Swim Philippines NovJan2012

November 2011-January 2012

Leader of the Pack A Quick Q&A with Ayala Harpoons’ Coach Archie Lim

The UnderDog Danielle Torres’ s Success at the SEA Games

Are You Ready to Tri? Reasons To Join The Tri-Wagon

Stick With It

Resolve To Meet Your Goals This 2012

Pain-Free Strengthen Up and Avoid Injuries

PLUS:

Be Seen: NAGT-UPLB Timex 226

A Fine Balance Champion Swimmer Celina Gonzalez On Having Fun and Achieving Goals

november 2011 ~ JANUARY 2012

05 Toughen Up!

How Incorporating Strength Training Can Make a Difference

06 In Perfect Harmony

Celina Gonzalez on Enjoying the Holidays and Achieving Goals

08 Fin Swimming Phenom

Danielle Torres’ Success in the SEA Games

A Cut Above The Rest

Ayala Harpoons Coach Archie Lim on Being a Good Coach

09 Make Your New Year’s Resolution

Helpful Tips to Make You Stick to Your Goals

10 Why You Should Tri

With the holiday season finally over, it’s time to get back on track. Instead Philippines

Editor's Note

The Benefits of Getting Into Triathlon

of just listing down as many things as you can think of to resolve this year, make 2012 more memorable by coming up with realistic resolutions.

In this issue, we’ll help you achieve the goals you’ve set for yourself— sports-wise and in general—with the articles “Make Your New Year’s Resolution” and “Nutrition Resolution”.

For swimmers, learn how important it is to incorporate simple strength training in your routine workouts which could help prevent swimmingrelated injuries and conditions. We also feature fin swimmer and recent Southeast Asian (SEA) Games gold and silver medalist—Danielle Torres.

Keshia Fule Mikke Gallardo

editor in chief Design & Layout

ContributorS

Lea Langit • Harvie de Baron Cielo Anne Calzado Marketing Monique Morales

Shaira Luna Ruel Papa

All of us from SWIM Philippines would like to thank all of you for

Photographer

your support and for inspiring us to keep doing what we do. We hope

Hair and MakeUp

that you’ll still be with us this 2012 as we continue to promote not only swimming, but a passion for active, healthy living as well.

acknowledgements

San Beda Collge • Sarita Zafra Richard Luna Publisher:

Sports ‘R’ Us Marketing & Events Group Address all correspondence to 2401 Tejeron Street, Sta. Ana, Manila

Us Write in! &W 02

SWIM PHILIPPINES

Need swimming, triathlon, health, or nutrition advice? Let our experts help you find your answer! Send all correspondences, together with your contact information, to sportsrusmarketing@yahoo.com or to 2401 Tejeron St., Sta. Ana, Manila. The published commenter/s will get a chance to win a SPEEDO gift certificate worth P1,000. Readers are also invited to write the editor, send in their photos, or share their stories.

Tel: (632) 5635532 loc. 110

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Common Swimming Conditions and How to Prevent Them Swimming may be a non-impact sport but that doesn’t mean swimmers aren’t susceptible to injuries. Usually, swimming-related injuries are brought about by poor stroke technique and lengthy, demanding workouts. Here are some of the most common injuries that you should take note of:

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SWIM PHILIPPINES

The Push-up

For the seasoned, more advanced swimmers, swimming alone is not enough if you’re looking to step up your performance level. So what else can you do when you think you’ve already capitalized your swim time? Add strength training to your program!

Incorporating swim-specific weight- and dry-land training to your program can help you in many ways, including building up your strength and endurance, increasing flexibility, injury prevention, and rehabilitation. It’s important to note that the goal is not to bulk up (as bulk equals resistance) but to improve muscle power and endurance. Here are some simple exercises you can do that target the main muscle groups swimmers usually use.

Works out the biceps and triceps, pectoral (chest), abdomen, abductors (hips), quadriceps, and hamstring muscles.

