Swim Philippines AugSep 2012

AUGUST-SEPTEMBER 2012

Guide To Being An Effective

Take a Breather!

College StudentAthlete

Incorporating Rest And Recovery Into Your Routine

Olympic Games News

Butterfly Drills

Highlights On The Concluded London Olympic Games

Ways You Can Level Up Your Butterfly

Extreme Swimmer

Get To Know Jan Jeric Santos

Plus: Be Seen: London Olympics, Speedo National Swim Champs

ON HIGHER GROUND Axel Ngui On His Quest To Collegiate Level

CONTENTS 05 Balancing Act

How to manage being a student and an athlete in college

06 Level up

Axel Ngui on being a studentathlete

08 Passion Driven

Get to know IMX winner, Jan Jeric Santos

09 Drill Seeker: Butterfly Drills

Take your butterfly up a notch

10 Recover Right

06 Editor's Not e It’s time for another collegiate season—UAAP and NCAA Swimming Championships! In this issue, Palarong Pambansa champion and AdMU freshman Axel Ngui shares his transition from being a high school varsity to a college studentathlete. As a former student-athlete myself, I can personally attest that it isn’t as easy as it seems.

A college setting poses a lot more challenges and responsibilities. With the proper mind-set and preparations, there’s no reason to go by college as smoothly as possible. In “Balancing Act”, we hope to give ideas and tips for studentathletes on how to manage time and multitask.

We also discuss the importance of getting enough rest to maximize performance—a mustread for busy college student-athletes.

On the other end of the spectrum, it has been an honor to be the Editor-in-Chief

Why rest and recovery is essential

Burn Out vs Stress

12

of the last 15 issues of SWIM Philippines magazine for the past two years since our debut. Like some journeys in life, mine has to end here; not to say that SWIM shall too.

SWIM will continue to share, inform, and update you with the latest happenings and entertain you with human interest stories, which are all inclined to help, motivate, and inspire swimmers and every person who wants to start living a healthy and active lifestyle. I hope that you would continue to believe in SWIM as I have—EIC or not. I’d like to take this moment to thank my mentors and staff, my family, all the readers who have continued to support our vision and cause; and of course God without whom all of these wouldn’t have been possible.

Keep on Swimming (Biking and Running)!

Differentiating the symptoms

Be Seen:

2012 London Olympics, Speedo National Swim Champs

Editor in Chief Keshia B. Fule Design & Layout Mikke Gallardo Contributors Maan D’Asis Pamaran Marketing Monique Morales Photographer Kai Huang Hair and Make-Up Ruel Papa Acknowledgments:

SRI Phils./TYR • Miles Zipagan • TRAP • PSI Publisher:

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

IN THE POOL

Local and international swimming and triathlon highlights swam the last 50 meters faster than the men’s winner, Ryan Lochte, of the same event. She was later cleared of the allegations and had also set a new Olympic record in the 200m individual medley. >> A total of nine world records were established at the end of the swimming event. >> Oussama Mellouli of Tunisia and Eva Risztov of Hungary won the 10km Marathon swim event. >> It was a photo finish in the women’s triathlon after Swiss Nicola Spirig and Swede Lisa Norden crossed the tape at the same time making it the closest finish in the Olympic triathlon history. Erin Densham of Australia took home the bronze. >> Alistair Brownlee dominated the men’s triathlon after running 10k, which is only one minute and 37 seconds slower than the time of his countryman Mo Farah who ran the 10,000

>> Michael Phelps bowed out of the sport after the Games with 22 medals in total, out of which 18 are gold. He won 6 gold and 2 bronze medals in Athens, 8 gold medals in Beijing, and 4 gold and 2 silver medals in London. >> 20-year-old Sun Yang of China breaks his own 1500m freestyle record, lowering his time by 3 seconds by clocking 14:31.02 minutes. >> 17-year-old American Missy Franklin won a total of 5 medals, 4 of them gold. >> Katie Ledecky, 15, won the 800m freestyle with the second fastest swim in history by clocking 8:14.63 minutes. >> Ye Shiwen of China established a new world record in the 400m individual medley which raised suspicions of doping after she

meters in the Olympic Track and Field. Spain’s Javier Gomez took the silver and Alistair’s younger brother, Jonny Brownlee, took the bronze after serving a 15-second penalty incurred when he jumped onto his bike too early.

