Swim Philippines July2012

JULY 2012

Next Generation

Backstroke Drills

Get To Know The New Breed Of Champions

Ways You Can Level Up Your Backstroke

The Swimmer’s Ear

Facts On The Most Common Swimmer’s Condition

PLUS: Be Seen: Kswiss ITU SUBIT, Animo Sprint Triathlon

READY TO TRI

Matteo Guidicelli On Setting Higher Stakes In Triathlon Swim July 071212.indd 3

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E DITOR'S NOT E

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Just a few more days to go before the London Olympics and we would like to congratulate our former cover girls and guy—Jasmine Alkhaldi, Dorothy Hong, and Jessie Lacuna— who represent Philippines in the most anticipated games of all time! SWIM would also like to congratulate the next generation champs who competed and won in the SEA Age Group Swimming Championships held in Indonesia, featured in the “Winners’ Pool”.

Triathletes Kim Mangrobang and Nikko Huelgas have also been faring well in the triathlon scene after their success in various international competitions, including the KSWISS ITU SUBIT. With a month to go before the celebrated Cobra Ironman 70.3, we feature Matteo Guidicelli. He shares his training tips and why he got into the booming sport of triathlon.

SWIM. BIKE. RUN. LIVE ACTIVE & HEALTHY!

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IRON UP

CONTENTS

Facts about Iron and why it’s good for you

E(A)RIE SITUATION

What the Swimmer’s Ear is all about

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ON HIS WAY

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WINNER’S POOL

Matteo Guidecelli on his way to Tri

Get to know the SEA Age Champs winners

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DRILL SEEKER: BACKSTROKE DRILLS

Take your backstroke up a notch

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YOGA-UP YOUR SWIM

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BE SEEN:

How yoga can help better your perfomance KSWISS ITU SUBIT & Animo Sprint Triathlon

ERRATUM: In the April-June 2012 issue of Swim Philippines, Ariana Herranz’s name was misspelled to Arianna Herranz. Ariana rests and spends time with her family during Saturdays and Sundays. She had been with the Lake City Swimming Club for 5 years under Coach Jayvee Villagracia. At present, Ariana is under the PCEAS program - working with Coach Carlos Brosas.

Swim Philippines apologizes for the said errors.

EDITOR IN CHIEF Keshia B. Fule DESIGN & LAYOUT Mikke Gallardo CONTRIBUTOR Felice Tusi MARKETING Monique Morales PHOTOGRAPHER Kai Huang HAIR AND MAKE-UP Byron Velasquez 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) 5635T532 LOC. 110 FAX: (632) 5635532 LOC. 104 E-MAIL: SPORTSRUSMARKETING@YAHOO.COM

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IN THE POOL Aquatics:

Triathlon:

JULY

Individual Medley event. >> Former world champion and Olympian Ian Thorpe (AUS) failed to qualify for the London Olympics this July after coming out of retirement last year.

>> Almost 500 athletes participated in the inaugural Century Tuna 5i50™ Triathlon event to be held on June 24 at Subic Bay. Professionals are all ready set to compete, including 3rd Ironman 70.3 Camsur champion Belinda Granger and husband Justin Granger (AUS), as well as Ben Allen, David Dellow, and Ali Fitch; plus Team Alaska TBB’s Mathieu O’Halloran and Great Britain’s Jacqui Slack. >> Two-time Ironman World Champion Chris McCormack failed to make the Australian team for the London Olympics. Brad Kahlefeldt, Courtney Atkinson, and Brendan Sexton will make up the Men’s Australian team. >> Seven-time Tour de France cycling champion Lance Armstrong won his second consecutive Ironman 70.3 win in Kohala Coast, Hawaii on June 2, setting a new course record previously held by Chris McCormack with a time of 3 hours, 50.55 minutes. Armstrong also nabbed the top spot in Florida last May 20.

