Swim Philippines SepOct2011

SEPTEMBER - OCTOBER 2011

TAKE CONTROL

Eating Right During Off-Season

COACH OF THE YEAR

Get to Know San Beda’s Leader Dondon Roxas

YOUNG GUNS Hannah Dato and JR Sunglao Nab Top NCAA Awards

KEEP IT FRESH Caring for Your Tri Stuff Can Go a Long Way

A DECADE OF GREATNESS THE SAN BEDA COLLEGE SWIM TEAM REIGNS SUPREME AT THE NCAA BE SEEN: n Ironman/Ironkids Camsur n UAAP n NCAA

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SWIM PHILIPPINES

01

SEPTEMBER-OCTOBER 2011

05 THE WATER THAT BINDS

One Proud Mom Shares Her Story of Friendship and Swimming

06 THE SUPREME SWIM TEAM

San Beda College Swimming Team’s Decade of Greatness

07 THE ROOKIE AND THE MVP

San Beda’s Hannah and JR: Big Wins in the NCAA

LEADING THE PACK

Dondon Roxas Leads San Beda to the Top

08 NEVER TOO YOUNG TO TRI

Featuring Ironkids Camsur Champ Wacky Baniqued

10 TRI THIS!

Get schooled!

‘Tis the season to not only showcase one’s skill and talent, but also a chance to challenge rivals and settle once and for all who will come out on top in the battle of schools. And there’s no better arena to do this than in interschool competitions like the NCAA and UAAP Seasons.

Interschool meets provide the opportunity for individuals to see how they’ve progressed in their training, and allow teams to measure their overall performance or where they currently stand. Best of all, the competitive yet friendly nature of interschool meets is one way to solidify the bond within a group and show school pride.

For this issue, we highlight the decade-long achievement attained by the powerhouse San Beda College Swimming Team. Also featured in this issue are the results from the NCAA and UAAP Swimming Championships.

This October, SWIM Philippines presents the ultimate interschool competition, titled “Battle of the Camps!”—the first of its kind where only the top teams and winners of some of the most celebrated leagues will get to participate—where one team will be hailed the best of the best.

PHILIPPINES

EDITOR'S NOTE

Tips on Caring for Your Tri Equipment

Keshia Fule Mikke Gallardo CONTRIBUTORS Lea Langit • Harvie de Baron • Abi Lasquety-Ruelo MARKETING Monique Morales PHOTOGRAPHER Pat Mateo HAIR AND MAKE UP Ruel Papa EDITOR IN CHIEF

DESIGN & LAYOUT

ACKNOWLEDGEMENTS

San Beda Collge • Sarita Zafra Richard Luna PUBLISHER:

Sports ‘R’ Us Marketing & Events Group ADDRESS ALL CORRESPONDENCES TO 2401 TEJERON STREET, STA. ANA, MANILA TEL: (632) 5635532 LOC. 110 FAX: (632) 5635532 LOC. 104

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, and 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.

E-MAIL: SPORTSRUSMARKETING@YAHOO.COM

IN THE POOL

03

LOCAL AND INTERNATIONAL SWIMMING AND TRIATHLON HIGHLIGHTS

LOCAL AQUATICS: • The San Beda College Varsity Swimming Team achieved a decadelong dominance in the Senior Men’s Division in the NCAA Swimming Championships, held last August 18-20, at the Rizal Memorial Swimming Complex. San Beda also nabbed the top spot in the Senior Women’s Division while De La Salle Greenhills won its eighth consecutive title in the Junior Men’s Division.

• The University of the Philippines (UP) Women’s Team defended their title in the UAAP Swimming Championships, held from September 22-25, at the Trace Aquatic Sports Complex in Los Baños, Laguna. However, the UP Men’s Team failed to defend theirs as De La Salle University triumphed this year—a huge comeback after failing to make the podium last season. In the Juniors’ Division, Ateneo de Manila University won their 7th straight title in the Boys’ Category while the University of the East reigned in the Girls’.

LOCAL TRIATHLON: • Fil-Am Arland Macasieb topped the Cobra Energy Drink Ironman 70.3 Philippines last August 14 in Pili, Camarines Sur. Macasieb caught up with last year’s defending champ Neil Catiil in the run portion, who led the swim and bike legs. Catiil finished third in the Filipino-Elite Male category, after second-placer August Benedicto.

• Filipina-Elite Monica Torres won her third consecutive Cobra Energy Drink Ironman 70.3 Philippines title after catching up with teammate Kim Mangrobang in the run leg.

INTERNATIONAL TRIATHLON

04

OCTOBER

CALENDAR

OF EVENTS

• Aussies Pete Jacobs and Belinda Granger came out on top in the third installment of the Cobra Energy Drink Ironman 70.3 Philippines last August 14 in Pili, Camarines Sur. Jesse Thomas and Cameron Brown took the second and third spot consecutively in the Men’s Professional Category, while Amanda Stevens and Bree Wee completed the podium in the Women’s Category.

• Jonard Saim of Zamba Tri Team and Rhodora Ellis of Fitness First Tri Team led the Men’s and Women’s overall in the Whiterock Triathlon held last October 1 at the White Rock Water Park and Beach Hotel in Subic, Zambales, even amidst the stormy conditions.