Public Pool Venue

Swimming: Nation Ranking & Medal Summary Gold

Silver

Bronze

United States of America

16

9

6

2

China

5

2

3

3

France

4

2

1

4

Netherlands

2

1

1

5

South Africa

2

1

0

04 SWIM PHILIPPINES

OCTOBER SEPTEMBER

Country

CALENDAR OF EVENTS

Rank 1

9

Unilab Active Health Duathlon (South Clark Exit, SCTEX)

Adrenaline Off-Road Duathlon (La Mesa Forest Reserve)

23

Yvonnes All-Female Triathlon and Aquathlon

7

Give it a Tri: Rudy Project Triathlon (Republic Wakepark, Nuvali)

27

White Rock Triathlon (Subic, Zambales)

Directory (Metro Manila) Marikina Sports Arena Sumulong Highway corner Shoe Ave., Marikina City (632) 682-9573/943-2140 Tuesday-Sunday (8-11AM, 1-4:30PM, 5:30-9:30PM) Pool Detail: 50mx25m, 9 lanes, 4-5ft depth, roofed Pasay City Sports Center Derham St. corner F.B. Harrsion, Pasay City (632) 831-4792 Monday-Friday (8-11:30AM, 104:30PM) Pool Detail: 25m, roofed Philsports Swimming Pool Complex (Ultra Pool) Meralco Ave., Pasig City Tuesday-Sunday (8-11:30AM, 1-4:30PM) Pool Detail: 50m, 9 lanes, outdoor Amoranto Sports Complex Dawn A. Roces Ave., Quezon City (632) 568-2137 Tuesday-Sunday (9-12:00AM, 1-4:00 PM) Pool Detail: 50m, 8 lanes, outdoor Rizal Memorial Sports Complex Pablo Ocampo Sr. St., Malate, Manila (632) 525-2171 Tuesday-Sunday (8-11:30AM, 1-4:30PM) Pool Detail: 50mx20m, 4ft-8ft depth, outdoor Makati Aqua Sports Arena J.P. Rizal Ext., West Rembo, Makati City (632) 728-0381 to 83 Tuesday-Sunday (8AM-10PM) Pool Detail: 50m, 8 lanes, outdoor

RYA N LOCHTE PHOTO BY STACCIOLI

London Olympic Games Highlights:

HEALTH, NUTRITION & WELLNESS

Balancing Act Student-athletes, particularly those in college, often find it difficult to manage the different aspects of their lives—academic, athletic, and social—because of the roles that they need to fulfill in each and coupled with time constraints in accomplishing these roles and upholding all the responsibilities that comes with being one.

BY KESHIA B. FULE

S

tudent-athletes have an extreme amount of time commitments and come with many disadvantages. Aside from being time consuming, there is also the risk of missing classes due to athletic commitments like competitions and meets. This requires them to work harder than regular students since keeping their grades up is just as important as maintaining their athletic performance. Most student-athletes in college also have little or no time for other activities outside their sport.

This is why time management is something that student-athletes should learn and master; not to mention, the key ingredient to let you manage, ride out, and enjoy what the collegiate experience brings. Here are some things you can do to help you manage your time wisely:

Make sure to know what your priorities are at the very beginning.

Whether it’s academics and sports or any other activities you plan on doing. Make sure that the things that you get yourself are something you want and are aware of its entailments.

Get Organized

The usual problem for a studentathlete is making sure to have enough time for everything. Some would even go beyond by taking on extra-curricular activities or join

school groups which put a premium on your time. So organizing all your activities early on is a good start to help you learn to manage your time.

Invest in a planner where you can keep all your notes and jot down important information in.