Start off by balancing on your toes and hands (slightly wider than shoulder width), with back and legs straightened. Breathe in as you lower your torso to the floor, bending your elbows to 90 degrees while engaging the abdominal muscle to keep your legs straight. Breathe out as you push back to your starting position. Start with 3x5 reps (with 45-second rests between sets) and gradually build up to 3x10 and/or 3x15 reps.

Take it up a notch: Try balancing your toes on a stability ball as you do your push-ups.

The Squat

TOUGHEN UP!

Learn how strength training can improve your swimming performance.

Works out the biceps, triceps, quadriceps, hamstrings, calf, abdominal, and core muscles.

Start by lying face down. Push up with your elbows and feet, keeping a straight line from your head to your feet without raising your bottom too high or sinking it too low. You can also do side planks by pushing yourself up with your left or right elbow and with your feet, keeping your free hand on your side while making sure your hips don’t drop too low to the ground. Hold the position for 45 seconds and increase gradually for 3 sets with rest intervals.

Take it up a notch: Try raising one foot off the ground and hold the position. Do the other side for the next set.

Swimmer’s Shoulder Shoulder injuries are common for those who swim freestyle and, to a lesser degree, backstroke and butterfly. This is due to the constant arm/shoulder rotation movement which usually affects the rotator cuff muscles (which make up the shoulders). This condition is also known as rotator cuff tendonitis or tendon inflammation/irritation.

Breaststroke Knee The position of the knee when doing the breaststroke kick affects

the medial collateral ligament (which runs along the inner side of the knee). Increasing pressure and straining this ligament and the knee joint will lead to this condition and will worsen it even more with continuous exercise.

Neck-related Injuries The constant movement/rotation makes the neck susceptible to injuries—more likely when it isn’t aligned to the spine. This condition occurs when swimming the freestyle, where one over-rotates the head as he/she inhales.

IN THE POOL Swimming & Triathlon Highlights from Local & International Scenes

Take it up a notch: Try holding up weights or a medicine ball in front of you as you do your squats.

Lower Back Injuries This is usually due to the overarching of the back for swimmers who swim with a high head position and sinking hips/ legs in the freestyle. It can also be caused by relying too much on the strength of the back to lift the upper body when doing the butterfly, instead of allowing the body wave (created through the proper body undulation and dolphin kick) to do its job.

It is by knowing and applying the proper swimming technique, with the help of a certified and

experienced swimming coach, that these swimming injuries can be prevented. Make sure you do the necessary stretching exercises to loosen up your body and improve your flexibility. Warm up before an intense swimming program and cool down properly after. Strengthening exercises and weight training that target your specific needs can also help inhibit further aggravation. More importantly, take time to rest as it is still the most effective and common treatment for a full recovery.

Triathlon: • The Cobra Ironman 70.3 Philippines is relocating from Camsur to Cebu for the 2012 edition to be held on the 5th of August.

• Arland Macasieb won the men’s division of the Timex 226 Bohol Triathlon with a finish time of 10:18.57 hours. August Bendicto came in second (10:27.30), followed by Franklin Penalosa in third (10:36.53). Laarni de Guzman led the women’s category with a time of 14:19.15 hours, followed by Janice Tanada (14:33.33) and Ting Joson (15:39.52).

JANUARY

Stand with feet almost shoulder-width apart. Breathe in as you lower yourself to the ground, keeping your knees tracking over your toes as you bend till your thighs are parallel to the ground. To maintain balance, make sure to stay on your heels at all times (not on your toes) and keep your back straight as you hold your arms out in front of you. Press back up through your heels as you breathe out, returning to your starting position. Start with 2x15 reps with 45-seconds rest intervals till you can manage to do 3x30 reps. You can also opt to do squat holds by holding the position for 30 seconds till you can manage holding it for 1 minute for 3 sets.

of Events

Works out the hamstrings, quadriceps, gluteal, calf, trunk, and lower-back muscles.

Calendar

The Plank

Aquatics: • Filipino swimmers Dorothy Hong, Jessie Lacuna, and Ryan Arabejo; and divers Jaime Asok, Rexel Ryan Fabriga, Cesile Domenios, and Sheila Mae Perez hauled a total of 3 silver and 6 bronze medals at the 26th Southeast Asian Games in Indonesia.

