Swim Philippines Jun/Jul2010

JUNE ~ JULY 2010

Free Upgrade Swim Freestyle With Ease

Dream Team

The Makati Skipjacks

Baby Swim 2.0

Taking Swim Lessons A Step Further

Fine Dining

Pre-competition Nutrition

ON THE RISE: Jessie Lacuna

• Be Seen Special: SEA Age Swimming Championships • Latest Swimming and Multi-Sport Gears

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P H I L I P P INES

01

IN THIS ISSUE JUNE ~ JULY 2010

04 TENDERFOOT: baby love

New Ways to Make Swimming Lessons More Effective

06 Cover Story: Rising Star

Jessie Lacuna and His Secrets to Success

10 Just Keep Swimming

What Swimming Can Do For Your Body and For Your Whole Being

12 Core Values

Stabilize Your Core Muscles For A More Efficient Swimming

14

Pre-Competition Nutrition for Swimmers

Nutritionist Kim Papa Feeds You with the Right Food

18 Southeast Asian Age Group

Swimming Championships

Missed the competition? See the highlights from the event!

23 Masters Corner: The Next Hurrah!

Ryan Papa takes on America

25 PACK LEADER:

Kim Mangrobang Shows How a Girl TRI-s

30 WINNERS’ DECK:

Kid Genius: Rafael Sta. Maria

31 WINNERS’ DECK:

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Makati Skipjacks: More Than Just A Swim Team

For this issue, I had the pleasure of meeting two great swimmers of our country today. One is an up-and-coming Olympian—Jessie Lacuna—and a former Olympian—Ryan Papa. Both are talented and continue to inspire young and veteran swimmers.

Hands down, Jessie Khing Lacuna is one of the country’s bright, homebred swimmers. After resetting the national record in the 200m freestyle held by US-based, Miguel Molina, in the Singapore National Age Group Swimming Championships held earlier this March, the 16-year-old is one of the athletes who qualified for the first-ever Youth Olympic Games to be held in Singapore—making him a top choice for this issue’s cover.

Like Jessie, Ryan Papa had the characteristics and determination of a would-be Olympian. At an early age, he was already part of the national team, competing in various international competitions. Ryan became an Olympian and at present, a US Masters champ and being the ideal embodiment of a remarkable swimmer and a world-class athlete, he takes the spotlight at this issue’s Masters’ Corner.

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Phi l i p p ines

Editor's Note

Editor-in-Chief Keshia

Fule Yaptinchay layout & design Mikke Gallardo Contributors Kimberly Papa • Pepper Lozada Assistant Editor Crystal

acknowledgements: • Carlos Brosas • Rose Rodriguez • Ryan Papa • Lillian Tamayo • Venus Borja • Greg Colmenares • Kevin Fule • SPEEDO • Lake City Swimming Club • Choy Arabejo • Pat Mateo Publisher: Sports

‘R’ Us Marketing & Events Group Marketing Director Luiji Lardizabal Marketing Manager Crystal Yaptinchay Address all correspondence to 2401 Tejeron Street, Sta. Ana, Manila Tel: (632) 535532 loc. 110 Fax: (632) 5635532 loc. 104 e-mail: sportsrusmarketing@yahoo.com

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Baby Love Gone with the old and in with the new. How swimming with your child makes a more effective swimming lesson

By P epper A ngeles - L o z ada

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P h oto s by R o bbie F o rm o s o

e

the parents to play with their child in the water while singing along to songs. This way, water is slowly introduced to the child in a fun, educational manner, where the parent and their babies will surely enjoy.

Parents would play games like chasing after a toy or shooting a ball into a basket, splash water, and jump up and down without the babies realizing that they’re having their faces wet.

For swim schools affiliated with the World Aquatic Babies & Children Network (WABC), this is not at all an unusual routine. Most classes for children younger than three or four are designed to get children

We’ve seen these on TV or in magazines: infants and toddlers in their swimsuits, floating effortlessly through the water, gliding with ease, looking like little water babies. You watch and sigh…“I wish my child could be like that. But how?”

Some parents are still not aware of the infant and toddler swim programs and have missed out on the many benefits of teaching their children water safety at an early age. What they don’t realize is that babies exposed to water earlier are better than waiting it out till they are older.

Parents would sign up for parent and child swim classes thinking that their child will learn to move through the water unassisted or at least be able to roll onto their back in case the child ever falls in. Some parents even would only sign up their child because they grew up afraid of the water and didn’t learn to swim until they were adults.

But the contemporary method of teaching kids how to swim or to be comfortable in the water has been greatly adjusted over the years. Studies have showed that old-fashioned ways like throwing in your child into the water, splashing water on their faces or dipping them into the water without precautions have physical and psychological consequences, as well as generates more fear and trauma to your child. And so, new child-friendly ways have come up to suit toddlers, even babies.