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Cherifer Little League Swimtastics Meet 3 (PCA)

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Alaska Ironkids Triathlon

19-22

Senior National LC Open Swimming Championship

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NAGT Series-5th Leg (CDO) Milo Marathon Eliminations (SM MOA) Alaska Ironkids Aquathlon (Philsports Arena)

AUGUST

CALENDAR OF EVENTS

>> Norwegian swimmer and two-time breaststroke champion Alexander Dale Oen suddenly died last April 30 of cardiac arrest during a training camp at Flagstaff, US. Italian Fabio Scozzoli dedicated his 100m Breaststroke win to Oen last May 21 at the 31st LEN European Swimming Championships. >> Jasmine Alkhaldi and Jessie Lacuna were added to the roster of athletes participating in the 2012 London Olympics this July. >> Philippines ranked second to the last in the 36th Southeast Asian Age Group Swimming Championships in Palembang, Indonesia last June 1 to 3, amassing a total 11 medals (3 silver and 8 bronze). Thailand, Indonesia, and Singapore took the top three spots. >> Jasmine Alkhaldi garnered silver and bronze medal in the 50m and 100m freestyle events respectively in the 1st Southeast Asian Federation Swimming Championship held on June 1317 in Singapore. Ryan Arabejo also placed third in the 400m

4-5

Cobra Ironman 70.3 (Mactan, Cebu)

25-26

G-League/D-League SC Leg 1 Multisport Weekend (Filinvest, Alabang)

London Olympics: July 27-August 12

OLYMPIC FACTS!

Swimming has been part of the Olympics since 1896 but was said to have been done as early as 1st century. The five rings in the Olympic flag symbolize the five inhabited continents: Europe, Asia, Africa, Oceania and America.

PUBLIC POOL VENUE

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

LOCAL AND INTERNATIONAL SWIMMING AND TRIATHLON HIGHLIGHTS

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HEALTH, NUTRITION & WELLNESS WELLNESS

HEALTH • NUTRITION •

IRON UP!

ALL YOU NEED TO KNOW ABOUT IRON AND WHY IT’S GOOD FOR YOU.

(WITH INPUTS FROM NUTRITIONIST/TRIATHLETE HARVIE DE BARON)

You may not literally gain muscle and strength as quickly as Popeye would when he eats his spinach, but you’ll certainly fortify your immune system and increase your energy levels when you pump up your Iron intake.

Ear-ie Situation A AN OVERVIEW OF ONE OF THE MOST COMMON SWIMMER’S CONDITION—THE SWIMMER’S EAR.

swimmer’s ear is a painful infection affecting the outer portion of the ear and the ear canal. Although, water from the bath or shower can trigger it too, swimmers are the most susceptible to it due to the long exposure of the ear on treated, unclean water, hence the name.

Cause

The ear’s skin lining serves as a barrier against bacteria and fungi infections, as well as against excessive moisture. Breaking this lining will make our ear vulnerable. This happens due to the following: >> Use of cotton buds too often when cleaning the ear which can also remove the ear wax that protects the canal. >> Excessive moisture in the ear canal during showering or swimming which can alter the acidic environment of the ear canal. >> Wearing earplugs, earphones and other devices inserted in the ears which can increase our vulnerability to the condition.

>> Chemicals from hair products (i.e. shampoo, condition, serums, and dye) may also irritate the canal and alter its protective properties.

WHAT IS IRON AND WHERE CAN IT BE FOUND? According to Sports Nutritionist Harvie de Baron, Iron is found in every human cell and is responsible for transporting oxygen to our cells through hemoglobin and myoglobin. Primarily linked to protein, normal tissue function is also partially dependent on it.

Dietary iron is derived from two sources: Heme iron (from meats and fish, and is more easily absorbed by the body) and Non-Heme iron (from plant foods and dairy products).

oxygen to the cells, lack of it will limit oxygen distribution not only to the cells, but also to all important muscles. Not having enough iron manifests in poor immune function, short attention span, irritability, and poor learning ability. One common condition resulting from lack of iron is anemia.

Endurance athletes are usually at higher risk of getting this condition due to blood cell breakdown during exercise, making iron more of a concern.

Children and teens who are picky eaters, dieters, meal skippers or who have a poor quality diet (heavy on junk, light on nutritious options) are also at risk for iron deficiency.

Lastly, females have greater iron needs with growth and blood loss due to menstruation.

