MEET THE UAAP CHAMP SEASON 76 MVP JOHAN AGUILAR UP CLOSE
BIG GULP THE LOWDOWN ON ENERGY DRINKS
NOVEMBER 2013
BUILDING ENDURANCE
HOW TO LAST LONGER IN THE WATER
SUPERCHARGE ME! TRAINING WITH RESISTANCE BANDS
BIG DREAMERR HANNAH DATO’S OLYMPIC AMBITION
PLUS: BEHIND THE SCENES OF • THE TRI TRI SERIES JUMBLETHON • G LEAGUE LONG COURSE • WHITEROCK TRIATHLON
E DITOR'S NOT E During our interview with cover girl Hannah Dato, she said that the very first time that she was to compete was also the very first time that she encountered a diving block. Because she didn’t know the first thing about jumping off the block, Hannah started crying out of sheer frustration. But when she finally hit the water, her tears instantly disappeared. Her training kicked in, her body remembered what it was supposed to do, and she placed third. Not bad for a first-timer. So trust your training. At one point, you might find yourself tired or exhausted or bored by the everyday routine, but submitting yourself to such rigors certainly pays off. Happy training day!
06 CONTENTS
EDITOR IN CHIEF Jing
Lejano Gallardo EDITORIAL ASSOCIATE Janina Tan CONTRIBUTORS Mach Frigillana, Chappy Callanta, Harvie De Baron MARKETING Monique Morales PHOTOGRAPHER Kai Huang HAIR AND MAKE-UP Liza Dosano DESIGN & LAYOUT Mikke
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ACKNOWLEDGMENTS:
SRI • TRAP • PSI PUBLISHER:
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Torque Integrated ADDRESS ALL CORRESPONDENCE TO 893 EDSA, BRGY. SOUTH TRIANGLE, QUEZON CITY 1103 TEL: 929-5982 FAX: 929-6322 WEBSITE: WWW.SWIM.PH E-MAIL: MARKETING@TORQUEINT.CO TWITTER: @SWIMMAGPH FACEBOOK: FACEBOOK.COM/SWIMPHILIPPINES
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FUEL RIGHT
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BUILDING ENDURANCE
10 BE SEEN
A guide to energy drinks 8 Winning Steps
MEET THE CHAMP
UAAP Season 76 MVP Johan Aguilar
BIG DREAMER
Hannah Dato dreams of going to the Olympics
SUPERCHARGE ME
Training with resistance bands
IN DEPTH
A look at our growing community Behind the scenes at Tri Tri Series Jumblethon, G-League Long Course, Whiterock Triathlon
12 SWIM KIDS
Meet the sport’s future stars
SWIMMING FACTS
Water Trivia
HEALTH • NUTRITION • WELLNESS CALENDAR OF EVENTS NOVEMBER 10 11 16 19-22 29
Cherifer Little League Swimtastics Meet 3 Palarong Maynila La Stanza Invitational Meet Batang Pinoy Championships Milo National Championships
DECEMBER 12-14
Speedo G League Championships
PUBLIC POOL VENUE
FUEL RIGHT, FEEL GREAT
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THE SECOND PART OF OUR SERIES ON SPORTS SUPPLEMENTS by harvie de baron
ast issue, I discussed the pros and cons of drinking Sports Drinks. For part 2 of the Fuel Right, Feel Great series, let’s take a look at Energy Drinks. WHAT IS AN ENERGY DRINK? An energy drink is any drink that is meant to increase the energy level of the person who takes it. The two primary ingredients of most commercially available energy drinks are sugar and caffeine. Although a number of energy drinks in the market have added other ingredients such as ginseng, guarana, royal jelly, and other substances that supposedly help in keeping a person alert and awake, the bulk of the energy delivered to the body is still from caffeine and various forms of sugar. WHAT DOES IT DO TO A SWIMMER? A lot of swimmers take energy drinks, hoping it would help them cut time from their swim. Although it does take energy to have a good swim, it requires more than that to get great results. Energy drinks may give that sudden burst of energy but
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it is a short-term solution which does more bad than good. The caffeine content in most energy drinks makes it unsuitable for younger swimmers. Furthermore, excessive caffeine, plus the sun exposure swimmers experience during a meet, is a trigger for migraine attacks for some people. Caffeine can also trigger irregular heartbeat. It is also not advisable to give anything with a considerable amount of caffeine to someone who has never taken caffeine before. Lastly, it is also a diuretic. If not careful, a swimmer might have to face dehydration caused by the intake of caffeine. Caffeine and sugar deliver inconsistent energy to a swimmer who takes commercial energy drinks. Refined sugars that are often used in making energy drinks cause highs and lows. Although it gives a sudden burst of energy, it also causes sugar crashes which are not good for any swimmer, considering swim meets last the whole day. Bottomline: Energy drinks do not deliver a consistent performance for a swimmer who wants longterm improvement.