To the parents’ surprise, instead of just your typical swimming lessons, teachers would now recommend

comfortable and happy in the water, not teach them to swim right away. As these young children show progress after continuous lessons, we then introduce simple swim and water safety drills such as proper entry and exit, holding on to the wall, kicking, paddling, floating on their backs and holding their breath; all these incorporated through songs and fun games. Our goal is for these young children to develop readiness, agility, and coordination.

The key to teaching water safety is adult supervision; infants are so top-heavy that they should be supervised around even in shallow water, as they can drown in less than two inches of water. I would caution parents to always be in the water with a child younger than six years old, regardless of the child’s swimming ability. If a parent can’t be in the water with their child, I urge to make sure another responsible adult or a qualified teacher is present.

Another important factor to teaching our young children swimming is parent’s participation. If parents continue to encourage and affirms their child during swim class, the child will feel less anxious. The child feels most comfortable with his or her parent. And in no time, with continues pool exposure, the child may be swimming like a fish!

It is important to get the child to relax once in the water. It will be a lot easier for the child once they begin with their actual swim lessons at age four if they are used to the water or at least don’t have a fear of it. If a child is afraid of the water, I would suggest to parents to focus on activities that the child is comfortable with and progress as the child feels ready. We never just throw a child in or sneak up and dunk the child. It could make the child develop fear of the water that he will never be able to conquer. We should go by the child’s pace; not ours.

The author is the Infant Aquatics Head of Bert Lozada Swim School, and a mom of three.

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Photographed by Pat Mateo

16-year-old Jessie Lacuna is on his way to become one of the country’s prized athletes. Swim Philippines digs in on what keeps the humble swimmer on top of his game.

PERSEVERANCE Swimming was not something new to Jessie. At the age of five, he started watching his brothers’ competitions and was encouraged to get into the game as well and develop his skills in the water. Growing up in a home inside a resort helped Jessie greatly as it meant being able to learn and improve his techniques almost everyday.

Ten years after, he’s carving a name for himself—working his way up the ladder of “swimming stardom.” At present, he’s currently preparing for the coming Youth Olympic Games at the same time harnessing his ability to balance time between school and sports. “Balancing is easy because for me when it’s time for swim, I only focus on swimming and when it’s time to study, I face homeworks and accomplish school requirements,” he says.

Jessie proves that as long as you work hard and you are passionate with what you are doing, anything is possible.

Shot on location at Lake City Swimming Club, San Pablo City, Laguna

MOTIVATION Guided by ace coaches Carlos Brosas and Rose Rodriguez (considered by Jessie as the mother of the Philippine Team), Jessie is motivated by his dream of being able to qualify in the Olympics at the same time finishing his studies. The champion considers being a Youth Olympic Games qualifier his greatest achievement so far, thanks to the love and support of his family and friends. Looking up to sports’ greatest like Manny Pacquiao, Muhammad Ali, Michael Jordan and Eric Buhain, Jessie has everything he needs to fulfill a lifelong dream. He has the right reasons, the clear goals, inspiration and his meaningful mantra “Finish what you started and do what needs to be done.”

DEDICATION Equipped with motivation and exceptional perseverance and hardwork, Jessie’s dedication to swimming is likewise incomparable. Being part of the Philippine Team, he wants to continuously promote the sport in our country by encouraging the younger ones to try swimming and experience the benefits it can give the person. Also, if given a chance, the future Olympian would like to teach aspiring swimmers not only how to swim but to impart the lessons of discipline and having the right attitude amidst adversity as well as accepting the pain one must go through in the sport.

Very well said for a young man full of hopes and dreams for a sport he truly loves.

07

In the Zone: Quick Facts About Jessie Training Jessie trains twice a day starting from 6AM to 9AM in the morning and 5PM to 8PM in the afternoon until evening. During Wednesdays and Saturdays, only the morning session is accomplished while Sunday is rest day.

Diet Jessie believes that you can eat everything but not too much.

Pick Me Ups

“Finish what you started and do what needs to be done”

The future Olympian chooses disco music as his earcandy and counts the support of his teammates and the energy of the crowd as two of the most important things that keep him going.

Most Memorable Event 1st SEA Games and 41st Singapore Nationals—wherein he clocked his best times to date.

Best Times: During the 41st Singapore Nationals: 400m freestyle – 3:59.75 200m freestyle – 1:50.90 100m freestyle – :52.15 200m butterfly – 2:03.01 During the State Age Championship in Australia: 100m butterfly - :56.5

Greatest Lesson Learned: Using stroke frequency helps you swim faster and that it’s possible to hold your breath while swimming until the 50m mark!