Plan In Advance

College may not be as timeconstrained as high school. But if taken lightly, due dates are guaranteed to creep up on you if you neglect to outline. Try and create a timetable or schedule of all your activities, or write all your activities (including your time for social life,

Time—Managed! Words from real student-athletes Basically, it’s just a matter of commitment and desire to do both— maintaining grades and performing well in sports. Based on your academic schedule, you can include your training schedule and develop a daily habit from there. Don’t make it a practice that you allow to cut training for school requirements. Treat training days just like any regular class wherein you have to attend and where there is limited number of cuts. It’s a matter of getting used to a routine, and later on balancing will be much easier.

-- Ian Banzon, BS Health Science graduate and a swimming, track and field, and golf varsity at the Ateneo de Manila University Prioritize. One of the things I learned from my swim coach in college was how to prioritize the 3 ‘S’ of a student-athlete—studies, sports, and social life. You have to pick 2 out of 3 in which you can really put your heart into and excel on, the 3rd being the secondary priority. Coming from the word student and athlete itself, I made sure that I excel in both academics and in swimming. As a Biology Major, I really needed to exert extra effort in studying which made me go through sleepless nights and stressful days. But even though I was jam-packed with school work, when it’s time for training, I don’t think of anything else but swimming. After a day of hard work, I make sure to reward myself with something, which is usually the time I put in for social life.

Tessa Alcantara, BS Biology graduate and a varsity swimmer at the De La Salle University

breaks, etc.) down on your planner and try to place it somewhere you can see anytime to remind you of what you have to do and where you have to be at certain times on certain dates. If you can visually see what is coming each week throughout each month during a semester, you will be more likely to manage your time in an effective manner!

Take Advantage

Being an athlete involves missing classes for competitions. Although your coach will probably want you to keep your head in the game during the meet, make use of the time you

Tips for future College student-athletes!

Prioritize

have (in between events, travel time, etc) by catching up on your readings, completing a project or homework or studying for an exam.

This way, you gain some ground in the classes you’ve missed.

Call for Help

Reality is, there will come a time where you will eventually fall behind, especially with school work.

When you feel like you are falling behind, ask for help immediately.

Schools usually provide tutors or study group for athletes. The sooner you ask for help, the sooner you’ll catch up.

Know your school Read, research, ask questions and learn about your prospective schools more. Know about the courses offered, the sports program, the demands and expectations and see what will suit you best to last you through your college stay. Each school’s offer varies so it’s beneficial that you have an idea where and what you’re getting yourself into.

Prioritize and know your capacity We have the

tendency to bite off more than we can chew. College and the responsibilities that come with being a student and an athlete at the same time is no joke.

Assess what you want to do and come up with a plan on how you intend to accomplish all the inevitable tasks that lay ahead of you. If there comes a time that one is compromised, either your academics or your sport, then learn to make sacrifices and focus on what you think is more important. Take on the tasks that you can certainly handle.

Work hard (to play hard!) Fact is, being a student-athlete is

actually being a student first! Athletes value the importance of physical preparation in order to perform well in competitions. The same principle applies to academic work. Study and come in class prepared and ready for anything. The more you read and study for your subjects and complete your home works on time, the more likely you are to do well and go through the academic aspect of college life smoothly.

05

g n eam r immi t w S Ups e

gu a e f e i l l t giate u o b a colle s k l ta o the i u g N up t l e x A oving r a t s er m m i Sw aft

n

At the young age of 18, his name already rings a bell within the tough athletic circuit.

People in the know are already speculating about his possible entry into the Olympics roster the next time it rolls around.

Axel Toni Steven Ngui made a big splash at the week-long Palarong Pambansa last May, held at the Narciso Ramos Sports and Civic Center in Pangasinan. He hauled home 7 gold medals from that event. But that wasn’t the first time he joined swim meets. Axel has been competing for several years now, even representing the country in international meets. This season, though, he faces a new challenge: being a college student.

Far from being a fish out of water, Axel seems to be assimilating properly into his new academic status, and is getting along with his new team, as well. The Xavier High School alumnus chose Ateneo de Manila University as his new school, where he is taking up BS Life Science. He has joined the Ateneo UAAP swim team—the Ateneo Blue Tankers­—while practicing for heats at his old alma mater’s facilities under Coach Jonathan Villagracia.