WHAT ARE THE ALTERNATIVES? Instead of taking refined sugarladen and caffeine-spiked energy drinks, the better long-term alternative would be to rest properly the day before, and eat well throughout the day to ensure a good energy level. I am also an advocate of proper micronutrient intake. This means giving swimmers the right amount of vitamins and minerals in the form of supplements. If a swimmer has the right amount of vitamins and supplements, then he recovers properly and has a better immune system which translates to a better swim on competition day. Another great alternative are energy gels that contain complex sugars that do not cause energy crashes. Energy gels, taken at the right time, can make a big difference in swim times; that’s what we’ll discuss next issue. 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.
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 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. 367-8041 / 367-8062 Monday-Friday: 8AM - 9PM, Saturday: 8AM - 5PM Pool Detail: 25m, roofed
BUILDING ENDURANCE OUR NEWBIE BOOT CAMP GIVES YOU THE MOVES TO MAKE YOU LAST LONGER IN THE WATER. BY JANINA TAN
Here’s our workout for November. This month, we’re working on WEEK 3 DAY 1 mileage and endurance. WARM UP: 300m Swim free WEEK 1
WEEK 2
DAY 1 400m Swim free 10x50m swim free with paddles 10 seconds rest after every 100m 2x400m swim free, breathe every 3 – 10 seconds rest after every 400m COOL DOWN: 200m easy swim free TOTAL LOAD: 1900m
DAY 1 WARM UP: 200m Swim free 200m Kick free MAIN SET: 5x100m pull free with paddles and pullbuoy 15 seconds rest after every 100m 8x50m swim free 10 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 1500m
WARM UP: MAIN SET:
DAY 2 WARM UP: 200m Swim free 200m drill free – catch up* MAIN SET: 4x200m swim free, maintain pace** 15 seconds rest after every 100m 6x50m kick free 10 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 1900m
WARM UP:
DAY 3 WARM UP: 200m Swim free 200m pull free MAIN SET: 5x150m swim free, breathe every 3 strokes 15 seconds rest after every 150m 4x100m kick free 15 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 1750m
DAY 2 200m Swim free 200m kick free MAIN SET: 8x100m swim free, 1st 50m breathe every 5, 2nd 50m breathe every 3 - 15 seconds rest after every 100m 12x50m pull free with paddles and pullbuoy 10 seconds rest after every 50m COOL DOWN: 300m easy swim free TOTAL LOAD: 2100m DAY 3 WARM UP: 300m Swim free 200m pull free MAIN SET: 2x(5x100m) swim free, breathe every 3 strokes 15 seconds rest after every 100m, 1 minute rest after every 5x100m COOL DOWN: 300m easy swim free TOTAL LOAD: 1800m
200m drill free – catch up 2x(6x50m) swim free with paddles 10 seconds rest after every 50m, 1 min rest after every 6x50m 200m easy swim free 4x100m swim free, breathe every 3 – 10 seconds rest after every 100m COOL DOWN: 300m easy swim free TOTAL LOAD: 2000m MAIN SET:
DAY 2 WARM UP: 200m Swim free 400m kick free MAIN SET: 3x(4x100m) swim free, fastest maintain*** 15 seconds rest after every 100m, 1 min. rest after every 4x100m 6x50m pull free with paddles and pullbuoy 10 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 2300m DAY 3 400m Swim free 200m pull free MAIN SET: 2x400m swim free 15 seconds rest after every 400m 200m swim easy 8x50m swim free, fastest maintain 10 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 2200m WARM UP:
WEEK 4
DAY 1 200m Swim free 400m drill free – catch up Main Set: 10x50m Kick free 10 seconds rest after every 50m 2x(8x50m) swim free fastest maintain 10 seconds rest after every 50m, 1 min rest after every 8x50m 100m easy swim free 3x100m swim free, breathe every 3 – 10 seconds rest after every 100m COOL DOWN: 200m easy swim free TOTAL LOAD: 2500m WARM UP:
DAY 2 400m Swim free 200m pull free with paddles & pullbuoy MAIN SET: 8x50 kick free 10 seconds rest after every 50m 4x300m swim free, maintain pace 15 seconds rest after every 300m 6x50m drill free, catch up 10 seconds rest after every 50m COOL DOWN: 200m easy swim free TOTAL LOAD: 2700m WARM UP:
DAY 3 400m Swim free 200m kick free MAIN SET: 6x100m pull free with paddles & pullbuoy 15 seconds rest after every 100m 6x200m swim free 15 seconds rest after every 400m COOL DOWN: 200m easy swim free TOTAL LOAD: 2600m WARM UP:
*Catch up drill: Pull one arm at a time, ensure that your hands are in a streamline position before you pull with your other arm. **Maintain pace: A pace you can keep until the end of the workout. ***Fastest maintain: Fastest pace that you can maintain throughout the set.