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09

It Pays to Eat Right PRE-NUTRITION FOR SWIMMERS BEFORE A COMPETITION

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J

ust like any battle, one must be prepared. The same thing applies with swimmers; no matter how hard they swim or train, without the proper nutrition the battle might have already been lost. To be in great shape, professional swimmers take high quality supplements on top of a healthy diet. A swimmer that trains more than two hours a day should eat four to seven times a day, but those meals should be light. Consuming heavy meals will only weigh down a swimmer and make them unable to train properly.

More often than not a swimmer’s diet consists of four to five thousand calories depending on the intensity of their training. The amount of calories a swimmer can consume in a day’s training differs with each individual. It is best to consult an expert regarding this matter. The macro and micro minerals needed by your body should come from natural food. Unless you can incorporate all the foods needed into your meals, then you definitely need to supplement. Always remember that food supplements are not meant to compliment your regular meals but to supplement what is lacking.

Basic guidelines state that in a general diet, approximately 60% of your daily calories should come from carbohydrates, 15% from protein, and 25% from fats.

This will vary from person to person, and the exact breakdown is up to you.

Carbohydrates provide the main sources of energy our body uses, protein is essential for muscle repair and development, and fats provide energy reserves during extended endurance exercises.

The body gets its energy primarily from carbohydrate and fat. It spares protein for other things (building and repairing muscle tissues, hormones and red blood cells, and supporting the immune system). The only time the body uses protein as an energy source during exercise is when carbohydrate and fat are not present in sufficient quantities. This happens when the total caloric intake is too low over a period of months, and or the bout of exercise is so long that the body’s accessible sources of carbohydrate and protein become exhausted. Neither of these scenarios is desirable for swimmers.

Swimmers use most of their muscles in swimming therefore going into catabolism without proper nutrition. This is why protein in a swimmer’s diet is vital for excellent performance. Protein coming from peanut butter, nuts, and high quality protein powder are good sources.

Good sources of carbohydrates for swimmers are vegetables, fruits, grains, and beans. These foods are less complex allowing the body to easily convert them into sugar. One side effect of exercise is the generation of free radicals which are molecules that can cause damage to muscle tissues. These sources of carbohydrates are rich in anti-oxidants which absorb free radicals thereby preventing damage to the muscle tissues.

Fat shouldn’t be taken for granted. It is a concentrated energy yielding 9 kcal/g compared to protein and carbohydrate which yields 4 kcal/g. It stores energy efficiently, using the least amount of water among the fuel nutrients aiding in the prevention

Ginger/ Mango Smoothie

of dehydration of a swimmer. Although fat has its advantages, be wary of the type of fat you consume. Monounsaturated or ingredients : Sample foods and drinks polyunsaturated fat variety as found in 1 boost large ripe mango (diced and that energy canola oil and nuts are good sources. chilled) Since swimmers are endurance athletes 1 ripe banana (cut into cubes) who are likely to be in a competition ½ cup vanilla yogurt for a minimum of 90 minutes, there are 1 cup orange juice chances that glycogen stores will be ½ teaspoon fresh grated ginger depleted and athletic performance (and 6 small ice cubes stamina) suffers—but not if one practices procedure: carbohydrate loading prior to a competition.

Blend the orange juice, yogurt, Carbohydrate loading or more and banana till well mixed. Next appropriately called add the ice cubes and mango glycogen loading is and ginger; continue blending a seven-day diet and till mango is mixed in. Enjoy exercise routine used for chilled if desired. the purpose of increasing glycogen stores in the muscles two to three times in the average. A diet supplying 350g of Cereal Bars carbohydrate/ day is given Rice Cakes the first four days, followed Milk and cereals by 550g/day during the Toast with peanut butter next three days prior to the competition. Two days Fruits and vegetables (Apples, Strawberries, Blueberries, before the competition, heavy physical Bananas, Oranges, Kiwi, activity is avoided to maximize glycogen Watermelon, Raspberries, Grapes, loading. It is not recommended for young Mango, Papaya, Apricots, Red peppers, Broccoli, Corn, Squash, athletes (children/ teenagers), diabetics, Carrots, Peas, Green beans, persons with muscle enzyme deficiencies, Tomatoes) renal disorders, and those prone to heart disease. Due to some adverse effects, the Glycemic index of common foods practice is only limited to two times a year.

Low GI GI Don’t dig your grave with your spoon and Oatmeal 70 fork by eating whatever you like and avoiding Popcorn 58 cautions indicated by experts. Again, Sweet potato 54 Non-fat milk 46 remember that no matter how hard you Pasta

40-70 swim or train; without the proper nutrition Beans/ lentils

40-46 your chances of performing better than the Apple/banana/plum

34-61 others are slim. So eat like an athlete to High GI GI perform like one!

“Don’t dig your grave with your spoon and fork by eating whatever you like and avoiding cautions indicated by experts.”