PORTIONS For a normal male, 8mg is the recommended dietary allowance. For female, at least

RISKS OF IRON DEFICIENCY Since it helps the body transport

18mg is suggested due to the monthly menstruation cycle. Athletes lose quite a bit of iron during sweat loss, so between 15mg to 18mg is ideal.

De Baron advises that a good way to include iron in your diet is making sure you have a wide variety of types of food groups in your diet. Below are some tips to get Iron-rich: • Include foods like red meat, organ meats like liver; poultry, fishes like clam, tuna or fish; leafy vegetables, beans, tofu, as well as other iron-fortified food like cereals, bread, or nuts.

• Vitamin C promotes iron absorption of non-heme sources. Pair citrus juices, fruits such as strawberries and mango, and other sources of vitamin C with plant-based iron-rich foods.

• Protein helps iron absorption. When meat is combined with iron sources, absorption of iron increases 2-3 times!

Indication

Pain begins gradually for a day or two and particularly intense when touched. It could either feel itchy or tingly and outer ear may be red in color or swollen shut which can affect your hearing. It may also drain foul smelling clear, yellowish, or bloody fluid. Fever may also occur in some cases.

First Aid & Prevention

Over-the-counter ear drops are not strong enough to cure the infection but it can be used temporarily to rid off pain. Oral pain medicines can also do the same. Seeking professional medical care is advised for specific medications suited to your condition. It is also best to avoid swimming or exposing your ear to further moisture. You can opt to use a shower cap and avoid placing objects that may scrape or scratch the ear canal.

*SOURCES: W W W. EMEDICINEHEALTH .COM . W W W. K IDSHEALTH .ORG

Take A Vit!

Proper nutrition is essential for any person, most especially for athletes who perform strenuous physical activity for long durations on a regular basis.

Although a balanced diet containing a range of nutrients benefit an athlete, the following vitamins and minerals (apart from IRON) prove to be especially important for athletic performance.

• CALCIUM It plays a role in building and maintaining bone density and non-bone related physiological activities such as in blood clotting, nerve conduction, muscle contraction among others.

Deficiency often leads to bone-related disorders like osteoporosis. Some calcium-rich foods include dairy products like milk, cheese, yoghurt and tofu.

• POTASSIUM Supports proper function of the muscles and nerves, maintains proper electrolyte and acid-base balance in our body and helps lower the risk of high blood pressure. Deficiency often manifests in muscle weakness, fatigue, heart problem among others. Potassium-rich foods include banana, orange, potato, and beans (Lima, soy).

• RIBOFLAVIN Also known as vitamin B-2, aids in the production of energy in our body along with other B-vitamins and helps protect cells from oxygen damage. Consumption of riboflavin-rich foods like milk, liver, soybeans among others will help regulate the energy expenditure required by the body during physical activity to support good athletic performance. Deficiency indications include sensitivity to light, tearing, burning, or itching in and around the eyes, soreness around the lips, mouth or tongue to name a few. *SOURCES: W W W.USASW IMMING .ORG . W W W.W HFOODS.COM

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MATTEO GUIDICELLI: MAKING WAVES IN TRIATHLON

BY FELICE TUSI • PHOTOS BY KAI HUANG •GROOMING BY BYRON VELASQUEZ

atteo Guidicelli is not afraid to admit that his swimming skills leave plenty of room for improvement. The young actor has shed off quite a few pounds and gained a sun-worshipper’s tan after immersing himself into triathlon competitions.

For the past six months, he has spent days training for swim, bike, and run alongside demonstrating his acting chops in front of the camera. If you ask him to rate his skills in the water, Matteo hesitates to do so because he knows that he still has plenty to learn, or re-learn.

NO STRANGER TO SPORTS

One remembers Matteo as a fresh-faced go-kart racer in his teens before he dipped his toes in showbusiness. Unknown to many, he also pursued swimming while attending elementary school in Cebu. “I had a coach named Coach Niña during that time. I used to join Milo Cup competitions but then I stopped, only to return in high school,” recalls Matteo.

Because of his father’s influence, Matteo found himself in the adrenalin-fused environment of triathlon. But like any eager Joe entering the grueling world of multisport, he met a lot of challenges early on in his training. “When I hear the gun starts, bugbugan ‘yan eh. You’re kicking and elbowing each other to get a head start.