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HERE COMES THE CHAMP! MEET JOHAN AGUILAR, A SENIOR AT DE LA SALLE UNIVERSITY, WHO WAS NAMED MVP FOR SEASON 76 OF THE UAAP
HOW DOES IT FEEL TO BE THIS YEAR’S MVP?
Since this is my final year in DLSU, I couldn’t have asked for a better ending to my UAAP career. I didn’t expect it with all the other contenders for MVP this year. It was such a big surprise. To be honest, I didn’t expect that I’d be able to pull it off. I believe that it was really the Lord that guided me throughout the competition.
WHO WERE THE OTHER CONTENDERS FOR MVP THIS YEAR FOR THE SENIOR MEN’S DIVISION?
There was Charlie Walker and Axel Ngui. Given that they were in most of my events, it was a really good competition. The game this year was really about strategically choosing events where you could win.
WHO DO YOU THINK WILL BE THE MVP NEXT YEAR?
Next year will be another interesting year. It could be Axel Ngui or Charlie Walker, but Jessie Lacuna of Ateneo will have a big chance to get it since he’s really good. He is also our representative to the Olympics.
WHAT ARE YOUR PLANS AFTER COLLEGE?
I’ll have to start working. If there are still opportunities to compete, then I’ll definitely still give it a go. I’d still like to keep in touch with the swimming community. If given the chance to mentor and inspire the future generation of swimmers, why not?
DO YOU HAVE ANY ADVICE FOR ASPIRING CHAMPIONS?
The most important thing is to stay humble and offer everything up to the Lord. He blesses those who are humble, down to earth, and appreciates those around them. Behind every great swimmer is a parent and a coach that supports and cares for them. Always remember to be thankful for all your blessings. Swimming is a very demanding sport and some may have a hard time balancing school and training. But if you find joy and excitement in the sport, it would be all worth it in the end. Swimmers need to create a long term goal in terms of their swimming career and learn to prioritize and make sacrifices in order to achieve their dreams.
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BIG DREAMER BY JING LEJANO
Watching the Olympics on television inspired Hannah Dato to take up swimming. No wonder it is Hannah’s most cherished dream to one day participate in this venerable international competition.