Kimberly Marie T. Papa, RND is an alumnus of the pontifical and royal University of Santo Tomas, with a degree in Bachelor of Science Nutrition and Dietetics. She is currently a registered nutritionistdietitian, member of the Philippine Association of Nutritionist (PAN) and Nutritionist Dietitian Association of the Philippines (NDAP) working at Gold’s Gym Glorietta and Xavier School as the-in house nutritionist attending to their members’ nutritional needs.

Healthy Snacks

French fries Potato White bread Ice cream

Table sugar

107 104 100 87 83

References: Rolfes, Sharon Rady, Kathryn Pinna, and Ellie Whitney.

Understanding Normal and Clinical Nutrition. 7th Edition.

United Sates : Thomson Wadsworth, 2006.

Lagua Rosalinda T., Virginia S. Claudio. Nutrition and Diet Therapy Dictionary. Philippine Edition. Metro Manila: Merriam and Webster Bookstore , Inc. 2004.

Nutritionist-Dietitian’s Association of the Philippines.

Diet Manual, 4th Edition. Philippines. October 1994.

Cook Magazine. May 2008. Vol 9, Number 2.

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Core Values

1

Doing plank exercises are a great way to strengthen and build endurance in both the abdominals and back.

Here are some of the basic plank exercises you can do:

Swim smoothly and prevent injuries with these core strengthening exercises.

M

ost dry land exercises work on the rotator cuff, shoulder and anterior muscles, which are rarely weak. Lower extremity strengthening using weights, plyometric drills and cross-training with running or biking can be quite beneficial in building explosive power for starts, turns, sprints, and breaststrokes. However, the majority of the force produced in swimming are done with the shoulders and trunk.

Most swimmers tend to rely on their shoulders too much, causing problems like poor posture, lack of flexibility, poor stroke mechanics, lack of upper back strength, and the more common swimmer’s shoulder (capsular laxity and rotator cuff tendinitis).

Therapists suggest that the best solution for this is by strengthening the hip, back, abdominal, and posterior shoulder muscle.

Basic Plank 1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and do 3-5 sets.

One-Leg Plank 1. Start with the basic plank position.

2. Lift one leg off the floor and hold for 20 to 60 seconds.

3. Do the same on the other leg and do 3-5 sets for each leg.

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2

Here are other exercises that can help strengthen your core muscles while improving your other stabilizer muscles:

Figure 9

Figure 10

Side Plank 1. Lie on your side.

2. Prop yourself up with your right arm and your left arm on your side.

3. Hold this for about 20 to 60 seconds, lower and do the same on the other side.

4. Do 3-5 sets on each side. optional : You can make it more challenging by raising your free arm pointing to the sky. (see figure 4)

Supine Plank 1. Lie on your back with your knees bent.

2. Rest your elbows on your side and your hands on your stomach.

3. Push off the floor with your elbows; lift your hips until your body is aligned from your shoulders to your heels.

4. Hold for 20-60 seconds, lower and do 3-5 sets. optional : Try raising one leg up to make it more challenging. (see figure 6)

Straight Leg Oblique Lie on your back and raise your legs straight into the air, arm spread out to your side.

1. Rotate your legs to one side, keeping them straight and then return to the middle.

2. Repeat to the other side.

3. Do 3 sets of 10 reps on each side. optional : Try squeezing in a stability

ball in between your legs. (see figure 8) Figure 8

Raised Leg Crunches 1. Lie on your back and raise your legs in the air at 90 degrees. (see figure 9) 2. Crunch up to the point where your shoulder blades are off the ground while lowering your legs until your eyes level with your knees. (see figure 10) 3. Return to the starting position, lowering yourself back down, and your legs straight up, as controlled as possible.

4. Do 3 sets of 15-30 reps. optional : Try squeezing in a stability ball in between your legs.

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Just Keep Swimming What is it that makes swimming good?

BY Keshia Fule

W

e dive into the pool to cool down from the summer heat. We love the calming effect of just floating or the fun it brings us when we frolic around like children. Swimming is one of those activities that know no age or size. Anyone can do swimming and the best part of is it benefits the body holistically.

What you want to reap out of swimming depends on what you want to accomplish— whether it concerns your health, personal accomplishment, or simply to have fun, swimming has a lot in store for you.

Full-Body Workout!

Have you ever watched a swimming competition and found yourself admiring a swimmer’s physique? Did you ever wonder how Michael Phelps got those lean arms, toned legs and chiseled abs? Swimming conditions the whole body because you’re using almost all of your major muscle groups—abdominal, biceps, triceps, hamstrings, etc—which varies from stroke to stroke, toning your upper and lower body at the same time.

Apart from physical fitness, swimming also makes one feel just as fit on the inside.

Swimming builds cardiovascular health by improving the body’s use of oxygen without overworking the heart, making blood flow more efficient. It also provides great

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exercise for your lungs, which increases lung capacity. Regular swimming also builds muscle strength and endurance, as well as improves posture and flexibility.