Ahhh crazy! Then after around 300 meters, I would ask myself “Matteo, why are you doing this, you’re crazy!”

ON MATTEO: TYR Orion Metallized Goggles, TYR Competitor Male Tank, TYR Competitor Male Tri Short, CEP Socks, Brooks Pure Connect.

All available in RUNNR and Toby’s stores

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TRAIN MORE, FEAR LESS

Matteo decided to pour his heart and soul into training to build up his endurance for swimming, biking and running. While he enjoys raising his game for triathlon, there are hurdles to overcome when he hits the water. He confesses to experiencing more of those jitters, as any newcomer to the sport would.

In order to vanquish his fears, Matteo commits an hour or two of his time doing laps in the pool. He follows a fitness plan created by his coaches that also allows a bit of flexibility in his schedule. If he can’t run today, he promises to himself to make up for it the following day.

Swimming, however, remains a daily goal of Matteo. “If I can, I sleep early at night to wake up at 5am for a run. Then, I would swim after. That’s why I’m always in the swimming pool everyday!”

Perhaps it’s fortunate that his upcoming TV show is based in an island, encouraging him to take advantage of the open sea as his training ground. “I just came from Caramoan where we shoot [the series]. It’s an island so I brought my training buddy, James, with me, so we were able to swim everyday,” says Matteo.

SO FAR, SO GOOD

It seems all his efforts are paying off. He manages to impress his coach with the results he’s showing in the competitive arena of triathlon. And if you have THE first ever Ironman Champion in the country as coach, it bodes well for your growing career in this sport.

Premier triathlete and coach Noy Jopson speaks with enthusiasm while he mentions his ward’s initial achievements. “What he’s doing now is quite remarkable. We did together Ironman 70.3 in Hawaii on June 2. The week after that, June 9th, he got the 3rd place in the Century Tuna Animo Sprint Triathlon in Alabang. Then the following week, he won overall in half-distance at the Tabuelan 111 event. So grabe yung development nya!”

Fueled by his growing list of accolades, Matteo hopes to achieve fine form in time for the Cobra Ironman 70.3 in his hometown on August 5. He aims to “bring my times lower, beat my record, be more confident! I tend to panic. I panic really fast every time I see the mad scramble of people. My goal is to earn more confidence through every race I join.”

RIPPLE BY RIPPLE

Facing these challenges encourages Matteo to become a better athlete. In every competition, he prompts himself to take stock of his fears with a positive thought.

“I learned that swimming is all about mind control. It is really presence of mind that pushes you. You have to be relaxed, don’t think about other stuff. You have to be positive and confident that you can do it,” explains Matteo.

He also gives credit to his Dad, an active participant in triathlon competitions in the country. His athletic father was also an experienced long-distance swimmer back in Italy. Matteo grew up under the steady guidance of his father, which was very useful during his racing days. “Actually, I learned everything from racing like beating my previous record and being competitive. Having discipline helps me do the training really well. I train hard, pushing myself all the time. I don’t stop until it hurts.”

Furthermore, Matteo is inspired by the jovial environment that surrounds him every time he joins a race. He basks in the company of veteran and more skilled athletes.

For those who would like to give triathlon a try but are hesitant to go the mile in the swimming challenge, he has this to say: “Just do it, face your fear. If you’re afraid in swimming, train more. Join a lot of races to build more experience.

Train really hard, expose yourself to better athletes. Seeing people better than you, it really motivates you!”

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Kirsten Chloe Y. Daos, 12

TEAM: Quezon City Sports Club (QCSC) Buccaneers COACH: Sherwyn Santiago YEARS SWIMMING: 7 INDIVIDUAL EVENTS: 100m & 200m Butterfly; 200m, 400m & 800m Freestyle “It felt great when I found out I qualified for the SEA Age,” says the first-time qualifier after meeting the QT-A standard in the 800m Freestyle event. Training twice daily since the start of summer and preparing for the competition for almost six months since qualifying.

No surprise that Chloe hopes to bring honor to her country by winning in her events, apart from beating her personal bests, which she eventually did, winning three silver medals in the 400m Free (4:44.63), 800 Free (9:42.42) and 200m Butterfly (2:32.84) events.