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PHOTOGRAPHY BY KAI HUANG
n the summer of 2000, a young Hannah Dato watched as the Millennium Olympic Games unfolded in Sydney. Swimmers from 954 nations competed at the Sydney International Aquatics Centre, including world record holder Dara Grace Torres and Australian freestyler Ian Thorpe. Hannah was so mesmerized by the grace and strength of these competitors that she wanted to get in the water herself. When the opportunity came for Hannah to join a learn-to-swim program she did so with gusto. She was six years old. Every summer from thereon, Hannah would participate in a swimming program until she entered third grade, and went on training the whole year round. Training proved to be challenging as her coach was a strict one, and demanded discipline. Absences were discouraged and swimmers were exhorted to come on time or pay the consequences--so many number of push-ups for so many minutes late. The tactic worked; Hannah was never late for training. All that training paid off. When Hannah eventually qualified for the 2007 Palarong Pambansa in Koronadal, she struck gold, placing first in the 50-m Fly, 100-m Fly, and 100-m Free. She would go on to participate in every Palarong Pambansa thereafter, always making a splashing performance; except in 2011 when she went to Australia for the Arafura Games and did her country proud by bagging two golds. Hannah’s journey towards the winner’s pedestal, however, was not without its challenges. Hannah remembers the very first time that she entered a swimming competition, a novice meet where she was to swim the 25-m Free. When she went to the pool, she saw the diving blocks. Having never jumped off a diving block before, Hannah was anxious. Indeed, so anxious was she that tears started flowing down her face. She says, “Umiiyak ako sa diving block.” But as soon as Hannah hit the water, her training kicked in. Her crying fit disappeared and she just started swimming. She placed third. That first taste of competition only inspired Hannah to move forward and make herself even better. When she found herself at the Rizal Stadium
for an NCR meet, she dreamed of eventually entering the Palarong Pambansa. When she finally made it to the Palarong Pambansa, she aspired for something bigger. Hannah recalls the first time she participated in a swim meet abroad. It was the Hong Kong International School Competitions, and Hannah was in her second year in high school. She was happy to be meeting new faces and to be going to a different place. But though her mood was one of joy, her mind was definitely in the game, and she vowed to give her very best. Hannah would place first in all her events, and would eventually be named Most Outstanding Swimmer. Now a freshman at the Ateneo de Manila University, Hannah is setting her sights on one day carrying the national colors in the Olympics. Like the typical 18-year-old, she likes hanging out with her friends, getting her fill of Awkward and The Vampire Diaries, and sitting down with a good book; she is currently finishing To Kill A Mockingbird. Unlike the typical 18-year-old, Hannah devotes a significant amount of her time in the water, training for future meets, hoping to qualify for the SEA Games, Asian Games, and of course, the Olympics. Fortunately, she has her family and her coach by her side. She says of her parents: “Lagi silang nandyan kapag competition. Minsan nga, nauuna pa sila sa resort kaysa sa akin. Kapag international, di ko pa nababalita, congratulations na sila agad.” Her parents always tell her: “Ang totoo kong kalaban, yung time. Do my best. Listen to my coach.” Her coach, Pinky Brosas, always tell her: “Think day by day. Monitor your progress.” He adds that if she looks at things too broadly, she might get disheartened. As for Hannah, she’s taking everything in stride. At the time of our interview, she was preparing for yet another international competition as she balanced her university and training schedules. Suffice it to say that Hannah will be more than ready when she hits the water once again.
Hannah is setting her sights on one day carrying the national colors in the Olympics
ON HANNAH: TYR Tracer Edge Racing Cap, TYR Nest Pro Goggle Mirror - Red, TYR North lts Maxback with Cap.
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HIGH PERFORMANCE SWIMMING
SUPERCHARGE ME!
ne of the top exercise tools that swim coaches use for dry land training are resistance bands or tubing. This has been the go-to equipment for most swim coaches for the past 20 or more years. They help in strengthening the shoulder joints while mimicking the different swimming strokes outside the pool. But did you know that resistance bands can be used for so much more than just stroke practice? I use these bands also for muscle activation, core training, and total body power development. Here are three ways that you can supercharge your training by using resistance bands:
You will need a partner or a very sturdy heavy object to loop the bands around. Loop the bands around the bell and then have your partner stand to your right; loop the band also to your partner’s ankle. Swing the bell as hard as you can, trying to keep it center, do 10 to 15 swings then turn around so that the resistance is now on the other side and then do it again.
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This requires two bands and a bit of a set up. It’s also much easier with closed loop bands. You will have to loop two bands together and then step on one band and have the other band around your waist. Refer to the pictures. Stand up straight and feel the resistance from the bands. Squat down 10 to 15 times as quick as possible. Right after, squat-jump 10 to 15 times as fast as possible. Rest for 1 minute then repeat for 3 sets.
