SWIM SUCCESS SECRETS A TRIATHLETE SHARES HIS BEST MOVES
OCTOBER 2013
THE
FUEL RIGHT, FEEL GREAT A QUICK GUIDE TO SPORTS DRINKS
BREAKOUT KID WATCH 14-YEAR-OLD SEBASTIAN ARCILLA SWIM WITH THE BEST OF THEM!
ROLL IT!
HOW TO USE THE STABILITY BALL SPEED TEST: SABRINA INGRID ILUSTRE SWIMS WITH THE SPEEDO LZR2
NEWBIE BOOT CAMP
A DO-IT-YOURSELF WORKOUT PLAN SNEAK PEEK:
• G-LEAGUE LONG COURSE SWIM MEET IN ALABANG • MILO LITTLE OLYMPICS IN MARIKINA • UAAP SWIMMING COMPETITION IN LOS BANOS • BATANG PINOY MINDANAO QUALIFYING MEET IN DAVAO
E DITOR'S NOT E
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After a particularly stressful week, I found myself in the clear blue waters of a pool in the midst of Tagaytay. It was crisply cold but I didn’t care. A few strokes was all it took to start easing my worries away. In the water, everything is peaceful, calm. No tears. No sighs. Enveloped in silence, I am refreshed. That’s what makes swimming such a great sport, I feel. It challenges you. It relaxes you. It pushes you to the edge but calms you back down again. See you in the pool!
CONTENTS EDITOR IN CHIEF Jing
Lejano DESIGN & LAYOUT Mikke 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
2 FUEL RIGHT
6 THE BREAKOUT KID Sebastian Arcilla makes splash
3 SPECIAL TRAINING
The joys of teaching special kids how to swim
8 ON THE ROLL
4
CONQUERING THE TRIATHLON SWIM
9 IN DEPTH A look at our growing community
A quick guide to sports drinks
ACKNOWLEDGMENTS:
8 Winning Steps
PUBLISHER:
A review of the Garmin Swim Watch
SRI • TRAP • PSI
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
NOT JUST ARM CANDY
5 NEWBIE BOOT CAMP
Workout plan for triathletes
Using the stability ball
10 SWIM KIDS Meet the sport’s future stars 12 SUIT UP A review of the Speedo LZR 2
HEALTH • NUTRITION • WELLNESS
CALENDAR OF EVENTS 12 12-13 20
OCTOBER
Whiterock Triathlon PAYA Alaska Ironkids & Cherifer Little League Swimtastics Meet 3 26-27 G-League Long Course Swim Meet 16
NOVEMBER
Cherifer Little League Swimtastics Championships 22-24 G-League National Championships 7 8
DECEMBER
Speedo All Boys Interschool Swimming Championships Speedo All Girls Interschool Swimming Championships
PUBLIC POOL VENUE
DIRECTORY (METRO MANILA)
FUEL RIGHT, FEEL GREAT
S
A QUICK GUIDE TO SPORTS DRINKS by harvie de baron
ports nutrition is quickly gaining buzz in the swim community. Swimmers are now becoming more aware of what to eat and what not to eat in order to improve their performance. Apart from loading up on the proper food, a lot of swimmers have resorted to taking sports nutrition products in order to get an advantage in the pool. But what sports supplements work for which particular event? Which ones do more good than bad for a swimmer? For part one of this series, I will be discussing sports drinks. What is a sports drink? A sports drink is usually taken for hydration and fuel. Examples of commercial sports drinks include Gatorade, 100 plus, and Pocari Sweat. These have a certain level of electrolytes for hydration and sugars for fuel. When should a swimmer drink a sports drink? Swimmers are actually the most dehydrated athletes of all. Being in the water for long periods of time usually
2 SWIM PHILIPPINES
makes swimmers unaware of their body’s hydration depletion. Because sweat is not really visible in the pool, swimming is unlike other sports where you can drink freely at any given time. By the time a swimmer feels thirst, it is usually after a long and hard training session. Delayed hydration can actually mean that recovery is slowed down. Lack of hydration also causes headaches, poor performance, dizziness, and adds to fatigue. Why aren’t all sports drinks good for swimmers? First of all, not all sports drinks are created equal. It is always important to read the label to check what the ingredients are. I am a big proponent of choosing “natural” or “clean” sources of electrolytes and energy rather than those loaded with refined sugar, artificial colors, and artificial flavors. Whatever you put in your body will affect how good your swim is. If that’s the case, then I’d rather just put in natural and
clean fuel into my body. Second, every swimmer is different. The sports drink your team’s champion swimmer swears by might not sit well with your tummy. Some people respond well to the sugar in some sports drinks while others experience sugar crashes, which is not good at all for any serious athlete. In the end, don’t take a sports drink just to quench your thirst. Use it for its intended purpose. I’ve said this before and I will say it again, water and coconut water are two great natural sources of hydration. These are so abundant in the Philippines that swimmers should fully take advantage of their hydration powers. 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.