Low Impact- Less Injury Since there is no ground impact when you swim, you protect your joints from stress or strain. Swimming at an early age helps in the physical (and cognitive) development of a child. The older ones can do water aerobics since it’s not weight-bearing and help relax stiff muscles. Even pregnant women can benefit from swimming as it helps strengthen the shoulder and abdominal muscle, which are often strained when carrying a baby.

And if you’re looking to do a rigorous work out with a reduced chance of getting injured, then swimming is ideal for you.

Due to buoyancy, there is no stress placed on your bones, joints or connective tissues.

Recover Right Athletes, who are injured particularly in the lower extremities like the knee or ankle, are often advised to do swimming to keep their fitness level, even as part of their rehabilitation program. Swimming is a great way to relieve stress off of your body because the resistance of the water makes the muscles work hard without the tension experienced on land.

Life Skills!

Apart from the health benefits, many swimmers find indirect benefits from swimming as well— which can also come in handy in school or in the workplace!

Sportsmanship Being a good sport involves being a good winner, as well as being a good loser.

Self-Discipline Learning to control one’s self, desires, habits, and actions.

Time Management Juggling multiple tasks comes with being an athlete.

This helps you to prioritize and get organized to increase productivity and to make better use of time.

Increased Sense of Self-worth In time, your sense of selfworth would increase as you learn from your experiences, as well as in achieving your goals.

Goal-Setting The experience you get from competitions motivates you to aspire or achieve something greater for yourself.

15

Swimmers prepare

Hannah Dato

3rd Olango Challenge (April 24)

Champion Region—Calabarzon with senior outstanding region swimmers Erica Lukang and Fahad Alkhaldi

Palarong Pambansa Tarlac (April 11-17)

Tonio Aboitiz with PASA president Mark P. Joseph

Tonio Aboitiz

Third place: Calabarzon women’s relay team

Awarding

Kiefer Ticao and Nikita Decera

Second place: Western Visayas women’s relay team

Noel Caneda

Outstanding swimmers Erica Lukang, Fahad Alkhaldi, Rafael Sta. Maria and Catherine Bondad Bands play during the event

Race starts Winners

Christopher Witt

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Fierce energy

Photo opt at the finish line

SPEEDO Jumpstart Novice Swim Fiesta at The Philippine Columbian Association (May 22)

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2010 SEA Age

Former SEA Age swimmers Jana Sarmiento and Marvie Borja

PASA President Mark P. Joseph 24th SEA Age at Trace

Hannah Dato

Alfonso Bautista

Kiefer Ticao and Louise Sarmiento

Photos courtesy of Jijo de Guzman

SEA Age coach Jayvee Villagracia (center)

Rafael Sta. Maria

Ingrid Ilustre

Sofee Guanio

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Gabriel Castelo

15-17 year-olds 50m Butterfly

Banjo Borja

Gabriel Castelo

Dorothy Hong

Arianna Herranz

Gio Palencia

Johansen Aguilar Fahad Alkhaldi

Jessie Lacuna

Christopher Witt

Johansen Aguilar

Jose Gonzalez with Banjo Borja

Dorothy Hong

Record breaker Dorothy Hong

Roxanne Yu

Roxanne Yu

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SPEEDO 150 Lap Watch This watch features Hydro Pushers™ which can be pressed under water to a dynamic pressure of 3ATM. In addition, this watch offers a stopwatch with 150 lap memory, a countdown timer with 10 interval timers, 2 alarms, dual time, a back light and is water resistant to 100M.

SPEEDO Aquabeat MP3 Hear music where you could never before with this waterproof MP3 player which can be used safely in up to 10 feet of water and can be easily attached to your swimwear or goggles.

Swim Gears Arena Women’s Powerskin XP Full Body Short Leg/ Arena Men’s Powerskin XP Jammer

SPEEDO Aquashot Shoot anywhere, anytime with this waterproof digital camera, ergonomically designed for ease of use of up to three meters underwater, with the added feature of video functionality.

Thanks to Z-Raptor plus fabric features, Powerskin® XP delivers superior compression on the swimmer’s body while reducing surface drag, making it more hydro-dynamic than any comparable suit from competition.

Arena 3D Cap This full-rounded cap reduces drag, while providing comfort and stability during competition. Plus, it’s absolutely wrinkle-free.

Your traditional hard-frame goggles in a hydrodynamic design with interchangeable nose bridges for a personalized fit.

SPEEDO Biofuse Training Fin SPEEDO BioFuse Footwear This Katahama, performance footwear for the poolside is designed for the active and style conscious.