• Also at the 26th SEA Games: Dorothy Hong established 2 new Philippine records in the 50m (29.96 secs) and 100m (1:03.69 mins) backstroke events, in which Olympian Akiko Thomson reigned supreme for 19 years. Johansen Aguilar and Dhill Lee Anderson also broke the 50m (27.29 seconds) and 50m Butterfly (25.27 seconds) backstroke records, respectively.

• Fin swimmer Danielle Torres bagged gold and silver medals in the 50m and 100m surface events of the 26th SEA Games, respectively. The relay team of Matthew Rodriguez, Franz Baaco, Ace Godoy and Leonard Sabellina nabbed the third spot in the men’s 4x100 bi-fin event.

• Open Water Swimming officially became part of the competition program at the recently held Southeast Asian Games in Indonesia.

• Australian swimmer, Olympic champ, and former worldrecord holder Ian Thorpe made his debut in the FINA Swimming World Cup 2011 held in Singapore, coming from a 5-year-long retirement from swimming.

7-8

TRAP Level 1 Technical Official Course

14-15 Multisport Weekend (Filinvest, Alabang) 15

XTERRA Trail Run (Timberland)

22

wetSHOP Aquathlon (Philsports)

30-Feb 3 ITU Triathlon Coaching Course-Level 2 (Subic)

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SWIM PHILIPPINES

IN PERFECT HARMONY Champion swimmer Celina Gonzalez finds a fine balance between enjoying breaks, training, and reaching goals.

B y C i e l o A n n e C a l z ado • P h o t os b y S h a i ra L u n a

We all love listening to music and I bet we each have our own favorites. What makes music pleasurable to the ears is its perfect harmony—the right blending of words and sounds. For ace swimmer Celina Gonzalez, harmony means finding a serene middle ground between training and having fun.

Swimming as a fun and learning experience A student of the Ateneo de Manila University, Celina is a part of the Ayala Harpoons Swim Club under Coach Archie Lim. Her swimming career started at the age of 7—thanks to a “Learn to Swim” program under Coach Rose Rodriguez. “Since my sister and I didn’t have anything to do, we decided to try it out. We enjoyed it and started training for competitive swimming,” Celina recalls. Eleven years after, the 18-year-old only has good words on how much she has learned from the sport. “I’ve learned that in swimming or in any other sport, it’s always hard work and determination that keep the athlete on top. You have to treat training like a real competition and don’t do the workouts just because you’re told to do so. Always communicate with your coach since it’s important to have a good athlete-coach relationship. Believe in yourself and enjoy the sport,” Celina shares.

Staying focused during the holidays One of the toughest challenges of being an athlete is keeping your form during off-season.

Given the many parties, dinners, and gatherings, Celina tries to be active—doing other activities like jogging, dry land exercises, bowling, badminton, or just about anything to keep her going. She still eats healthy but rewards herself during the Christmas and New Year holiday season by eating anything she likes. The promising swimmer also has a nutritionist—Harvie de Baron. “He makes me eat a lot throughout the day. I have to eat every 2 to 3 hours and it’s great because I feel that I have the energy to do many things,” Celina muses. Following the said program enables her to eat a lot but still maintain her weight. When it comes to her exercise regimen, Celina swims 8-10 times a week during the UAAP season, summer, and national competitions. Dry land training takes 30-45 minutes before swimming. Off season training means swimming at least 5 times a week.

Name: Celina Gonzalez Age: 18 years old Birthday: June 18, 1993 Team / Coach: Ayala Harpoons Swim Club / Coach Archie Lim School: Ateneo de Manila University Tips on being in tip-top shape during the holidays: Enjoy it as much as possible! If you don’t want to swim, try other activities.

Stay active!

Best lesson learned from swimming: There would always be hardships and obstacles along the way. You can choose to face them with hope and determination or face them with pessimism. At the end of the day, these problems are not going to change. What we could change is the amount of time and effort we put into it and our attitude towards it—that would make all the difference in the world!