At the photographer’s studio, the six-foot tall swimmer dwarfed the chairs as he carboloaded on pizza and pasta while answering questions fielded his way. First came his choice of a course: While other athletes choose to take it easy with the academics, Axel decided to go head-on with his studies.

“I chose BS Life Science because it’s only 4 years [long]. And I wanted a more specific course that I will be able to use for Med

06 SWIM PHILIPPINES

school. I want to become a doctor in the future,” he declares. Of course, the school’s swim team was also a factor in why he decided to enroll at ADMU. The freshman says he has meshed well with the rest of the group. “It also helps that there are former schoolmates in there, too.”

No pressure, just training

After his performance at the Palarong Pambansa, it is natural for fellow Ateneans to expect a good showing at the UAAP. Axel faces the challenge squarely. “I feel no pressure, although I know are expecting a lot,” he says. “I just came from a monthlong vacation in Europe so I am not in top form yet. But I am doing my best to regain the condition that I was in at the Palaro, because I trained really hard for that.”

In order to perform at peak conditions, Axel pays attention to his diet under the supervision of his nutritionist Harvie de Baron. “I’m supposed to eat home-cooked meals, every 2 to 3 hours and in a quantity that will satisfy my calorie needs.” That is why, even as a college student, Axel says he brings baon. He indulges in fruit shakes at the cafeteria, though, but takes them without any sweeteners.

Whatever Axel eats, Axel burns, what with the grueling schedule that he has practically every day. His training schedule is a swim Monday, Wednesday, and Friday mornings from 6:00 to 8:00 a.m., and again every afternoon from 4:30 to 7:30 p.m. Saturday means drills at 8:00 a.m., then strengthening training at 11:00 a.m.

It takes discipline to balance this schedule with his classes, and Axel takes his schooling quite seriously because there are no easy breaks given to athletes at the Ateneo. “Even if we are part of the varsity team, we still have

Grooming by Ruel Papa

P amara r sis do D’A n Labra M aa to o y T B By to o Ph

to maintain good grades,” Axel says. “I make it a point to listen and study in class, so when I leave school I don’t have to really study at home. I can just rest and prepare my things for the next day.” On days-off, he tries to fill in some time on the hardcourt by playing basketball. “I also do land exercises at home to keep me fit kung walang training because of the weather.”

“Times” of his life

These preparations are geared towards the upcoming UAAP games, slated for the second week of September. As a team, the Blue Tankers are not only focused on training, but also on strategy. “We’re figuring out the events for each swimmer, so that we can maximize our points,” says Axel. “I think we have a chance of being champions this year.”

When in the water, there is only one thing on Axel’s mind: “Best time! That is all I think about. I need to focus.” This mindset has certainly helped him reap rewards, such as that monumental showing at the Palaro. When asked to comment about swim fans who say that he is the next big thing and are hinging hopes on him for international gold, he shrugs and says, “I certainly do not feel that I am the next big thing in Philippine sports because there are other more gifted athletes than me in the Philippines who do not get enough support. I am just lucky enough to have those resources to take me to where I am today. I do feel kind of proud of myself because I endured hard training and practiced discipline to get to where I am now.” Watching the recent London Olympics gives him a chance to dream. “I want to be part of the Olympics someday. I think there will be a good chance for Filipino athletes if the training programs here in the Philippines improve.”

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07

IN DEPTH

year’s SEA Age Swimming Champs takes the cake because in that race I was able to clock my best time— which was also my personal goal that I set out to do a year before SEA age.

Who are the people you look up to?

Js: Kobe Bryant. He has this competitive fire in him and has a good way of handling criticism. He uses it to fuel himself to prove doubters wrong. Also, I look up to my coach, Jenny Guerrero. At age 15, she joined the Olympics in Sydney, an amazing achievement considering her age. The thing I admire most about coach is her humility and simplicity.

Featured Swimmer

Passion Driven

What do you look forward to next? What competitions are you currently preparing for?

Js: I look forward to improve on my swims, break a Palarong Pambansa record and to hopefully become one of the country’s best. I’m hoping to join the SEA games next year.

Get to know the recent G-League LC Swim Champ IMX (I am Extreme) winner in the 16-year-old age cat.—hardworking and passionate young swimmer, Jan Jeric Santos!