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Roxanne Ashley Yu, 15

TEAM: All Star Swim Club COACHES: Lawton Sy, Enrico Sy YEARS SWIMMING: 10 INDIVIDUAL EVENTS: 50m, 100m, 200m Backstroke Sacrificing her summer for long hours of tough training workouts, Roxanne could only hope that her efforts would not be put to waste, aiming to improve and break all her best times in her qualified events.

When asked about her future, Roxanne shares, “I don’t really want to set myself a certain goal in my swimming career. I just plan to train hard and see where it will eventually bring me to.” Since this is her third consecutive year to qualify and winning bronze in all her qualified events, it seems that her efforts are certainly paying off!

“Swimming is my passion. I love being in the water and it keeps my body healthy and fit.”

–Baste Arcilla

“What I like most about swimming are the friends I make and the experiences I get.

Swimming helps me to relax and express my emotions.”

–Kirsten Daos

“Diving into the pool just makes me feel so refreshed after a long and tiring hot day. Even during

IN DEPTH 1

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3

4

5

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Winners’ Pool

THESE YOUNG STANDOUTS AND PODIUM FINISHERS PROVE TO HAVE A BRIGHT FUTURE AHEAD OF THEM, AFTER SHINING IN THE 36TH SEA AGE GROUP SWIM CHAMPIONSHIPS IN INDONESIA.

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Andrae Miguel Pogiongko, 13

TEAM: Valle Verde Aqualasers COACH: Reynaldo Galang YEARS SWIMMING: 5 INDIVIDUAL EVENTS: 100m, 200m Backstroke; 100m, 200m Butterfly; 200m Breaststroke; 400m Individual Medley Averaging 6000m daily and training eight times a week in the last three months since qualifying last November in the 400m IM 70.3 event, the first-timer is hoping that it would be enough to get him through his goals in the SEA Age competition, that is “get medals, achieve a personal best and make my country, team, and family proud.” Andrae eventually won two bronze medals in the 200m Backstroke (2:24.60) and 400m Individual Medley (5:00.49) events.

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Raissa Regatta Eugenie “Raine” D. Gaviño, 11

TEAM: Ayala Harpoons Swim Club COACHES: Archie Lim, Candice Esguerra YEAR SWIMMING: 6 INDIVIDUAL EVENTS: 50m, 100m, 200m Breaststroke; 200m, 400m Individual Medley “Some of my goals in swimming is to represent the country in the SEA Games and in the Olympics,” says the first-time qualifier. She set her sights to win in at least one of her events in the competition. She qualified in 200m Breaststroke, which happens to be her favorite.

Although she didn’t win, she managed to win a bronze in the 50m Breaststroke (36.28).

Swimmers’ Speak

WE ASKED WHAT SWIMMERS LIKE OR LOVE MOST ABOUT SWIMMING. school days, after long hours of discussion and mind wracking seatwork and quizzes, swimming just takes my mind off school work and shoves off the stress of everyday life.”

–Andrae Pogiongko

“One of things I like the most about swimming are my teammates (like Chicoy Chuaunsu and Joshua Ranque) who makes my every day

“Although swimming is an individual sport, being part of the Harpoons makes this sport even better. Being part of a team means having your teammates cheer you

–Roxanne Yu

workouts fun! I also appreciate the way my coach, parents, and teammates encourage me to become more enthusiastic for competitions and training.”

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Jose Sebastian “Baste” C. Arcilla, 12

TEAM: Antipolo Gems Sea Scorpions COACH: Ramil E. Ilustre YEARS SWIMMING: 5 INDIVIDUAL EVENTS: 200m, 400m Individual Medley; 100m, 200m, 400m Freestyle; 50m, 100m Butterfly Although this is his second time to qualify in the competition (his first was in Vietnam in 2011), Baste professed that he was more thrilled this time around since he met the QT-A standard (automatic qualification criterion) in the 200m IM 70.3 event during the G-League Short Course finals held in November 2011. He eventually won a bronze in the 100m Freestyle (58.44) event in the competition.