On motivations and looking ahead Celina does not have exact plans for the future yet; for now, her immediate plan is to finish her course and pursue further studies. One thing’s for sure—she’d still continue swimming and competing. “My goal in swimming and in life is simply to be able to achieve the best that I can do and hopefully make a difference in other people’s lives along the way,” she enthuses.

Motivated by the self-fulfillment she gets every time she improves and the accomplishments she has made since the beginning—we will surely be seeing more from this talented lady.

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FEATURED SWIMMER A CUT ABOVE THE REST Coach Archie Lim lets us in on the secrets behind being a good coach

by Cielo Anne Calzado Even with 12 years of coaching experience under his belt, Coach Archie Lim of the Ayala Harpoons Club is just getting started. From motivating athletes, relaxing, to giving tips to his team, Coach Archie always finds ways to improve his craft.

FIN SWIMMING PHENOM

F

BY KESHIA FULE

in Swimming was relatively an unknown event before the Southeast Asian Games. So when news broke that the country had earned another gold medal in Indonesia, no one expected that it would be from 15-year-old Danielle Torres who surprised everyone with her first place win in the 50m Monofin Surface event, and a second place finish in the 100m distance of the same event.

responded and took the challenge. Danielle’s next stop was Indonesia for the SEA Games.

Taking the Spotlight

Preparing for an international event like the SEA Games entails years of preparation. Danielle just had 8 month so it was only natural that she didn’t expect too much from herself. “The idea [of competing in the SEA Games] made me excited as it draws closer and ATHLETE’S PROFILE closer since it was my first time,” Name: From Swimming she exclaims. “But of course Danielle Faith S. Torres to Fin Swimming there is this hope of winning Age: 15 Danielle first began as a because I am aware of how the Date Of Birth: October 7, 1996 swimmer when she was 10 federation has supported me in School: years old, joining the Palawan terms of expenses for the training Palawan Hope Christian Swimming Club under Coach and gears.”

School Toyskie Dalisay where monofin

But their efforts surely Teams: (as opposed to the more weren’t wasted as Danielle made Palawan Swimming Club (Coach Toyskie Dalisay) commonly used bi-fins) was only them proud with her gold and Philippine Fin Swimming used as part of their workout, silver medal wins. “It was a mix Federation specifically to improve on the of feeling proud and in disbelief (Coach Mary Ann Reyes) butterfly stroke—her specialty. at the same time after I’ve won; Swimming Idol: It was only 8 months ago that that God had answered my Akiko Thomson Danielle was formally introduced prayers. It was such a patriotic to the sport after the Philippine Fin Swimming moment especially seeing how the Philippine Federation sent an invitation to the top 8 flag was raised above the rest,” she shares. butterfly swimmers from the National Youth Danielle is currently preparing for the Test competition. Among the females invited, CMAS Asia to be held this November in she and her coach were the only ones who Vietnam.

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SWIM PHILIPPINES

Q: How long have you been coaching and what’s the first team you coached?

A: I started coaching in 1999 when we formed the Ayala Harpoons Swim Club— making it my first team. Aside from that, I’m the program head of the QCSC Buccaneers, Celebrity Rapids, Blue Eagle Swim Club, and Ateneo Varsity Team.

Q: How do you motivate your athletes?

A: Each individual is motivated differently so you have to find their “niche” but generally it’s about setting a goal and making them believe and feel confident that it’s achievable Q: During the holiday season, what tips do you give to the team? Do you still train during the break?

A: We do cross-training and other sports and activities like Frisbee and soccer. Training during the break depends on the schedule we have for the coming year. If we have important meets we train and have minimal time off.

Q: How does one become an effective coach and what do you think are the qualities an effective coach must have?

A: I don’t think it’s any secret that dedication to your work and communication with your swimmers and parents are the most important traits to be an effective coach.

Aside from these, constant learning and upgrading of knowledge in coaching, professionalism, enthusiasm, and openness are the top qualities a coach needs to be able to work well with his athletes.