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KETTLEBELL SWING WITH DIAGONAL RESISTANCE:
SQUAT COMPLEX:
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GETTING THE MOST FROM RESISTANCE BANDS BY COACH CHAPPY CALLANTA
I learned these exercises from movement specialist, Ido Portal. I often do them at the start of a workout to make sure that my shoulders get some attention. Anchor the bands on a high beam like a pull up bar. Do 1 set each of the movements starting from above the head, then with your hands out to the side, and finally with your hands by your thighs. Face away from the anchor point and pull the bands forward and back for 10 times. Then make small circles going in towards the body and then small circles going away, do both for 10 times each. Coach ChappyCallanta is the Fitness Program Director of 360 Fitness Club. You may get in touch with him through his phone at 0917-7962173 or e-mail him at cscallanta@ gmail.com or chappy@ completethecircuit.com
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SHOULDER ACTIVATION:
IN DEPTH FEATURED SWIMMER: Full name: Lanz Alonzo P. Ventabal Date of birth: November 13, 1991 School: St. Therese of the Child Jesus Team: Navotas Baywolves Swim Club Coach: Peter Paul Y. Pablo >> What are favorite events and best times? 100m Fly (1:43.75); 100m Breast (1:47.21); 50m Breast (47.59) >> What is your most memorable achievement? Broke the record on all four events I joined. >> What is your typical day like? Playing outside, eating, watching TV, playing PSP >> What are your future goals? To be the best swimmer that I can be >> Who do you look up to? My coach >> How would you describe yourself as a swimmer? I never settle for second best.
FEATURED COACH:
PETER PAUL Y. PABLO, 27 NAVOTAS BAYWOLVES SWIM CLUB OF NAVOTAS
>> How long have you been coaching? Three years >> How long have you been into swimming? I’ve been swimming since I was 6 years old. >> What made you decide to be a coach? I was inspired by my uncle coach Mando Yumul and most members of the family are coaches of different teams and schools. >> What are you like as a coach? I am strict when it’s time for training. There will always be time for play and time for work. >> What is your coaching philosophy? Sensitivity and open communication >> What makes a good student/athlete? The one who listens and follows instructions and who’s not afraid to voice out what he wants, his opinions and views. >> What is the most important attribute an athlete must have? Dedicated and committed
F EATURED T EAM:
NAVOTAS BAYWOLVES SWIM CLUB COACH: Peter Paul Y. Pablo LOCATION: Navotas City Youth Center “TUMANA” NUMBER OF SWIMMERS IN THE TEAM: 21
MOST NOTABLE ACHIEVEMENTS: • Lanz Alonzo Ventabal, 9yo, MOS, PCA Stingray Swim Meet 2013 • Maxine Jabrielle Ugaban, 6yo, MOS, 1st Don Bosco Swim Cup 2013 • Ice Alyhs Tan, 12yo, MOS, Cherifer Little League Swimtastic Meet 2
>> How do you motivate your students? A one-on-one and heartfelt talk with them, that I am not just their teacher/ coach but also a brother and a friend who will be with them all the way.
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BE SEEN
Tri Tri Series: Jumblethon September 29, 2013 UP Diliman
G- League Long Course Swim Meet
September 28-29, 2013 Marikina Sports Complex
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BE SEEN
Whiterock Triathlon Whiterock Hotel & Waterpark October 12, 2013
G-League Long Course Swim Meet San Beda Alabang August 31 to September 1, 2013
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Caryl Gabrielle Sagun
Yoshimichi Maruo
Basti Castro
Kyren Sheloah Abulog
9 years old • Quezon City
10 years old • Makati City
8 years old • Bicol
11 years old • Cavite
Favorite event: Butterfly Future goal: To become the first Olympian gold medalist of the Philippines Person I look up to: Michael Phelps What I want to be when I grow up: International flight attendant What I love most about swimming: It helps build self-confidence.
Team: Rizal Memorial Team Favorite events: Butterfly and breaststroke Future goal: To become a national swimmer Hobbies: Drawing and dancing People I look up to: My parents and my coaches What I want to be when I grow up: To become an Olympian and an architect
Team: Iriga Flippers Swim Club Inc. Favorite event: Breaststroke and freestyle Future goal: To be the best swimmer People I look up to: My Dad and Mom What I want to be when I grow up: Doctor What I love most about swimming: Competition
Team: MCES Tankers Favorite Events: Freestyle and backstroke Future goal: To be part of the Philippine Team Hobbies: Dancing, singing, and playing computer games Person I look up to: Michael Phelps What I want to be when I grow up: To become a teacher and a photojournalist
WANT TO BE SEEN IN SWIM KIDS?
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
SWIMMINGLY FUN FACTS
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Competitive swimmers use the term fast pool when they are describing a pool that has a good gutter system on the sides. This system allows the water to flow out easily and doesn’t allow waves to bounce back to the middle of the pool. The lane lines can also help control the waves and the deeper the pool is, the fewer waves hit the bottom and bounce back up to the surface. The absence of such waves means less resistance for swimmers, giving them faster times.