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SWIM PHILIPPINES

The Silicone Biofuse Training Fin is a great choice for the performance and sport swimmer looking for a short blade fins that provide power, speed, and strength.

photos courtesy of speedo and arena international

SPEEDO Sidewinder Goggles

21

line from fingertips up through wrist and elbow should be pointing at the bottom of the pool as much of the time as possible—as early a catch as can be achieved, with the maximum possible catch held until the hand passes below the waist.

Forearm and hand recovery: Relaxed, hanging from the elbow, swung forward rather than pushed forward, thumb leading.

Head: In-line with spine.

The Freestyle Improve your stroke with these basic freestyle swimming techniques

Arms: One arm tends to be leading at all times, while the other arm is pulling or recovering; more of a catchup with hands overlapping in the area from the shoulders forward—sometimes called the front end or front quadrant.

BreathiNG: Every two

FeeT: Faster feet = faster pull = faster swim if same kick pattern is maintained (twobeat, six-beat, etc.). Switching from a lower beat kick to a higher beat kick will also result in faster arms and a faster swim, but possibly at a higher

cost if not practiced often.

Splashing is encouraged to facilitate better follow-through on the kick.

Forearm and hand entry: Fingertip first, rotated towards thumb up, pinky first entry, then a gentle slide forward to a natural extension as the body rotates.

Forearm and hand pull: Propulsive surface,

axis of spine in same plane as shoulders. Attempt to initiate body rotation from the hips.

Legs: Kick is secondary to the pull, not overpowering it.

It should be natural, not forced.

A variety of kick rhythms are acceptable, from two-beat through six-beat, with crossover variations.

Shoulders and chest: Rotate around central axis of spine in same plane as hips.

High shoulder is on recovery arm side, low shoulder on pulling arm side.

Trunk: Must maintain the connection between the shoulders and the hips.

photos by pat mateo

or three pulls—every 1 to 1.5 cycles. Swimmers must be equally comfortable breathing to either side.

Eyes: Looking at bottom of pool when not breathing, looking sideways, one eye directly over or above the water when breathing.

Hips: Rotate around central

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SWIM PHILIPPINES

The Next Hurrah!

He made his mark by representing the Philippines in international competitions—including the Olympic Games. Now, veteran swimmer Ryan Papa is set to conquer foreign waters. by keshia fule

O

riginally from Malabon, Metro Manila, Raymond Anthony Papa started swimming at age two, taking lessons together with his siblings for safety reasons. He then turned out to be an excellent swimmer, winning numerous awards and medals, as well as earning the most outstanding titles in his age group throughout his formative years.

He earned his first gold in the Southeast Asian Games at age 15, and several more in the succeeding years; Philippine and SEA Games records; and stints in the 1992 and 1996 Olympic Games. His last appearance was in the 1998 Asian Games where he took home two bronzes, before retiring from professional swimming.

Over a decade later, 33-year-old Papa is back from making headlines. Presently residing in Michigan and trains with the Ann Arbor Masters Swim Team, he recently won in the 2010 US Masters Swimming Nationals in Atlanta, Georgia, held last May 20-23. Dominating the 200-yard backstroke event —awarding him two silvers and a bronze, Ryan established two Michigan State Records in the process. Before this accomplishment he bagged seven gold

medals last April 16-18 during the 2010 Michigan Masters State Meet.

Just when he thought he was done with swimming after 19 years, Papa fell right back into his old routine, but this time, training for only an hour and a half, thrice a week, compared to the 10 times a week with weights and dry land training in the earlier days. When asked why he resurrected his swimming career, “When I stepped on a scale I was almost 170 lbs! I was about 155 lbs, when I was competing. That’s when I realized I really need to start exercising again,” he muses. Apart from reviving his swimming career, the former Olympian is also juggling between work and family being a doting father of two kids.

Success, obviously, didn’t get into his head as he credits his coaches and teammates, and most especially, his parents for all his accomplishments. Every swimmer’s measure of success is getting to represent the country in international competitions, but for Ryan, improving his personal best times was enough. When asked for the secrets to his success? Papa advised, “Make sure you enjoy what you do. Do not swim because you’re doing it for someone else. Just have fun!”

FAST FACTS: • Ryan Papa ranked 16th in the world in the 200m Backstroke event back in 1997 and considers this as his greatest achievement.

• In his first Olympics, Ryan was disqualified in the 200m backstroke event after the judge/starter accused him of delaying the start when he didn’t hear the whistle after he dove in to take his mark. According to Ryan, the judge never refereed again after that incident.

• Ryan made big waves in California back in 1989 as a 12-year-old swimmer, when he established three Southern California records, as well as erasing the current ASEAN record held by an Indonesian youngster in the process.

• He still holds to this day the Philippine record in the 100m and 200m backstroke and the SEA Games record in the 200m backstroke.