Q: What was the best advice you’ve given to your team and what’s your advice to young coaches?

A: Swimming is still an individual sport; in the end, athletes control their swimming careers.

There’s only so much a coach and their parents’ support can do. For coaches out there, it would be the same advise I

MAKE YOUR NEW YEAR’S RESOLUTION

A

s another year begins, most of us start out with a sense of resolve that we are going to make changes to improve either our environment or our lives—more specifically, to getting physically fit and healthy especially after the expected weight gain during the holiday season. But more often than not, we tend to fall short on the goals we’ve set for ourselves.

According to sports nutritionist Harvie de Baron*, “the decision to be healthy is easily achievable only when you have a deeper reason for wanting to be healthy and fit. If you hinge your decision on something shallow, chances are you will give in the next time a slice of cake comes your way.

Health and fitness go beyond weight and looking good.”

Here are some tips to keep up with your resolutions (and hopefully lose the pounds in the process).

1 2 TIP

TIP

Plan Ahead Make a list of your goals ahead of time to make sure that they are well thought out.

Be Realistic

Avoid making unattainable and drastic goals. One good example is promising never to eat a certain food again, when you’ve had it all your life.

Depriving yourself can result to bingeing.

Start by lessening the frequency of eating that certain food. Breaking your resolution into manageable portions makes it easier to realize your goal.

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Share It

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Don’t Be Too Hard on Yourself/ Learn to Reward Yourself

TIP

Talk about your plans with your family and friends instead of keeping them secret. That way, you’ll have a support system around you that can help you stay on track. You might even find someone that has the same goals—that way you can motivate each other.

TIP

Stick to It

Take it one step at a time and strive to do your best. When you achieve something, celebrate by treating yourself to something you enjoy and doesn’t contradict your goals.

Experts claim that it takes more or less a month for a new activity to become a habit and 6 months or so for it to become part of your lifestyle. “It is important to bear in mind that when you get into a program, sustainability is key. Choose a program that you can stick with.

Ask yourself if you can incorporate it to your lifestyle for the rest of your life,” Harvie shares.

If your motivation runs out before you’ve even achieved your goal, start over. New Year’s resolutions aren’t supposed to be done during January only. Refreshing your goals may even help you get your motivation back.

3 TIP

Try and Try Again BONUS TIP

*Harvie de Baron is a sports nutritionist with a diploma in Sports Nutrition from Oxford College. He has a list of happy clients who have attained their weight targets—whether weight gain or weight loss. See more of Harvie’s health tips by liking his page (“Harvie de Baron”) on Facebook. You can also email him at harviedebaron@gmail.com for inquiries.

Setting training and performance goals is something serious athletes are good at. This year, why not Nutrition Resolutions incorporate a nutritional goal that will support your training and maximize your performance level?

Chris Rosenbloom, PHD, RD, CSSD*, uses the “SMART” goal approach: to set a goal that is Specific, Measurable, Attainable, Realistic and TimeLimited. Here are some of his nutrition resolutions that can help boost your energy for training and keep you strong all season long.

Pack snacks.

Practices are long and grueling.

Stay fueled by packing snacks before you leave the house each morning to help fight fatigue and replenish your energy reserves.

Choose snacks that are portable, tasty, and nutrient-rich. Good choices include peanut butter on crackers, 100% fruit or vegetable juices, trail mix, nuts, raisin oatmeal cookies, fig bars, and dried or fresh fruit. Wash it down with a sports drink.

Don’t train hungry.

Early morning workouts make it hard to eat breakfast but training on an empty stomach makes highintensity workouts more difficult.

Your liver stores of glycogen (carbohydrate) can be depleted after an overnight fast and muscle can be broken down for needed fuel. Try eating a hard-boiled egg or a cup of instant oatmeal (stir in a tablespoon of peanut butter) in the morning before you do your workout.

Recover your losses.

Break out of a food rut.