Now an incoming high school freshman in San Beda, Baste looks forward to win some more in the NCAA and G-League competitions later in the year.

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Jeremy Bryan Lim, 14

TEAM: Ayala Harpoons Swim Club COACH: Archie Lim YEARS SWIMMING: 9 INDIVIDUAL EVENTS: 50m, 200m, 400m Freestyle; 50m, 200m Butterfly “I felt really great that I qualified.

I was given another chance to represent my country in this competition,” said the second time Sea Age qualifier, who dreams of competing in the SEA Games and Olympics in the future. It took six months of twice-a-day training, and around 5,000 to 6,000 meters per workout to prepare for the event. Hard work surely paid off when he won a bronze medal in his 50m freestyle event in just 25.30 seconds.

and support you no matter how you do in your events. Best of all, being part of an awesome and winning team while having the best coaches makes me love swimming even more!”

–Raine Gaviño

“One of the things I like about swimming is that it’s not a sweaty sport. It is fun, challenging, exciting, keeps me healthy, and I can meet lots of friends. Of course, there’s also the opportunity to go places.”

–Ariana Herranz

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HIGH PERFORMANCE SWIMMING WORLD’S BACKSTROKE GREATS

TAKE YOUR BACKSTROKE TO THE NEXT LEVEL WITH THE FOLLOWING DRILL WORKOUTS.

One Arm Pull

Pull with right arm in the first 25 meters while keeping the left arm on the side. Makie sure that proper body roll and rhythm are applied. Do the same with the left arm in the last 25 meters. You can also opt to do three single arm pulls on each side before doing three normal backstroke pulls and repeat.

PURPOSE: To get a “feel of the water” on each arm, develop shoulder rotation and recovery/entry of arm/hand.

Streamline Kick

Kick pushing the hips and chest high and squeeze ears with arms. Keep a straight and streamlined position all throughout.

MIND-SET!

Training your body is one way to better your performance. Training your mind is another way to swim and race at your best at all times! Here are some ways to help you build the right mindset.

Make sure to keep your knees just below the surface of the water.

PURPOSE: Develop a good streamlined body position through high chest, and hip positioning and efficient kicking skills.

Shoulder Rotation

With both arms on the side, rotate on your right side with left shoulder up and hold the position for about six kicks before returning to level. Rotate to the opposite side and do the same.

PURPOSE: Develop good shoulder and body rotation and maintain good head position.

Take this drill to the next level by placing a cup filled with water on your forehead.

• What did I do to get myself ready or rid off any feeling of nervous tensions or anxiousness (i.e. routine, music, discussions)?

• What did I focus on or what was on my mind during the actual race/event?

• How would I describe what I was feeling and thinking all throughout (before, during, and after)?

Once you’re able to recollect the experience, try to recreate this thinking and feeling by taking responsibility of your thoughts. Try to create a routine or a way that will allow you to get to that mindset. Coming up with a trigger word, phrase, or action that can help remind you of the characteristics of your best performance is one way of recreating that experience, according to Sports So, to get to your ideal mindset, recall the best performance Psychologist Aimee Kimball (usaswimming.org). Other you ever had and ask yourself: great ways to build up an ideal mental and physical state • How did I feel days, hours, or minutes prior to the race is through imagery, positive self-talk, or—ala Michael (i.e. energized, calm, restless, nervous)?

Phelps—through music.

Each person or athlete has their own unique way of getting into that state to where they can perform their best. There is really no single, definitive right way to think. It is about knowing what you think or how you feell before or during your best performance and how to recreate it.

WOMEN

AARON PEIRSOL (USA) A three-time Olympian and seven-time Olympic medalist who retired from swimming last February 2011. He currently holds the 100m (51.94 seconds) and 200m (1:51.92 minutes) backstroke long course world records.

ZHAO JING (CHN) Crowned as the “backstroke queen” during the 2011 World Championships after beating American favorite Natalie Coughlin. She currently holds the 50m backstroke long course (27.06 seconds) and short course (26.27) world records.

RYAN LOCHTE (USA) He is a six-time Olympic medalist who has earned the World Swimmer of the Year, American Swimmer of the Year and FINA Swimmer of the Year awards—twice! Aside from being the current long course world record holder in the 200m and 400m individual medley, the former backstroke long course world record holder still owns the Olympic record in the 200m backstroke event.