How did you get into swimming?

Jeric Santos: I started swimming when I was eight years old. I got into it after someone suggested that I take swimming lessons for water survival purposes after a near drowning incident in the past.

What is your typical day/routine like?

Js: Once every day. After school, I go straight to the pool.

Featured Team:

What are your future goals in swimming?

Js: Like every athlete’s dream,

I want to join the Olympics someday and be in that grandest stage of all.

What do you consider as your greatest achievement so far? Why? Js: Being able to participate in the SEA Age Group Swimming Championship for the past 3 years is the greatest achievement I’ve considered so far. The fact that I get to represent my country is such a great honor.

What is your most memorable race?

Js: The 4x100 medley relay at this

Athlete’s Profile

Jan Jeric Santos, 16 Nickname: Jeric DOB: August 17, 1996 POB: Manila School/Yr: Grace Christian College 4th year high school Team: Ace Seawolves Swim Team Coach: Jenny Guerrero Favorite events & best times: 50 backstoke—29.34 seconds 100 backstroke—1:02.46 minutes 50 freestyle—26.06 seconds 100 freestyle—56.66 seconds

Featured Coach:

Jenny Rose Guerrero, 27 Team: Ace Seawolves Swim Club Years of coaching: 2 What made you decide to be a coach?

JG: I missed the sport a lot and wanted to share my experience to the younger generation How do you motivate your swimmers/team?

JG: I discipline them and give positive reinforcements every time they achieve something even if it is just a small one.

What do you think makes you a good/effective coach?

JG: I make sure I get to know my swimmers very well. I have to know their strengths and weaknesses, their moods, and how they cope with the swim program.

What’s your favorite part of being a coach?

JG: I am able to help the swimmers achieve their goals and dreams.

What is your coaching philosophy?

JG: Everything should be balanced: Nutrition – Rest – Training In your opinion, what makes a good swimmer?

JG: A good swimmer (or a good athlete) should be hardworking, open-minded, and smart.

Ace Seawolves Swim Club Head Coach: Jenny Rose Guerrero Assistant Coaches: Mhel Mangulabnan, Stephen Ochia, Ferdie Rubio Number of swimmers/members: 60 Where is the team based/trains?

Ace Water Spa in Banawe, Quezon City Year established: 2006 Greatest Team Achievement/s: 2nd Runner Up in the 3rd Leg of the GLeague Long Course in 2010

08 SWIM PHILIPPINES

Team’s Philosophy:

“Success accepts no excuses”

HIGH PERFORMANCE SWIMMING World’s BUTTERFLY Greats

Butterfly Drills

Take your BUTTERFLY to the next level with the following drill workouts.

One Arm Pull

From a streamlined position, pull with your right arm while making sure to keep your left arm straight in front of you. Perform a dolphin kick as you would when you swim regular butterfly.

Do the same on the other side. You can do 25 meters on each side or do three pulls on each side before making three full strokes.

Purpose: Helps develop timing of the dolphin kick and conditions the body to feel every stroke.

Dolphin Kick with Arms on Side

COMMON MISTAKES

Keep your arms on the side the entire length and do dolphin kicks as you

would with a kickboard, but with your face in the water. Breathe after four to five kicks. The idea is to feel the motion without using any arm pulls.

Purpose: Works on your full body motion of the stroke.

Underwater Kicks

Simply do dolphin kicks underwater in a streamlined position. Kick motion should start from the hands and work all the way down to your feet. Stay for as long as you can hold your breath and come up for air by doing either a full breaststroke or butterfly pull, and resume underwater kicks.

Purpose: Improves overall movement in the water

Arm stroke mistakes: >> Dropping elbows on entry >> Pulling out too forcefully on out sweep >> Recovering arms too high or through the water >> Lifting up rather than pushing back >> Extending arms too soon before finish and follow through Full stroke mistakes: Timing: >> Kicking too early during recovery >> Gliding too long after entry >> Kicking once per stroke cycle Body Position: >> Hip position and undulation of the body >> Coming up too high for breath >> Breathing too early or too late

MEN

WOMEN

Michael Phelps (USA) The most decorated Olympian of all time after racking in a total of 22 medals in the London Olympics, is also the current world and Olympic record holder in the 100m butterfly (WR: 49.82 seconds) and 200m butterfly ( WR: 1:51.51) events. Phelps also holds the World record in the 400m IM (4:03.84 minutes).