After a hard workout for more than 90 minutes or when competing in multiple events, you need to replace lost glycogen. Most athletes don’t drink enough fluids during exercise so at the end of activity they are often hypohydrated if not outright dehydrated. As soon as training or your first event is over, eat and/or drink a carbohydrate-rich snack to start replacing glycogen.

Your muscles are very receptive to replenishing lost fuel right after exercise, so don’t wait until the end of the day to eat. A carbohydraterich beverage can replace both glycogen and fluids.

Make this the year to try new food once a week…most of us eat the same foods day in and day out, but you might be surprised that you might like something you haven’t tried before. Try different fruits, vegetables, grains and lean proteins. Try quinoa or couscous instead of rice, broccoli instead of corn, or lean pork loin instead of chicken breast. If you don’t like it, that’s OK—at least you tried. *Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department *Source: www.usaswimming.org

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1

Considered to be a fast-growing sport, here are some reasons why you should get into the tri-wagon as well!

You Will Lose Weight

The first thing you’ll probably notice as a Triathlete-in-Training is that your clothes will become too big. That’s because training for such a three-sport event will make you as fit and healthy as you have ever been in your life.

When you engage in a well-balanced program of swimming, cycling and running--known as cross-training--you will burn an enormous amount of fat from every area of your body.

Better yet, the weight will come off as a natural consequence of your passion-driven quest to complete a triathlon, rather than from a guiltinduced diet, a boring exercise plan or a bizarre fitness implement.

2

You Will Look and Feel Years Younger

Training for a triathlon will reconnect you with your body and make you feel like you haven’t felt in years: young, energetic and powerful. And you’ll not only feel years younger but you’ll look better than ever, too.

Triathletes are legendary for having some of the best physiques in the fitness world. That is because cross-training shapes the body in complementary ways: running develops long, lean muscles; cycling builds strength and tones your lower body; and swimming increases your flexibility and sculpts your upper body.

3

You Will Injury-Proof Your Body

When you stick with one sport like running, for example, you continually stress the same parts of your body--and that can result in overuse injuries such as shin splints, stress fractures, knee problems and tendinitis. Training for a triathlon, however, incorporates three very

different sports. This cross-training, as it is called, isn’t as hard on the body, because it distributes the stress more evenly to your bones and muscles and develops more balanced fitness. That means less pain, fewer injuries, and a stronger body.

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You Will Improve Your Health

According to the American College of Sports Medicine, regular exercise can lower your blood pressure, prevent diabetes, heart disease and certain cancers, and reduce your risk of osteoporosis and depression--just to name a few. By preventing disease and fortifying your body, regular exercise can help you live a longer, more productive life. Training for something as complete as a triathlon lays a foundation of fitness that will ensure that your later years are more pain-free and fun filled--so you’ll not only add years to your life but you’ll also add life to your years.

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You Will Become the Best You That You Can Be

Are you tired of others telling you (or implying!) that you shouldn’t, you can’t or you won’t?

Daily life rarely, if ever, provides us with the opportunity to be truly courageous, to show the world what we’re really made of--and to be recognized for our own greatness. Completing a triathlon will provide you, and those around you, with physical proof that you are capable of more than anyone realizes. In this quest, pushing past what you thought was possible might be your barometer of success. For others, it might be setting a personal record.

Regardless of your goals, you will glimpse your true potential by completing a triathlon.

Oatmeal Best food to fuel you up at the beginning of the day to allow you to get by your morning session properly. why it’s good: Source of slowrelease carbohydrates that contains beta glucan, which has been said to boost an athlete’s immune system.

Apple It’s known to protect you from illnesses especially with the demanding workout triathlon entails that makes you vulnerable to such. why it’s good: Great source of vitamins and minerals, like the nutrient called quercitin that’s said to help support athlete’s immune system during heavy training.

Fish why it’s good: Omega fatty acids 3, 6 and 9 are said to be essential for the body to function properly.

Water why it’s good: It’s the most natural way to stay hydrated which is crucial especially during high-intensity workouts where you lose body water.

Milk why it’s good: It’s the perfect recovery drink with its mix of carbohydrate and protein.