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STASA Aquathlon at UPLB Bakers Hall, Los Ba単os (May 08)

Jia De Guzman, Betty Margulies, Danee Torres Banjo Borja-swim leg

last minute equipment check

Johua Francisco

Marvie Borja and Jackie Junio

Alaska Ironkids Aquathlon at Manila Polo Club (May 23)

Overtaking

photos courtesy of marvie borja

Danee Torres

24

Dive

Some participants

SWIM PHILIPPINES

photos courtesy of betty margulies and alaska ironkids website

Banjo Borja-run leg

Transition Area

Andrew Chinalpan

Nonoy Basa

JC Pineda

Anthony Welsh

photos courtesy of gene reyes

Camaya Coast Aquathlon and Trail Run (May 29)

TJ Isla

Retzel Orquiza

Niel Dagondon Rayzon Galdonez Meyo Rodriguez

Mendoza Family

Nikko Huelgas

Niel Dagondon

Anina, Ian and Ina Flores

Jeremy Go, J Cu Unjeng and Rocio Pantaleon

photos courtesy of darwin fores , lyllian banzon

& anina mendoza

Subic Bay International triathlon (May 01-02) Zach Maranon

Anina Mendoza and Lylian Banzon Ph Monica Torres and HKG Cheung

Japan

Joyce Ong Ramos

Joni Lopez

Ani De Leon

Mikey Mendoza

Monica Torres

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Kim Mangrobang PROFILE: Training Schedule: • Run or bike in the morning • Swim in the evening Idol: Nicola Spirig Current Career Highlights: • 1:08:33 time at the 2009 Dextro Energy Triathlon ITU World Cup Champinoship (Gold Coast, Australia) • 1st place, 2009 International Duathlon – Mekong, Thailand • 2nd place, 2009 International Triathlon – Mekong, Thailand • Being able to join a training camp at Gold Coast, Australia • Joining the 2009 Dextro Energy Triathlon ITU World Cup Championship

Girl Power

Future Plans: • Improve her time in swimmiing • Participate in the Asian Games and future ITU Competitions • Be an Olympian in 2016

This young and feisty Filipina takes the plunge in a man’s world

by Cielo Anne Calzado

I

n a world dominated by men who want to break records and accomplish a grueling race called triathlon, a strong-willed girl is in the spotlight, set to make a name for herself.

Kim Mangrobang is your typical athlete—finding herself at midpoint between school and sport.

Content with her exceptional swimming skills, Kim was faced with the opportunity of taking it to the next level via triathlon when she was encouraged by Coach Abet Alon-Alon and her parents. In 2003, she joined the Mako Shark Laguna Swimming Team at Laguna and for six years since she was 12, Kim is enjoying the benefits of swimming, biking, and running as well as the pleasure of promoting the newest sport craze in the country.

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Currently a member of the Triathlon Association of the Philippines (TRAP), Kim is definitely with the right company of athletes as well backed up by the directions of only the best coaches in Rob Pickard, Abet Alon, and Ryan Arabejo.

Focus, discipline, and training hard are on top of Kim’s list when it comes to getting her head in the game and if given a chance, these are the same tips she would like to share to those who want to try tri.

This girl’s passion for triathlon is unquestionable being able to keep up with school participating in the 2010 Asian Games—a mean feat her parents will definitely be proud of.

2XU Race Compression Socks These sport-styled socks are ideal for competition and training wear to stabilize muscles for less fatigue and tissue damage. Perfect for endurance events.

Speedo Rift Aqua Mask Speedo Biofuse™ technology ensures comfort and a secure fit. Excellent wide angle vision with Anti-Fog impregnated lenses, UV protected, split silicone head strap and soft seal.

Speedo Fastskin 2 Tri Suit An evolution of Speedo’s revolutionary Fastskin® suit.

Engineered to follow the direction of the water flow to help reduce drag.

Sportline Hydracoach Water Bottle The world’s first interactive water bottle. The world’s best hydration motivator. Stay properly hydrated with the help of this revolutionary patented technology and accelerate your overall wellness.

Tri Gears

@ sriphils.com

Using an exclusive 50D/CK fabric, this calf guards protect against leg fatigue and muscle soreness.

This is an essential training tool for people who need extra support through their calf region when working out.

Brooks Infiniti 2 The forefoot features bounce-enhancing e-2 sandwiched between two layers of soft, ecofriendlier BioMoGo (the world’s first-ever biodegradable midsole) cushioning for an energy-returning toe-off.

2XU Men’s Project X Tri Suit/2XU Women’s Project X Tri Suit

all products c /o sri phils .

2XU Comp Calf Guards

This world’s first siliconefree water-resistant function fabric with lifting/channelling panels also boasts circular knit structure for mild compression, the latest generation Xtralife Lycra for durability and Italianmade fusion bonded foam chamois for unparalleled quick-drying comfort.