Dana Vollmer (USA) She recently broke the 100m butterfly world record in the London Olympics, clocking 55.98 seconds. Although relay times are not officially considered, she had clocked 55.48 seconds during the 4x100m IM relay where USA claimed gold and had also set a new record in the Games.

Ian Crocker (USA) The previous 100m butterfly world champ and record holder was the first man to ever swim under 51 seconds in the event, clocking in at 50.98 seconds at the 2003 FINA World Aquatics Championships.

Therese Alshammar (SWE) The freestyle and butterfly sprint specialist and world champ, currently holds the world record in the 50m butterfly (25.07 seconds). She is the oldest woman to win an individual gold medal at the long course World Champs in 2011 when she won in the 50m freestyle at age 33.

Chad Le Clos (RSA) Although the 20-year-old didn’t break any records, he beat out the current world champ, Michael Phelps in the 200m butterfly event at the recently concluded London Olympics by a mere .05 seconds, clocking 1:52.96 minutes.

Zige Liu (CHN) She won the gold in the 200m butterfly event in the Beijing Olympics, smashing the world record in the process with time 2:04.18, and won China’s only gold medal in swimming at the Games. She again broke her record at the Chinese National Games, clocking in 2:01.81 minutes.

Filipino’s Bests • Jasmine Alkhaldi The former youth Olympian, now full pledged Olympian holds the current Philippine records in the 50m (28.47 seconds) and 100m (1:02.16 minutes) butterfly events. She is currently attending school and trains at the University of Hawaii.

• James Walsh The former Olympian and SEA Games multi-medalist was the first Filipino and Southeast Asian to break the 2-minute barrier in the 200m butterfly event when he clocked 1:59.39 minutes (current national record)during the heats in the Beijing Olympics.

Source: http:// www. aaaa-sa .org

09

HEALTH, NUTRITION

& WELLNESS HEALTH • NUTRITION • wellness by focusing on reducing residual training fatigue and stress.

So how can you prevent overtraining syndrome or treat one if you’re already experiencing symptoms? Here are some helpful recovery strategies you can try:

Physical Strategies:

Nutrition, like monitoring your fluid and fuel intake can address immediate physical problems encountered during training like dehydration which can drastically affect your performance or lead to more serious injuries.

Recover Right!

Why rest and recovery should be part of your training schedule and how it will ensure longevity in the sport you love. by keshia b. fule

A

n athlete’s career is often put to an unexpected, indefinite halt either due to physical (injuries) or psychological (burn out) reasons. Both conditions are usually caused by overtraining which occurs when athletes train beyond their body’s ability to recover. Understandably, athletes tend to have a hard, rigorous training schedule with the multiple competitions they have to prepare for time and again, and so the need to perform and improve more. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Common warning signs and symptoms to tell if you’re over-trained:

Physical signs: >> Prolonged muscle, joint pains and general aches >> Lack of energy to perform other duties >> Decreased immunity >> Sudden drop in performance >> Low or no progression, improvement Psychological signs: >> Moodiness, irritability >> Depression >> Loss of enthusiasm for the sport >> Compulsive need to exercise more Rest and recovery are critical to sports performance for a variety

10 SWIM PHILIPPINES

of reasons. It is important to consider every training session as an opportunity to improve and perform better. Unfortunately, many ignore or forget the performance benefits gained through including recovery strategies within their daily training programs. Indeed, there is a tendency for many athletes to limit the use of recovery techniques to times when they are ill or injured.

Yet recovery strategies have far more benefits for athletes than merely as tools to assist with rehabilitation or recuperation.

Athletes should aim to start training session or competitions in as fresh state as possible so that they can maximize the training benefits and experiences of the session or event. Recovery strategies are aimed at helping athletes to do this

Reduce or Stop exercise.