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
SPECIAL TRAINING FOR
SPECIAL KIDS COACH OLIVER ONG TALKS ABOUT THE JOYS OF TEACHING SPECIAL KIDS HOW TO SWIM. Some parents are hesitant to enroll their kids in learn to swim programs, especially if their little ones have special needs. But did you know that some swimming schools are already offering specialized swimming programs for them? Coach Oliver Ong of D’Ace Seahawks, whose expertise lies in teaching special kids how to swim, answers our most pressing questions.
Q: How long have you been teaching special kids how to swim? A: Two years.
as teaching a regular class as some of them are non-verbal. Nonetheless, it’s very rewarding to see kids become water safe and enjoy the sport.
Q: What are the usual cases of the kids that you teach? A: Usually kids with Autism and
Q: How many kids do you have in a class? A: Usually, it’s just a one-on-one class;
Down syndrome.
Q: Can you share with us your experience in teaching special kids? A: My first special student had autism; she loved the water but had no focus. Usually, I have to make sure that I have their attention throughout the class to ensure that we’re able to make the most out of our one-hour session. If not, they’ll just try to play as much as they can. It’s not as easy
the maximum we can have is two kids of the same skill level per class.
Q: How fast do they learn how to swim? A: Kids with special needs usually learn at a slower pace as some of them don’t like to do certain movements. We usually adjust the lessons to the children’s needs and then return to the movements skipped once they’re more comfortable in the water.
Q: What is the most important aspect of teaching kids with special needs? A: Patience, just a lot of patience.
Special kids are very makulit and sometimes it’s so easy for them to lose focus during class.
Q: Would you recommend parents who have children with special needs to let their kids learn how to swim? A: Definitely. Swimming is a form of therapy for these kids. It enables parents to bring their kids out more to the beach or to resorts without having to fear about what might happen to their kids if they accidentally fall into the water.
HAVE QUESTIONS? SEND IT TO US AT SWIM.MAG.PH@GMAIL.COM. YOU CAN ALSO SEND US A PRIVATE MESSAGE THROUGH FACEBOOK (FACEBOOK.COM/SWIMPHILIPPINES) OR TWITTER (@SWIMMAGPH)
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SWIM TIPS
CONQUERING
THE TRIATHLON SWIM
A VETERAN SHARES HIS EXPERIENCE IN THE “WASHING MACHINE.”
T
BY DON VELASCO
my third or fourth breath, I got kicked in the face which dislodged my goggles. I tried to reposition it but in doing so, I accidentally had a few gulps of water. I panicked. I felt my body stiffening up as I swam towards the buoy line several meters away. As I held on, my heart rate shot up because of the sudden drop in pace. All I wanted was to continue, yet my body was making it difficult to do so. I remembered my training, and swam slowly as a form of active recovery. I cleared my thoughts and relaxed my body. Within a minute or so, I was back in the race. Although I fell behind, I caught up with a few racers on the bike course and kept the hard pace up as I started the run. My efforts paid off as I finished 10th overall and snagged the 1st place in my age group. Indeed, giving up should be the last option in a triathlon as many things can still happen during the race.
REVIEW
he triathlon swim is perhaps one of the most daunting barriers to entry for most aspiring triathletes. This first leg usually takes place in open water and consists of two or three loops marked by buoys. For larger races, competitors are grouped into waves according to their respective age groups. It starts off with the racers running from the beach towards the swim course. This is perhaps the most intimidating part of the race as everyone jostles for position in what is infamously called the “Washing Machine.” A few years back, I participated in a triathlon in Zambales. When the gun went off, I made a mad dash towards the water and sprinted hard to keep up with the pack. After a minute or so, I felt the fatigue of the anaerobic effort and decided to take more frequent gasps of air to recover. As I took
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>> Do a proper warm up A good plan would be to swim easy for a few minutes concentrating on form and the feel of the water. Next, gradually build up the effort towards race pace. Finally, insert a few hard sprints lasting 5 to 10 seconds to open up the lungs, raise the heart rate, and warm up the muscles. >> Seed yourself properly If you are a slow swimmer or still nervous, start towards the rear to avoid the more aggressive racers who are gunning for a good position. >> The buoy line is your friend Conquer your fear of open water by first swimming near the buoy line. If you feel tired or scared, you can hold on to it to rest. >> Breathe more often during the start of the swim and when out of breath. Don’t forget to exhale through the nose while your face is in the water to prevent build up of carbon dioxide in the lungs. >> Practice sighting Open water navigation is a very important skill in racing. Keeping note of the location of buoys, kayaks, and other markers are crucial if you want to stay on course. >> Practice drafting Staying with a swim pack not only helps maintain a fast pace, it also means you have to sight less often. >> Save some for the bike and run Going too hard during the swim may actually be detrimental to your overall time. Anaerobic efforts should be few and far between as fatigue carries over to the remaining legs of the race. >> Have fun! A relaxed disposition makes for a better race. Do your best but make sure you enjoy the experience.
NOT JUST ARM CANDY
Garmin Swim watch is a very good training partner whether you’re a swimmer, a triathlete, or you just want to get fit. Press the ergonomic button on the left side, and it goes to swim mode. When you start swimming, it will record your strokes, length, and time. If you’re doing interval training, it enables you to track your progress, showing your time in between intervals. After you save your total workout, the main page will show how many kilometers you did for the week. It can thus remind you if you lack some more distance/ mileage in your training. Cool, huh? Another thing that’s cool about the Garmin Swim is that it automatically shuts down or goes to sleep when you’re not using it. Garmin Swim has helped me keep track of my training. Plus, it looks cool in my arms. I’m so happy that Garmin made a watch that’s compatible to the needs of swimmers. —Irwin See, Regent Foods Corporation vice president for sales
VISIT DON VELASCO’S BLOG AT HTTP://FLYINGDONV.BLOGSPOT.COM OR FOLLOW HIM ON TWITTER @FLYINGDONV
FOR ASPIRING TRIATHLETES
NEWBIE BOOT CAMP A DO-IT-YOURSELF WORKOUT PLAN FOR TRIATHLETES IN TRAINING BY JANINA TAN
Newbie triathletes have been asking us for a good workout to help them train for a triathlon. So, we’ve decided to give in and create a very basic workout for triathletes in training. It is important, however, that you have a coach to guide you as you perfect your techniques. Here’s a sample workout for triathletes who train thrice a week.
DAY 1
DAY 2
DAY 3
WARM UP: 200m Free swim 200m Free kick with kickboard
WARM UP: 200m Free swim 200m Free drill (catch up)
WARM UP: 300m Free swim 200m Free kick with kickboard
MAIN SET: 8 x 100m Free swim with 15-second rest after every set; fastest pace you can maintain
MAIN SET: 8x50m Free pull with paddles and pull buoy with 15-second rest after every set 2x250m Free swim with 20-second rest after every set; alternating breathing pattern
MAIN SET: 4x200m free with 15-second rest after every set; maintain pace throughout, take note of your times EASY SWIM: 200m Free swim
EASY SWIM: 300m Free swim TOTAL LOAD: 1500 meters
25m breathe every 6 50m breathe every 2 25m breathe every 4 50m breathe every 2 50m breathe every 4 50m breathe every 2
TOTAL LOAD: 1500 meters
EASY SWIM: 300m Free swim TOTAL LOAD: 1600 meters IF YOU ANY QUESTIONS OR CLARIFICATIONS, SEND US A NOTE AT SWIM.MAG.PH@GMAIL.COM. You may also send us a private message on Facebook (Facebook.com/SwimPhilippines) or Twitter (@SwimMagPH)
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THE BREAKOUT KID Fourteen-year-old Sebastian Arcilla makes a big splash at the recently concluded NCAA! BY JING LEJANO | PHOTOS BY KAI HUANG
A
t the National Collegiate Athletic Association (NCAA) swimming championship held last August 2013, one of the swimmers who broke away from the pack was Jose Mari Sebastian Arcilla. An eight grader from San Beda in Taytay, Sebastian, or Baste, went on to break records in the 200-meter IM, 400-meter Freestyle, and 50-m Backstroke events. His performance was so stunning that he was given the title of Most Valuable Player in the Juniors Division. It was a golden moment for the 14-year-old swimmer who fell in love with the water at first sight. Baste was around seven years old when his two older siblings took swimming lessons. He remembers watching them, and thinking that he’d love to go splashing in the pool too. “Sabi ko, gusto kong maglaro sa pool,” recalls Baste. His mom, Edna Arcilla, promptly enrolled him in the Learn to Swim program in Gems Resort-Antipolo and the kid was as happy as he can be. Two years later, one of the coaches spotted potential in the young lad, and got him on the training track. The very first time that Baste participated in a swim meet, he was anxious. He was to compete in the 25-meter Freestyle event at the Valle Verde Novice Swimming Competition. Not knowing who he was up against only added to his nervousness. He shouldn’t have been too worried, however, as he snagged the gold in his first try. His parents brimmed with pride and joy. Every day, except Sundays, Baste goes to the pool for his drills. And it can be exhausting at times, especially when
6 SWIM PHILIPPINES
his academic requirements demand much of his time and attention. Indeed, Baste admits that when he was younger, he didn’t take his training too seriously. Like most young children, he would rather spend his time playing with his friends. At the pool, he remembers, “ Langoy-langoy lang ako. Ginugulo ko yung ibang swimmers.” He would also come into practice late to the consternation of his coaches. Those days are over. He says, “ Ngayon, concentrated na ako kasi mas na-eenjoy ko na. Dati hindi ko alam kung bakit ako nagte-training. Ngayon, meron na akong goals.” Like his idol Jessie Lacuna, Baste wants to carry the Philippine colors in the Olympics, and do his country proud. Being exposed to the world of competitive swimming has did him well. When he participated in the G-League a few years ago, Baste realized that he needed to put more effort into his training if he wanted to become one of the best. At the 35th SEA Age Group Swimming Championships in Danang, Vietnam, Baste was again filled with anxiousness. It was his first time to compete in the international arena, and it was excruciating for him not to know the strength of his competition. He fared much better at the 36th SEA Age Group Swimming Championships in Palembang, Indonesia last June 2012. He had spent more time preparing for the event, and he already had an idea of the caliber of the competition. As a result, he was calmer and more focused. He brought home a bronze medal for the 100-meter Freestyle. Sebastian Arcilla is only 14 years old. And we have no doubts that we’ll be seeing a lot more from this fellow in the years to come.
ON BASTE: Arena x Python, Arena Silicone Cap, and Arena Kickboard Available in Planet Sports and Arena Concept Stores. For more information, visit Facebook.com/arenaph
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HIGH PERFORMANCE SWIMMING
ON THE ROLL! O
THREE MOVES TO MAKE WITH YOUR STABILITY BALL BY COACH CHAPPY CALLANTA
ne of my favorite devices in my exercise tool box is the stability ball. And not because it’s cool to stand on it (though dangerous, so don’t try it), but because there are a lot of things you can do with it. Using a stability ball in place of a bench or a chair for certain exercises can help improve your core and joint stability. I personally like using it in place of a bench when I do my dumb bell chest presses. Adding it to your plank exercises also increases the intensity and challenges your stability even more than regular planks. Aside from sitting down on it, which is much better than sitting down on a chair, you can use the stability ball for the following exercises:
STABILITY BALL PLANKS: You can either place your feet on the ball
or place your hands or even your forearms on the ball while putting your feet on a high step to make this exercise work. Don’t forget to brace your abdominals and tighten your glutes to maintain that straight plank position.
>
STABILITY BALL LEG CURL: Using
the stability ball for the leg curl will work your hamstrings and glutes; the challenge of keeping the ball center will draw a lot from your abs for stability.
>
STABILITY BALL PUSH UPS: This
090613 Swim September
FINAL - Chesca.indd
1
10/4/2013 11:08:10 AM
exercise works on the stability of your shoulder joint and of course, hits your core hard. You can either do it from the floor or from a high step to increase the intensity
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
8 SWIM PHILIPPINES
IN DEPTH FEATURED SWIMMER: Name: Cedrick Millares Jacob Date of birth: June 25, 1998 School: Marist School, Marikina City Team: Marist School Varsity Swim Team and Marist Blue Wave Swim Club Coaches: Ricardo “Carding” Dilapdilap and Teddy Dela Cruz >> What are your favorite events and best times? 200 IM (2:56.07), 100 free (1:07)
FEATURED COACH: >> How long have you been coaching? Since 2001
>> What is your greatest achievement? Summer of 2010, Most Outstanding Swimmer Award at Novice Competition at PCA, gold medalist in all events
>> What made you decide to be a coach? To share and impart my expertise and experiences to aspiring swimmers
>> What are your future goals? I aim to be the best in all events as a swimmer. >> Who do you look up to? I look up to my coach, Coach Carding, for me he is the best. >> How would you describe yourself as a swimmer? I am a responsible swimmer, hardworking in practice.
Cedric, 15
>> What is your typical day like? Class in the morning, swim practice in the afternoon, go straight home, and study in the evening
>> What is your most notable achievement as a coach? Producing outstanding swimmers >> In your opinion, what makes a good studentathlete? Consistency in balancing academics and his chosen sports. It pertains to time management of school and sports activities. >> What do you think are the most important attributes that an athlete must have? First and foremost is discipline. The athlete must learn and practice good listening skills. He must be able to follow instructions. >> How do you motivate your swimmers? I make sure that they are aware of their inappropriate practice swim moves, and assist them in improvement. I guide the swimmers in their correction swim moves and assist them in pushing their limits in a calculated manner.
FEATURED TEAM:
MARIST BLUE WAVE SWIM CLUB
HEAD COACH: Coach Ricardo “Carding” Dilapdilap COACHES: Coach Teddy Dela Cruz NUMBER OF SWIMMERS IN THE TEAM: 22
LOCATION: Marist School, Marikina City MOST NOTABLE ACHIEVEMENTS: Novice Competition Summer of 2013, Xavier School and Valle Verde
>> What are your goals as a coach? Aiming to build and have a champion swim club. To produce swimmers who can compete internationally.
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BE SEEN Batang Pinoy Mindanao Qualifying Meet Tagum Sports Complex, Davao Del Norte August 27 to 31, 2013
Milo Little Olympics Marikina Sports Center August 31, 2013
10 SWIM PHILIPPINES
BE SEEN UAAP Swimming Competition TRACE College, Los Banos
September 19 to 22, 2013
G-League Long Course Swim Meet San Beda Alabang August 31 to September 1, 2013
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Riona Althea Nueva Enconado 8 years old • Rizal
Team: Assumption Antipolo Varsity Swimming Team Favorite events: Freestyle and butterfly Future goal: To be an aquathlon athlete Hobbies: Dancing and singing Person I look up to: My daddy What I want to be when I grow up: A teacher and professional swimmer What I love most about swimming: I can swim and play with my team mates.
Jed Gabriel Pilar
Juliana DeMesa
Ricielle Maleeka “Rikki” Melencio,
9 years old • Cavite
6 years old • Navotas
8 years old • Quezon City
Team: Cavite Sailfish Swim Team Favorite events: Breaststroke and butterfly Future goal: To be a member of the National Team Hobbies: Playing games Person I look up to: God and Michael Phelps What I want to be when I grow up: Doctor What I love most about swimming: My two sisters and I are swimmers.
Team: Navotas Baywolves Swim Club Favorite event: Freestyle, breast stroke Future goal: Be the best swimmer Hobbies: Drawing and singing Person I look up to: My mom and dad What I want to be when I grow up: Teacher What I love most about swimming: Makes me healthy and slim
Team: Ace Seahawks and Benedictine International School Tigersharks Favorite event: 100-m breast, 100-m free, and 200-m IM Future goal: Be the best long distance swimmer. Hobbies: Reading and dancing Person I look up to: Christine Jacob, Janet Evans What I love most about swimming: Learning, getting better, competing, and traveling
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
REVIEW
SUIT UP!
gear : Speedo LZR 2 swimmer : Sabrina Ingrid Ilustre, De La Salle University varsity swimmer best time for the 50 meter breast stroke : 39.00 time with lzr 2: 38.18, 37.70
what ingrid says : The Speedo LZR 2 is comfortable to wear. It’s not like other suits that get damaged easily through wearing. It dries easily and it comes in pink! our verdict : We’ve always told swimmers that proper training is the best way to get the best times and beat records, but a good suit can complement good training to produce the best results in competitions. A good suit is not just the most expensive suit out there. It’s the suit that best complements a swimmer’s swimming experience. For the Speedo LZR 2, we’re impressed that it not only helped Ingrid shave off a few milliseconds of the time, but a full second, helping her achieve a new best time.