GEMMA SPOFFORTH (GBR) Although she came in 4th in the 100m and 9 th in the 200m backstroke during the Beijing Olympics in 2008, she came back strong in the 2009 World Aquatic Championships in Rome, setting a new world record of 58.12 seconds in the 100m backstroke semifinals.

LIAM TANCOCK (GBR) Being the long course world record holder in the 50m backstroke (24.04 seconds), it is no surprise that he is also known as the fastest backstroker in the world!

KIRSTY COVENTRY (ZIM) Described as a “national treasure” and the “golden girl” by the head of the Zimbabwe Olympic Committee and Zimbabwe President respectively, she currently holds the long course world record in the 200m backstroke (2:04.81 minutes) and is the reigning Olympic record holder in both the 100m (58.77) and 200m (2:05.24) backstroke events.

FILIPINO’S BESTS • JOHANSEN AGUILAR currently holds the 50m Backstroke Philippine record with a time of 27.29 seconds. Aside from being a champion swimmer, he is also a consistent Dean’s lister and double degree student at the De La Salle University (Applied Economics and Applied Corporate Management).

• RYAN PAPA held on to the 100m (56.48 seconds) and 200m (2:00.96 mins.) Backstroke Philippine records for more than a decade now.

• Southeast Asian Games champion, DOROTHY HONG, currently holds the 50m (29.96) and 100m (1:03.69) Backstroke Philippine records.

• Celebrity and TV host, AKIKO THOMSON, still holds the Philippine record in the 200m Backstroke with a time of 2:16.44.

KNOW YOUR WORTH!

At the end of the day, having confidence is still the key to your success. If you’ve put in the work and know that you’ve done everything you could, then you should reap the fruits of what you’ve sown. It’s all about believing and having faith on what you’re capable of. Remember, confidence is a choice.

Choosing to focus on your strengths than your weaknesses and choosing to be your best rather than being the best.

(Photo from Speedo Philippines)

Backstroke Drills

MEN

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GEARS

Yoga-up Your Swim by tristan choa

I

’m not a swimmer. I’m a yoga teacher who needs to learn how to swim so I can improve my time in the triathlons I join.

My triathlon adventures started in 2009 when, with zero competitive swimming experience, I signed up on a whim to be the swimmer as part of a relay team participating in, at the time, the first Ironman 70.3 in the Philippines. My job was to swim 1.9km. For training, I just time spent in the pool. With no coaching for form or technique, I was one of the last to finish, clocking in at roughly 55 minutes (or 2:53 per 100m).

A few Sundays back, I participated in my first standard distance triathlon in Subic Bay. This time, I got some coaching on my form and stroke. I finished the 1.5 km swim portion in slightly less than 33 minutes (or 2:11 per 100m). I was ecstatic! With more drills and fine tuning, I’m sure I can improve more.

With yoga as my base, this is the result when I applied swimming to it. But what if it was the other way around? What if you took a natural swimmer and used yoga to enhance their performance?

In my mind, it’s a no brainer.

Yoga will absolutely make you swim faster, farther, and safer. Here’s how: Improve breathing capacity. A common experience for first timers to yoga is shortness of breath. After just a few classes though, they find that they don’t hold their breath as they did before and that breathing is easier.

Not only does this help you relax certain muscles needed to get into or hold a pose, this helps to increase the capacity of your lungs. More oxygen in the lungs means more fuel for rotating arms and kicking legs.

Develop your sense of balance.

Balance is important in many yoga poses. As you teach yourself balance on land, this will in the water as

workout or race recovery.

With the minimal swim training I do, I believe yoga has helped me perform much better in the water than I should expect. Give yoga a try and expect to see a quantum leap in your next swim meet! *The author teaches yoga for athletes at Core Yoga (www.coreyogaasia. com) in Ortigas Center.

Elites Who Yoga being more streamlined in the water.

You will get a better sense of where your body in the water, thus you will be conscious to keep your chest down (for freestyle). Your legs will ride higher in the water to prevent drag. You can maintain your speed with less effort.