Consumption ensures your energy stores are replenished after a hard workout. Protein is also a known component to help in muscle repair.

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SWIM PHILIPPINES

* S ource: T raining f or T riathlon by Eric H arr [http:// ericharr.blogsp ot.com ]

Why You Should Tri!

Food for Tri

Doing a triathlon—whether it be a Sprint, Standard or the more longer distance categories—is no joke. Given that it does a lot of wonders to your overall health and to your body physically, it takes a lot out from you as well. Like in any other sport, nutrition is important in order to get the best out of your body, perform at your finest and recover effectively. Here are some simple staples you should include in your diet and why they’re good for you.

BE SEEN

SWIM EVENT

Timex 226 Bohol Triathlon December 3, 2011 Anda Beach, Bohol RE S UL TS

Photos from T ime x S p orts Philippines

To p 1 0 M a l e F i n i s h e r s 1 2 3 4 5 6 7 8 9 10

Macasieb Benedicto Penalosa Eyao Dayata Sogoc Alindogan Pajarillo Gonzalez Velasco

1 2 3

De Guzman Tanada Joson

Arland August Pmi Franklin Timex Tmm Christopher Epic Ric Sport Spray Ferdinand Alvin David’s Salon Joevic Save Laguna Lake Tri Team Glenn Sport Spray Raymund Gerard Second Wind

10:18:57 10:27:30 10:36:53 10:49:43 11:03:46 11:13:55 11:27:02 11:34:51 11:43:54 11:57:10

To p F e m a l e F i n i s h e r s Laarni Janice Ting

Timex Tmm Timex Tmm Bike King

14:19:15 14:33:33 15:39:52

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BE SEEN TRI EVENT

Speedo NAGT-UPLB Leg

December 10, 2011 Baker Hall, UP Los Ba単os, Laguna RE S UL TS

S p r i nt D i sta nc e Mangahas Maming Del Carmen

1 6 - 1 9 YO MALE Juan Luis Joseph Jesus Marco

1:40:22.00 1:44:29.00 1:50:36.00

Navarro Navarro Ramos

2 0 - 2 4 YO MALE Miguel Diego Miguel Eduardo

1:42:41.00 1:54:13.00 2:01:38.00

Jaranilla Moraleja Rodil

2 5 - 2 9 YO MALE Jarvis Nike Tristan John Rainer

1:50:41.00 1:52:38.00 1:56:53.00

Rondera Manebo Mojado

3 0 - 3 4 YO MALE Rocky John Don Irwin

1:48:17.00 1:50:55.00 1:52:16.00

Tima Salandanan Chavez

3 5 - 3 9 YO MALE Raffy Robin Jay A.

1:58:09.00 1:59:18.00 2:01:21.00

Ang Caguiat Merida

4 0 - 4 4 YO MALE Levy Edwin Erwin

1:46:13.00 1:47:59.00 1:56:58.00

Serva単ez Garcia Mes

5 0 - 5 4 YO MALE Bilshan Vincent Joost

2:06:57.00 2:15:56.00 2:21:07.00

Cuadernal

6 0 & OVER MALE Hipolito Monis

2:49:11.00

Balatibat Chan Timan

2 0 - 2 9 Y O FEMALE Emilaine 2:03:45.00 Natalia, Uy 2:06:22.00 Julla 2:14:19.00

Relf Lorenzo Lagadia

3 0 - 3 9 Y O FEMALE Carly 1:49:09.00 Carol 2:09:33.00 Liza Jane 2:31:14.00

Magpantay

4 0 & OVER FEMALE Julieta 2:55:17.00

M i n i - S p r i nt D i sta nc e Macalalad Constantino Lico Roca Alcantara Garcia

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M A LE OVERALL Edward Vince Jared Julius Alfred C. Aris Angelo B.

0:49:58.00 0:52:32.00 0:52:33.00

FEM A LE OVERALL Rowena 1:05:15.00 Jennifer Mae 1:11:43.00 Hazel 1:11:56.00

SWIM PHILIPPINES

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