevention. In cases when pain occurs, ice application can reduce swelling.

SHOULDER INJURY For swimmers, the shoulder is the body part most susceptible to injuries. Since the sport is mostly reliant on upper body movements, it tends to be overused. Common injuries are instability, rotator cuff (responsible for lifting and rotating movements of shoulder) impingement, and biceps tendinitis. These may be caused by putting too much pressure on the shoulder, or excessive use of swim paddles. Shoulders can also be injured when the thumb enters the water first or when overextension happens as the arm crosses the middle of the body.

LOWER BACK INJURY Lower back injury or spondylolysis is a common injury experienced during butterfly as swimmers do dolphin kicks. When swimmers arch their backs, pressure on the spine can result to soreness and stiffness. This injury can be experienced when the lower back is hyper extended. Other factors which may contribute to low back injury are poor head and body position under water, abrupt increase in workout volume, and overusage of training equipment (which leads to hyperextension).

Prevention boils down to having proper form and technique. Correct stroke can avoid shoulder injuries. Another way to prevent shoulder muscle strain is to avoid overusing swim paddles.

Mild forms of lower back injury may be addressed through certain exercises such as twists, crunches, and stretches. But when this feeling occurs every now and then, swimmers should consult a doctor for proper rehabilitation procedures.

KNEE INJURY This type of injury can be experienced when kicking or pushing the wall or in most cases, when doing breaststroke kicks. The latter condition is also known as breaststroker’s knee which can be associated with overtraining, lack of warm up, and hip inflexibility. Others experience injuries because of wide forceful kicks. If swelling and lesser mobility occurs then the knee could possibly be injured. Knee discomfort can be lessened through warm-ups and cool down sessions. Proper

In general, injuries can be prevented when observing proper form in swimming. Intense exercises may not be avoided during trainings, but remember not to overwork your body. Overused muscles can lead to injury. Try different strength exercises so that other muscle groups can support targeted body parts during training or swimming. Also, do not forget to do workout recovery. This can help in regenerating worn out muscles. Stay safe during trainings!

EARL EUGENE BUHALE BAGISTAN 7 years old

NINA LOUISE M. BERNALTE

Julian Gabriel E. Borlas

Mikayla Belisario

Team: Palawan Stingers Club Birthday: April 10, 2010 Age: 7 years old Favorite event: freestyle & breaststroke What I want when I grow up: Petroleum Engineer Person I look up to: Grace Baguistan Hobbies: robotics and reading What I love most about swimming: Meeting new friends and having sportmanship

Team: Modern Aquatic Swim Club Birthday: February 26, 2009 Favorite Event: Butterfly & breaststroke What I want when I grow up: To become a swimming coach Person I look up to: Katie Ledecky Hobbies: Watching volleyball games and K-pop concert videos What I love most about swimming: I made many friends and became strong.

Team: Rizal Memorial Swimming Club Birthday: May 28, 2008 Favorite Event: Breaststroke What I want when i grow up: To become a vet Person I look up to: Michael Phelps Hobbies: playing basketball and playing video games What I love most about swimming: Having lots of friends and meeting many more during competitions!

Team: Mavericks and Pelican Swim Team Birthday: November 28, 2007 Favorite event: 200 IM What I want when I grow up: Olympic swimmer Person I look up to: Missy Franklin and Katie Ledecky Hobbies: Watching Youtube What I love most about swimming: Competing and having fun with friends

8 years old

WANT TO BE SEEN IN SWIM KIDS?

8 years old

9 years old

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