If you feel like you’re not at your best before a workout, then don’t hesitate to give yourself a day or two for a breather and to recover. Chances are, you’re still feeling the fatigue from your last workout so it’s best to sit it out than risk yourself to injuries. >> Passive Rest: A good night’s sleep of seven to nine hours provides invaluable adaptation time to adjust to the stressors brought about by training and other activities within the day. >> Active Rest: Modest intensity of cross-training like slow jogging, swimming, easy biking and other workouts can help with the athlete’s physiological, psychological and emotional recovery.

AND Sports Massage

Psychological Strategies

Debriefing helps the athlete (and coach) to assess performance objectively and provide emotional and psychological recovery by focusing on the process rather than outcome.

Developing mental toughness or emotional control like self-motivation and recognizing both physical and emotional conditions encountered will enable you to take control of your mood state in training or competition situations.

Relaxation techniques include meditation, visualization, breathing exercise or listening to music, are some ways you can do to help relax your mind and body in the process.

Four Generic Types of Training and Competition Fatigue Metabolic (energy stores)

Neural:

Peripheral nervous system (localized force production) or central nervous system (drive/motivation)

Psychological Environmental (emotional and social stressors)

(climate/travel)

The Three ‘R’ Approach to dealing with burn out Recognize

Watch out for the warning signs and acknowledge the problem.

Reverse

Manage the state by undoing the problem through stress management and seeking support.

Resilience

Build your resistance and develop preventive measures by taking care of your physical and emotional health.

Differentiating Burn Out from Stress Burn Out Disengagement Blunted emotions Hopelessness, helplessness Motivational loss Emotional damage Leads to depression/detachment Stress Over engagement Over reactive emotions Urgency, hyperactivity Energy loss Physical damage Leads to anxiety disorder Sources: http://sportsmedicine . about. com/cs/overtraining/a /aa062499a . html http://smscsqlx . sasktelwebhosting . com/services/exphys/ recoverystrategies. pdf

BE SEEN 2012 OLYMPIC GAMES London, England July 27-August 12 Event

Time

Rank

Jasmine Alkhaldi

100m Freestyle

57.13

5th (heats)

Jessie Lacuna

200m Freestyle

1:52.91

5th (heats)

Speedo LC National Swimming Championships Rizal Memorial Sports Complex, Manila July 19-22, 2012 Results:

Top 5 Team Standing Rank

Team

Points

1

Ayala Harpoons Swim Club

1,374

2

Makati Skipjacks Swim Club

656

3

QCSC Buccaneers Swim Club

639.50

4

SBC Sealion Swim Club

601.50

5

PCA Stingray Swim Club

580.50

Cobra Ironman 70.3 Philippines Mactan, Cebu • August 5, 2012

I AM EXTREME (IMX) Winners Age Category

Male

Female

11

Mikhail Andrei Ramones

Xiandi Chua

12

Ianiko Limfilipino

Raissa Regatta Gavino

13

Andrae Miguel Pogiongko

Kirsten Chloe Daos

14

Alnair Guevarra

Romina Rafaelle Gavino

15

Jeremy Bryan Lim

16

Jan Jeric Santos

Thea Marie Caluma

17

Samuel Gregory Ongjoco

Ma. Andrea Katrina Torres

18

Rianney Ramil Reynoso

12 SWIM PHILIPPINES

Results:

Pros Rank 1 2 3

Male Pete Jacobs (AUS)—4:07.38 Cameron Brown (NZL)—4:09.01 Mathieu O’Halloran (CAN)—4:19.32

Rank 1 2 3

Male August Benedicto—4:27.39 Franklin Penalosa—4:35.28 Mendel Lopez—4:39.24

Female Caroline Steffen (SWI)—4:20.48 Bree Wee (USA)—4:27.24 Belinda Granger (AUS)—4:32.09

Filipino Elite Female Monica Torres—4:48.40 LC Langit—5:09.51 Kim Mangrobang—5:18.04

Photos courtesy of: JASMINE ALKHALDI (2012 LONDON OLYMPICS), Richard Luna(SPEEDO LC NATIONAL SWIMMING CHAMPIONSHIPS)

Results: