Swim Philippines May 2013

BREAK S E V A W E Te jHoy of open water

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MAY 2013

ing k a e r B m o r F o l l i r t s Ca n i r E ! g s n d i r p o p c o e t o S e National R N s ’ e r e h T Thos

Plus:

you to e k ta e W eets in m m i w s smashingn, Ilocos Norte, Bul aca os Occidental and Negr

E ditor's Not e Like most of you, I learned how to swim in the safety and security of a big blue pool. I never knew fear because I was secure in the knowledge that, at any given time, those cute, hunky lifeguards will be there to rescue me.

But while I like spending hours in the pool, there is nothing quite like swimming in the open waters.

Whether we’re docked a few meters off Punta Bunga Beach in Boracay or cruising by Snake Island in El Nido, I jump right in. In his essay on page 5, Coach Anthony Lozada says that swimming in open water gives one a sense of freedom— and he is absolutely spot on! It is exhilarating to be one with the elements, letting the tide take you wherever it may please.

So, go ahead! Jump in! Swim!

06 ON ERIN (COVER): North LTS Maxbk w/cup (Red) TYR Tracer Ti Racing Goggle

CONTENTS 2 Editor in Chief Jing Lejano Design & Layout Mikke Gallardo editorial associate Lexter Alcantara Contributors Thea Alcantara, Mach Frigillana,

Chappy Callanta, Harvie De Baron, Ryan Vincent Taratara, Anthony Lozada, and Patrick Ramirez Marketing Monique Morales, Winna Altamira, Precy Santos Photographer Kai Huang Hair and Make-Up Liza Dosano

Being reed-thin doesn’t mean you’ll be swift in the water

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Pool Bites

Stuff you may not know about swimming

5

Publisher:

Torque Integrated Address all correspondence to 893 EDSA, brgy. south triangle, quezon city 1103 Tel: 410-2692 Fax: 929-6322 website: www.swim.ph e-mail: marketing@swim.ph twitter: @swimmagph facebook: facebook.com/swimphilippines

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Why I Enjoy Open Water Swimming

8 Stretch It Out

Pool Standout

Erin Castrillo breaks some records

How to use training bands to strengthen your core

9 In Depth

A look into our growing community

10 Be Seen

Get ready for a challenging but enjoyable experience

Acknowledgments:

SRI Phils./TYR • TRAP • PSI

Being Thin Ain’t Exactly In

Highlights of the Cherifer Little League Swimnastics Meet in Bulacan, Tri Ilocos in Ilocos Norte, and NAGT Sipalay City Triathlon Race in Negros Occidental

12 swim kids

Meet the sport’s future stars

SUBSCRIBE NOW! DETAILS ON P.08

SWIM March

SWIM APRIL

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HEALTH • NUTRITION • wellness

Why Being Thin Ain’t Exactly In Just because you’re reed-thin doesn’t mean you’ll be swift in the water by harvie de baron

I

f I were to ask you what the primary reason is for consulting a nutritionist, the first answer you would probably say is for weight loss. However, what most athletes fail to realize is that there is a certain proportion that needs to be attained in order to achieve the best that your body can give. I hate to say it, but the truth is, thin does not always mean fast. There is no power in being thin.

This is one of the biggest misconceptions in the swimming industry, that if you are thin, you are automatically faster than others.

This is not entirely true because being thin naturally drags down your Power-to-Weight Ratio (PWR). Being thin means your body will not have much power to pull your own weight in the pool.

The importance of weight

Take the example of Young Champion Swimmer (YCS). YCS is one of the top swimmers in the country today. However, there was a time when YCS experienced

2 SWIM PHILIPPINES

a plateau in her times. YCS was also getting sick often. When she consulted me, my official findings were that her PWR was already too low because of her lack of muscle. She was also getting sick because of the lack of nutrients her body receives. With that said, YCS had to undergo a muscle gain program which would translate into an increase in power. I know a lot of people will scoff at the idea of hiring someone to help you gain weight, but gaining weight the right way in the right places is an art form if you don’t want to gain excess fats in the wrong places.

I had to make sure that YCS ate only food that was nutritionally beneficial for her goal: to make her faster and healthier. This meant eliminating all processed, instant, and fast food. Once those types of food were eliminated, YCS began feeling more energetic. She also had less sick days.

I had to triple the food intake of YCS as well.

Initially, there was much resistance because YCS was eating very little prior to getting into the method. This meant careful consideration of what type of food to give her, when to give it, and

how to train her to eat that kind of volume. What worked well was to gradually increase YCS’s food intake until it was at the level we wanted.

The weight gain eventually followed but it was not fat that she gained. Because we were giving her high quality, high nutrients-per-spoonful food, what YCS gained was muscle. With the weight gain in muscle came more power in the water.

With YCS’s weight gain, every stroke meant stronger pull as compared to her power before.

Along with this also came a stronger immune system because we replaced junk food with whole foods. In the end, YCS was able to break away from the plateau she was experiencing and she is now eating well for her goal and purpose.

You may reach Har vie De Baron through Email har viedebaron @gmail.com, Facebook / har viesportsnutritionist or Twitter @baronmethod for more information about his sports nutrition ser vices.

CALENDAR OF EVENTS

POOL BITES

Stuff you may not know about swimming

[Sources:http://igentry. blogspot.com/2008/05/inter esting-facts-about-swimming . html http:// www. swimmingpool .com/entertaining/fun-facts]

Swimming is a safe form of exercise because it is considered to be low impact and easy on the bones and joints. You can do exercises in the water using floats and weights and enjoy a good workout without worrying about serious injury.

The fastest stroke, the crawl, is also the most popular freestyle stroke.

An hour of vigorous swimming burns up to 650 calories. More than what you can burn while walking or biking.

Because water’s resistance is ten times over that of air, swimming is great when working out on your cardio.

Most swimmers at the highest levels of competition train four to five hours a day, five to seven days a week.

Swimming right after eating may lead to cramps. Make sure you allow your body ample time to rest after eating.

50

More than

%

of world class swimmers suffer from shoulder pain.

Swimming works out all of the body’s major muscles.

Swimming helps reduce stress.

The term

“fast pool” is used to describe a pool with a good gutter system.

It allows the water to easily flow out and prevent the waves from bouncing back to the middle of the pool. Lane lines also help control the waves: the deeper the pool, the fewer waves hit the bottom and bounce back. Lack of waves provides less drag/resistance resulting in usually better times.

MAY

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Speedo First Plunge Novice Meet

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Alaska Ironkids (Aquathlon) Speedo Take Your Mark Novice Meet

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Speedo Jumpstart Novice Swim Carnival

25-26 Speedo G-League SC

3rd Leg

JUNE

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BLSS Graduation

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Alaska Ironkids (Aquathlon)

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 FB Harrison, Pasay City (632) 831-4792 Monday-Friday (8-11:30AM, 1-4:30PM) 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 Don A. Roces Ave., Quezon City (632) 568-2137 Tuesday-Sunday (9-12:00PM, 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 D’Ace Plaza Indoor Heated Pool United Cor. Brixton St. Bgy. Kapitolyo, Pasig City (632) 514-7520 Monday-Friday: 8AM-9PM, Saturday: 8AM-5PM Pool Detail: 25m, roofed Ace Water Spa Indoor Heated Pool 399 Del Monte Ave. Cor. Banawe St. San Francisco Del Monte QC. (632) 367-8041 / (632) 367-8062 Monday-Friday: 8am - 9pm, Saturday: 8am - 5pm Pool Detail: 25m, roofed

3

Arena swimwear opens its flagship store in Manila.

The authentic waterwear brand for the world’s leading swimmers and athletes, has just opened its flagship store in the newly opened East Wing of Shangri-la Plaza. Swimmers, triathletes and beach lovers were treated to a swimming shopping spree last March 20, 2013.

Arena was the first swimwear company to engage in textile and fluid dynamics research in a quest to develop the fastest, lightest, smoothest, and most durable products for both the competitive and recreational swimmer. You’re sure to go beyond your limits.

Throughout the years, Arena has equipped some of the world’s greatest swimming champions, with the three diamond brand mounting podiums across the world in the sport’s top competitions. Beyond the training and racing pools, Arena applies its water instinct and technical know-how to the extensive range of beach and leisure-wear products, designed with distinctive Italian flair.

Check out the Arena flagship store at the Level 6, Shangri-la Plaza, East Wing.

Why I Enjoy

Open Water Swimming S Yes, open water swims can be an enjoyable and challenging experience! by coach anthony lozada

wimming in open water gives a feeling of freedom because of the wide, open space all around you. There are no lane dividers or pool decks that limit your movement. The wide variety of beautiful fish and corals will keep you so entertained that you might even forget about how long you have to swim.

During triathlon races, swimmers have to compete with every inch of space in the water.

Still, you have a choice as to which path to take for you to be confident with your stroke and enjoy the view around you.

Open water swimming allows for more buoyancy. It lets you glide easily across the water. All you need is an efficient stroke that results in a longer distance per stroke.

The longer the course, the more I like it. The best open water race I have experienced so far is the 70.3 triathlon race in Cebu. We assembled a relay team and I did the swim leg. I was there the day before the race and immediately hit the waters and surveyed the course. The first thing I checked was the shoreline. I took notice of the sharp rock

and corals that were present at the start and end of the course. I had to find a path where there was little chance of me getting scraped by the rocks.

When I finally swam the course, I was amazed at how beautiful it was out there. The water was crystal clear blue! I did not rush my familiarization swim because I enjoyed watching the beauty of the marine life beneath the water. I did not even notice that I had already gone 800 meters because it was like watching the movie “Finding Nemo.” When I saw some friends on the beach who were afraid of going in the water, I immediately told them that there was nothing to worry; the water was calm. I just reminded them to trust their strokes and enjoy the beauty of what lies beneath.

In order to enjoy your open water swims and races, here are some tips to keep in mind: >> Invest in a good pair of goggles. The lens must be big enough for you to be able to see easily. The gasket—the device that keeps the goggles in place and prevents water from entering—must be sturdy but made of silicone so that it fits comfortably and will not get

easily dislodged from your face. Get a light shade so that you can see the brilliant colors of marine life as well as the buoys or markers that line the course. >> At the start, do not stay too close to the lane lines. That is where the battle for positioning begins. You will end up dead tired only after a few meters because you cannot swim properly with all the people in front of you. >> Check the weather forecast and see if there will be good weather on race day. >> Practice wearing your trisuit during training sessions. I have students who feel that the suit restricts their movement.

Open water swims can be an enjoyable and challenging experience. The beauty of the course must be the thing that takes your breath away and not the thrashing of water as you do your strokes. It is a lot better than just counting tiles and following the black lines in the swimming pool. As long as you trained and prepared well for the race, you will be alright.

Trust your stroke and have fun!

Anthony Lozada - ITU Certified Level 2 Coach - National Coach - Philippine Swim Team (Athens Olympics) - World Swimming Coaches Association Certified Level 3 Coach

5

At 13, Erin Castrillo has already learned a number of life lessons in the pool.

B y J in g L ejano

P hoto g raphed b y K ai H uanG

Enhancing Erin’s Natural Talent Sound nutrition advice boosts performance

By Harvie de Baron

6 SWIM PHILIPPINES

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t was a lesson that Erin Castrillo would soon not forget. At last year’s Palarong Pambansa competitions, Erin found herself swimming against Raine Gavino. It was a milestone moment for Erin; she was competing against one of the most promising swimmers in the sport—and she was leading. She did come in first, in point of fact, but because she made an error—she turned her shoulders more than 90 degrees—Erin was disqualified.

After that, Erin would always be conscious of her turns, always keeping in mind the pointers that Coach Luica Dacanay told her, reminding herself not to make the same mistake ever again.

This is just one of the many lessons that Erin has learned through swimming over the years—and she’s only 13!

Starting off

Erin first showed a talent in gymnastics. At three years old, she proved to be good in balancing. But it was swimming that she became fascinated with as she loved playing in the water.

Erin took her first swimming lessons under Bert Lozada Swim School at the Philippine Columbian Association (PCA) when she was three. By the time she was five, she had already started competing. On her first Novice Meet, Erin got a little bit flustered.

She would sometimes stop in the middle of the pool, but she kept on going. Her parents cheered her on— and encouraged her to keep on training. At six, she was strong enough to finish one lap, and she hasn’t stopped swimming since.

Today, Erin is a member of the Philippine Columbian Association Stingrays under Coach Luica Dacanay. She trains every day, sometimes both in the morning and in the afternoons after school.

She was 10 when she started taking competitive swimming seriously. She recalls, “My coach said that I am a good swimmer, so that’s the time the she said, ‘You can start competing.’”

I have been working with Erin Castrillo for about 15 months now. The first time Erin came to me, she was frail thin and sickly. Her parents were worried that she would not be able to sustain her training together with her everyday schedule.

During our first few meetings, one of the goals set was for Erin to break

the 17-year-old record for the 50-meter Butterfly at the Palarong Pambansa.

Erin was then 100 pounds, and we (Erin, her parents, and I) all had to work together to bring her weight up.

Most people think that when you are light, you are automatically faster in the water. In the case of Erin, however,

Of course, she didn’t win right away, but she did become more confident of her skills in the water. To her surprise, she also enjoyed competing immensely.

It helped that her parents and her coach were always there to support her.

Whenever she’d lose, Erin says, “My coach told me not to give up... She said it’s okay to lose just as long as I have fun.”

Coach Luica, who is Erin’s ninang during her confirmation, also advises the young lass to work hard, be responsible, be a good sport, and always be humble.

About a year or two later, Erin started making waves in the water. At the 2011 Palarong Pambansa, she snagged a gold at the 50 fly. She says, “It made me happy because my competitors are older than me by one or two years.” At the 2012 Palarong Pambansa, she took home three golds. She has qualified for the SEA Age this June, and hopes to participate in the SEA Games this December.

Her parents couldn’t be prouder, framing her medals and lining them up on their walls.

She says, “My parents, they teach me. They guide me and they also help me develop my other talents.”

Yes, this standout of a swimmer also cooks! After taking lessons with Vicky Veloso, Erin found that she liked cooking, and she would make pasta for family and friends. Her specialty is pesto and lasagna, which she makes with lots and lots of cheese.

But of course, swimming is Erin’s first priority. She is training hard for the upcoming Palarong Pambansa as it’s her last year, and she hopes to break some records.

She psyches herself up by putting her mind on the game, not letting anything else distract her. She says, “Focus lang and then every time before I swim, I pray.”

Erin, who just graduated from grade school, hopes to be a doctor one day. In the meantime, she’s enjoying her time in the pool, hanging out with her fellow competitors, and making friends. If she gets to win some medals and break a few records along the way, then it would be even better!

being light meant her Power-to-Weight Ratio was low.

Today, Erin is at 115 pounds, gaining 15 pounds of pure muscle. The 15 pounds of muscle might be too much in other people’s eyes, but for Erin, this meant more power in the water. Apart from the additional power, Erin now

enjoys more sick-free days because she only eats good quality food. It’s all about making sure that the food she eats is high in Nutrients per Spoonful (NPS).

Indeed, natural talent can be supported by proper advice not only with regards to training and technique but also on nutrition.

H air and Mak eup by Liz a Dosa no

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T U O D l N A o T o P S

On Erin: Boyleg Openbck w/cup (Nvy/Wht) T-72 Ellipse Metallized Goggle TYR Silicon Cap White

Breaking News! While preparing this issue, we received news that Erin was awarded the Most Outstanding Swimmer for Elementary Girls in the recently concluded Palarong Pambansa. Erin’s performance was just amazing.

She set four new records and won gold medals in all of her events for a total of seven golds in the Palarong Pambansa! Congratulations Erin! We are proud of you!

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HIGH PERFORMANCE SWIMMING

Stretch It Out!

Standing anti-rotations

Anti-rotations are a great way to increase core strength by applying a rotation force and then forcing the core to contract to prevent the body from rotating. The standing anti-rotation exercise done on both sides with a time of around 20 to 30 seconds will get your hips, glutes, and abs fired up. You’ll feel it right away. Try doing this exercise for two to three sets on both sides.

How to use training bands to strengthen your core by coach chappy callanta

W

e continue our pursuit of the swimmer’s body this month with a close look at a training device popular among swimmers—the stretch cords. Swimmers are very familiar with training bands or stretch cords. They are mainly used for plyometric purposes. That is, to increase speed and power. This does work well but another reason to use these bands is to improve core stability. I like using the bands to add resistance to some exercises and more importantly, for rotational exercises. Most of the time, we get stuck in the linear with variations of planks, but we forget that the core also has to be stable while providing hip and trunk rotation.

Bands are an easy and cheap way to provide this kind of resistance. They are also very convenient because you can bring them anywhere. I get my bands from Fitness & Athletics in BGC and I use the Skilz brand because they give you multiple weights to use from 40 pounds of tension all the way to 100. It’s important to have variable resistance with bands because you will need it for the different types of exercises that you can use them with. Although there’s nothing wrong with using one weight, eventually, you will need to progress.

Also, try to get handles for your bands since the rubber may irritate your skin.

There are a lot of exercises that you can do with bands, but for now we will focus on the core. Here are three exercises that you can try them with.

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Windmill:

This is a much more difficult exercise that requires both flexibility and strength. Hold a kettlebell in the snatch position with the kettlebell resting on your forearm. Look up to your kettlebell and point your toes towards the opposite direction. Stick your butt out and slowly lower your free hand towards the floor or the same side foot. Go back to the starting position. Keep your legs straight the whole time.

Side plank with rows

This exercise is a good way to progress the side plank since it adds movement to an otherwise static exercise.

This teaches your core to be stable while you are moving.

Aside from helping prevent injuries on the back and hips, it’s a great way to sculpt the obliques and get a bit of work done on the shoulders. Make sure to maintain the side plank alignment throughout the movements and try to do 10 to 12 rows per side for a total of three sets.

Kettlebell Band swings

This is fast becoming one of my favorite exercises. It doesn’t only strengthen your lower back, glutes, and abs, it also works on improving your speed which is important for a competitive swimmer. Tie a strong band to the handle of the kettlebell and stand on its ends. Go through the movements of a regular kettlebell swing. You will notice that the bands will be pulling you down as you reach the top of your swing; this will increase your hip, leg, and trunk movement speed.

The extra tension from the weight of the kettlebell will also put your core muscles on fire throughout the movement. Just make sure to use a good quality band and that you stand firmly on its ends. The last thing you want to see is a kettlebell flying across the room.

Coach ChappyCallanta is the Fitness Program Director of 360 Fitness Club. You may get in touch with him through his phone at 0917-7962173 ore-mail him at cscallanta@ gmail.com or chappy@ completethecircuit.com

IN DEPTH Featured SWIMMERS: Full name: Luis Angelo M. Hernandez Date of birth: March 26, 2000 School: Elizabeth Seton School Team: Elizabeth Seton Paragons Coach: Roberto Liwanag Jr. >> What are your favorite events and best times? 50 free (29.97), 50 breast (37.49), 100 free (1:06.10), 50 fly (33.00)

>> What is your typical day like? Wake up, pray, eat, go to school, study, and swim >> What are your future goals? To be an Olympian and an engineer >> Who do you look up to? Michael Phelps because he is a great swimmer >> How would you describe yourself as a swimmer? I am hardworking, determined, and I do my best in every training and competition.

Roberto G. Liwanag, Jr., 41

Luis Angelo, 13

>> What is your greatest achievement?

Winning third place in the 50 meter breaststroke for the G-League Short Course Nationals 2012

Featured Coach:

Elizabeth Seton Paragons Swim Club at Elizabeth Seton School in Cavite >> How long have you been coaching? I have been coaching for seven years now. >> How long have you been into swimming? Eight years >> What made you decide to be a coach? I decided to become a coach because I believe that I have the ability to teach. I want to share my expertise especially to the younger ones. >> What are you like as a coach? I am very strict during training but when we are out of the pool, I treat them like my personal friends. >> What is your coaching philosophy? I believe that there’s always potential in every learner and it is up to me as a coach to tap that potential. >> What makes a good student/athlete? A good student/athlete has the ability to listen: listen to instructions, listen to sound advice and heed them, and listen to his own heart. >> What do you think is the most important attribute an athlete must have? On top of everything, an athlete should have self-discipline. Even if one has a good coach, it would be useless if he does not train himself to achieve his goals.

Featured Team:

Elizabeth Seton paragons Head Coach: Roberto G. Liwanag, Jr., 41 CoachES: Adrian Bacena Number of Swimmers: 22

Location: Elizabeth Seton School - South Most notable achievements: Overall champion at 1st Swim Philippines Interschool Swim Meet, 1st overall boys Division 4th San Beda Swim Meet

>> How do you motivate your students? I motivate my students by my actions. Seeing me being serious at my craft I think influences them to do the same.

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BE SEEN

Cherifer Little League Swimtastics Meet 1

April 14, 2013 Montessori De Sagrada Familia Baliuag, Bulacan

10 SWIM PHILIPPINES

BE SEEN Tri Ilocos

March 30, 2013 Ilocos Norte, Philippines

Photos by Sam Cagayan (Tri Ilocos) and Mark Gil Espinosa (NAGT - Sipalay)

NAGT - Sipalay City Triathlon Race March 23, 2013 Sipalay City, Negros Occidental

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NCR

LUZON

VISAYAS

MINDANAO

Kayleen Zakiah Keh

Mico Angelo Del Poso

Raymund Vero Paloma

Ahlea Rhunette Alinsub Ancajas Team: Coastland Davao Swim Team Favorite event: Breast and Free Future goals: Become an Olympian Hobbies: Playing the piano, singing, playing basketball People I look up to: Kuya Aaron, Ate Cacai, and Michael Phelps What I want to be when I grow up: Doctor The thing I love most about swimming: I learned so many things from my ates and kuyas, and I am able to meet new friends.

10 yrs old • Las Piñas

8 yrs old • Bulacan

10 yrs old • Iloilo City

Team: Elizabeth Seton Saints Favorite events: 50 Fly, 50 Free Future goals: To be an Olympian Hobbies: Play, study Person I look up to: Jasmine Alkhaldi What I want to be when I grow up: I want to be a doctor.

What I love most about swimming: When I get to improve my time

Team: MDSF Vikings Favorite events: 50 Fly Future goals: Become an Olympian Hobbies: Drawing Person I look up to: Michael Phelps What I want to be when I grow up: Pilot The thing I love most about swimming: I enjoy being in the water.

Team: Nautilus Swim Club Favorite event: 50 Breast Future goal: To be a member of the Philippine Team Hobby: Beyblading Person I look up to: Papa, Vero J. Paloma, Jr. What I want to be when I grow up: I want to be a photographer-swimmercoach like Papa.

What I love most about swimming: I love being in the water. I love having fun with friends.

Want to be seen in SWIM Kids?

8 yrs old • Davao City

If you’re a swimmer 10 years and below, just email your answers to the above questions together with your photo to info@swim.ph