Increases flexibility. Through yoga, flexibility is almost guaranteed.

“How quickly?” is the only question.

With greater flexibility, your muscles will move with greater fluidity (i.e. less exertion). As your shoulders and hips learn to rotate better on land, this translates to more efficient transfer of power from your shoulders, core, and hips for better glide in the water.

Develop muscles. Swimmers are highly prone to lower back injury especially from the dolphin kick used in competitive swimming. By cross training through yoga, the muscles develop in a way that provides support to the spine without being tight and stiff. This allows the swimmer to execute their stroke with minimized chances of tight muscles inhibiting their range of motion.

Protect your joints. Competitive swimmers train several hours a day, putting their joints through excessively repetitive motion. With fatigue comes overuse and often injury at the joints (i.e. shoulders, knee, and hips). Yoga postures help athletes strengthen their joints as they hold a pose. This helps prevent soreness and aids in faster post

DARA TORRES After resuming her athletic career in 1999 to qualify for the 2000 Sydney Olympics, the then 32-year old was introduced to yoga by swim coach, Richard Quick. “When I’m not in the pool, I love to stretch by practicing yoga outside,” says Torres in an interview for www.shape.com. “It keeps me strong and flexible as I train.”

IAN THORPE Five-time Olympic gold medalist, the most won by any Australian, and with three gold and two silver medals, was the most successful athlete at the 2000 Summer Olympics.

After retiring in 2004, Thorpe made his comeback last year and is hoping to qualify in the London Olympics this July 2012.

Try Yoga!

CORE YOGA 1504 AIC Burgundy Tower, ADB Avenue cor Sapphire Street (right in front of Rob. Galleria), Ortigas Center, Pasig City 1605 Tel. 576-3756 ; 576-3857 www.coreyogaasia.com BIKRAM YOGA MANILA 1503 88 Corporate Center, 141 Valero Street Salcedo Village, Makati 1227 Tel. 576-8391, 889-0126 5/F CKB Centre, 203 T. Morato Avenue, Quezon City Tel. 494-8741, 376-4632 www.bikramyogamanila.com

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BE SEEN SPEEDO JUMPSTART NOVICE SWIM CARNIVAL Xavier School, San Juan May 26, 2012

Learn to swim graduates, from young to old, put their newly acquired skills to the test at the Speedo Jumpstart Novice Swim Carnival held in Xavier School, San Juan last May 26, 2012.

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KSWISS ITU SUBIC BAY INTERNATIONAL TRIATHLON

BE SEEN

Subic Bay Freeport, Olongapo May 5-6, 2012 The country’s longest, running and most highly anticipated Standard Distance Triathlon event attracted over 800 participants—250 in the Elite category and 550 in the age group and relay categories—to make this year’s edition of the KSWISS ITU Subic Bay International Triathlon a tri success!

RESULTS:

Male Elite Rank

Name

Time

1

Faquan Bai (CHN)

1:50.12

2

Benjamin Shaw (IRL)

1:50.36

3

Shane Barrie (AUS)

1:52.09

Rank

Name

Time

1

Eri Kawashima (JPN)

2:06.55

2

Grace Musgrove (AUS)

2:08.17

3

Yi Wang (CHN)

2:10.46

Male Elite U-23 Rank

Name

Time

1

Nikko Huelgas

2:01.41

2

John Chicano

2:04.05

3

Shimri Lim (MAS)

2:08.32

Male Age Group Overall Rank

Name

Time

1

Neil Catiil

2:16.38

2

August Benedicto

2:20.37

3

George Vilog

2:24.15

Female Age Group Overall Rank

Name

Time

1

Monica Torres

2:31.41

2

Alessandra Gonzalez

2:35.07

3

Rhodora Ellis

2:41.43

Team Competition Rank

Name

Time

1

Herbalife Formula 1

10:22.54

2

Fitness First-Combat

10:31.22

3

Fitness First-Attack

10:34.28

PHOTOS COURTESY OF: PET SALVADOR, PJ ENRIQUEZ, KARL ROJERO¸ ROD SOLLESTA, CHRIS DE LUNA AND JC LIM

Female Elite

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