2XU Run Cap This lightweight, woven nylon with mesh air vents and elastic sweat bands is perfect for head protection when training and competing under the sun’s relentless glare.

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Subic STK & Team Relay Triathlon

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SPEEDO NAGT Series 3rd Leg

20-25

Diving World Cup, Guangzhou

22-25

National Long Course Swimming Championships

3-5

34th SEA Age Group, Manila

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BLSS Learn to Swim Graduation

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Off-Road Duathlon (5k-30k-5k)

12-13

Chris Sports Epic Relay, Subic (250km)

Animo Sprint Triathlon

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Takbo.ph Anniversary Fun Run

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G-League Long Course D

Matabungkay Triathlon

Swim Safe Family Fun Day #4

19-20

Ironkids Aquathlon, Alabang Country Club

PASA Open Water Swim Meet, Caliraya

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Sprint Duathlon 2nd Leg, MOA

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13th FINA Masters World Championship, Sweden

SWIM PHILIPPINES

Photos by Pet S. Salvador. Special Thanks to Sarita Zafra

JULY

JUNE

CALENDAR OF EVENTS

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Whiz Kid Get to know this talented youngster who knows no limitations when it comes to learning, improving and facing challenges.

name : age :

Rafael Sta. Maria

13

years in swimming : team :

Eight years

Ral Rosario’s Swimming Club

coaches :

Coach Ral Rosario and Coach Tony Ong

idols :

Michael Phelps and Manny Pacquiao

motivations :

Family and Friends

greatest achievement :

Being part of

the Philippine Team / favorite ASEAN Age Group Event

most memorable event competition : strengths :

n Ability to balance his time between going to school and swimming at the same time having fun attending to both n Discipline: sleeping early and watching what he eats n Prayer: a must before every competition n Strictly follows the advice and teachings of his coaches goals :

n To join the Olympics and have a successful job n Continuously break records in international competitions

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Dream Team Makati Skipjacks: More Than Just a Swim Team, It’s a Family

bY Tracy Anne Vill adelrey

W

hen you visit the site of the Makati Skipjacks, the words “Welcome to the Skipjacks Family” will greet you.

And that is precisely what they are: a family. More than just a swimming team, the Makati Skipjacks treat their club like one big family. They even have their own hymn to remind them of this.

The Makati Skipjacks was formed by Mrs. Choy Arabejo in the year 2002. They meet everyday, except Sundays at the Makati Aqua Sports Arena (MASA) under the watchful eyes of Head Coach Raffy Arabejo and assistant coaches Marinella Arabejo, July Cagungun, Alfons Mendoza and Jinky Astete. Every summer Coach Raffy implements the SMART program for swimming. Potential swimmers developed over the course of the program are welcomed to the team as swim scholars.

As of now, the youngest Skipjacks are aged five, and are being prepared for a higher level of training. Swimmers who wants to be on the team are judged by the membership committee through a screening procedure. Of course, there are also certain requirements that they need to pass in order to be accepted.

Being a sports team, all the swimmers undergo rigid training to become more disciplined members of the sport. But the club believes that the sport should also be fun. Plus, values are being cultivated in their club. Patience, loyalty, honesty, understanding, and love are practiced.

“These play a very important role in our daily lives,” Mrs. Arabejo says.

Swimmers and members also have to be well-motivated. For this, their trainers prepare incentives, and special awards and citations every year. Swimming scholarships are given to those who deserve them.

Outside the rigorous training, the Skipjacks and their mentors enjoy a lot of things together. There are team building events for the swimmers and their parents.

They also go to church service together and support their co-members who have swimming competitions, like in the last SEA AGEgroup in Laguna. And just like any family, they also celebrate monthly birthdays and other special occasions together.

Speaking of swimming competitions, one of the things that the club is proud of is that they manage to land on the top 3 best teams, if not the champion club. This is one of the reasons why all competitions

are memorable. The club always look forward to these competitions because they mean more bonding time for them.

One of the team’s goal is to develop their swimmers into becoming like their own Olympian, Ryan Arabejo. For them, Ryan is a constant source of inspiration in making their dreams come true. “I do believe it’s an attainable goal,” Mrs. Arabejo shares.

Indeed, the Makati Skipjacks are more than just a sports team. They encourage everyone to be open to one another. They look at Coach Raffy not only as coach of the team, but also as a teacher, a brother, a father and a friend. Parents are encouraged to watch their kids train and to bond with the other parents as well. Everybody is just a call or a text away, so communication is always open. “Through this, we will be able to help in anyway we can,” says Mrs. Arabejo. The club believes that the quality that sets them apart from other teams is their being a family.

Forming a team is not easy. But for Mrs. Arabejo, it can be achieved by being “a big, happy family.” Treating each other with all the love, respect, and understanding is the secret of the club. “Unity and loyalty of each member bind is all,” she finishes.

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