SWIM PHILIPPINES

TRI EQUIPMENT AREN’T CHEAP. THE LEAST YOU CAN DO IS CARE FOR IT. HERE ARE SOME BASIC TIPS TO ENSURE THEIR LONGEVITY AND KEEP THEM LOOKING BRAND SPANKING NEW! (WITH INPUTS FROM OUR RESIDENT TRI EXPERT LC LANGIT)

CAP AND GOGGLES Molds tend to form when not dried properly after use, leaving black patches on your cap, goggle straps, and on the insides of the lens, making it more susceptible to tearing and scratches. Caps also tend to stick together when not used for some time.

SOLUTION: Put loose powder inside and enough to coat the outside of your cap after completely drying them out and before storing. This also makes it easier to put your cap on the next time. Put some as well on the straps of your goggles. Make sure to air-dry them and not rub the lenses to retain its defogging feature.

SWIMSUIT/TRI SUIT The garters of the suit tend to become brittle when not used for some time and when not properly stored. This also leaves the fabric more prone to fraying and thinning.

SOLUTION: After use, rinse your suit to wash the pool chemicals off of it. Make sure not to wring it as you would to your wet laundry and instead, lightly squeeze out the excess water before air-drying. Remember also to use a hanger instead of pinning it to the clothesline.

EXTRA TIP: Some swimmers’ secret to keeping their suit’s durability is by keeping it secured in a ziploc bag before storing it in the fridge.

BIKE Since the latest, most advanced bikes used in triathlon these days cost almost (sometimes

7-9 Water Polo Tune Up Games (RMSC) 8 G-League SC Leg 3 9 D-League SC Leg 3 16 Speedo NAGT Series 5th Leg (Ayala Alabang) 21-23 Tour of Matabungkay (Batangas)

Bike United (Subic) 22-23 Speedo Inter School Invitational Swimming Championships 30 Ironkids National Championships (TBA)

NOVEMBER

In the Pool

Tri This!

even more!) as much as a car, you might as well care for it like one (even if yours isn’t as expensive). When neglected or unused even for a short time, the gears, chains, and the rest of its complex facets tend to get tough and eventually rust.

SOLUTION: Do a regular checkup on your bike. When in doubt about your mechanical skills, find a good mechanic to do it for you. Clean it regularly, especially after a long bike ride outdoors.

RUNNING SHOES In triathlon, there’s a chance to get the insides of your shoes wet aside from the other elements they’re exposed to when running. This in turn can make your shoes smell funky, apart from getting it dirty or even muddied in some cases, which can also make the soles brittle or prone to coming apart.

SOLUTION: Wash your shoes immediately after use especially if they’re seeped in mud. Unlace and remove the inner sole and wash them all separately. Make sure to clean even the crevices of the soles too. Use a cloth or an old toothbrush (and not a hard-bristled one) to gently scrub and remove the stains on the surface. Leave it to completely dry before spraying or leaving in a shoe freshener to ward off the smell.

EXTRA TIP: Particularly during rainy days, some runners stuff or wrap their shoes in newspaper to absorb the water a lot quicker. This is advisable on soaked but unsoiled shoes.

5-6 Anvaya Cove Invitational Triathlon/

STK Races (Anvaya Cove, Bataan) 11-25 26th South East Asian Games

(Palembang, Indonesia) 13 TRIAD President’s Cup (Davao)

Xterra Putik Pare (Nuvali) 19 Bike King Cycling Event (Subic) 20 Subic Bay Duathlon Open (Subic) 25-27 National SC Age Group Swimming Championships

The Water that Binds ABI LASQUETY-RUELO SHARES HOW SHE WAS ABLE TO DISCOVER FRIENDSHIP IN SWIMMING—NOT ONLY FOR HERSELF, BUT FOR HER SON AS WELL

S

ix years ago, I made a decision to enroll my son in swimming classes—that affected our way of life today. I did not expect him to

come this far, joining and winning competitions. Most especially, I did not expect my son and even I, to start friendships that I hope would last a lifetime.

On September 2005, I wheeled my oneand-a-half-year-old son, Andre, to the WackWack Golf and Country Club for his very first swimming lesson. With goggles, a towel, toys, snacks, his milk bottle, and water under the stroller seat, we walked to the club, which was two blocks away from our place. During that first dip, he met two boys that would become his friends and future competitors.

Young as they were and without even realizing it, they were forming something that most parents can only dream of—an unusual kind of friendship.

An extended family was slowly being created. You have to understand that I am the complete opposite of my son. It is as easy for him to make friends and approach people as difficult as it is for me to even say hi. I remember wearing really dark shades so that people will not know who or what I was looking at. I was thinking to myself, “I only want to swim and get a tan. I do not want to open up, share my life, and make new friends.” But that is exactly what happened.

As we made our way to the pool every other day, I found myself drawn to the kids, as well as to their parents, and learned to care for them like my own. We looked out after each other. There was no fear in leaving them in the pool because first, they already knew how to swim, and second, we were sure that even if we were not present, there would always be a pair of eyes watching them from a distance.

I, on the other hand, always made sure to bring three toy cars and snacks to share.

Birthdays, competitions, and trainings are the only occasions when these three boys come together. Sometimes, when our schedules allow it, we try to meet up and just hang out, eat, and play. They go to different schools and are now part of different teams but when they see each other, it’s like not even a day has passed. Like all other kids, they have their own share of little squabbles and disagreements, of toys not being shared and all the other things boys fight about. But in the end, the water is always that which brings them back together.

The three boys have grown since then.

They have their own unique personalities that make them stand out on their own. Since my son is an only child, I am grateful that they have filled the shoes of the brothers that he does not have. On my part, I am thankful for the friendship I was blessed with, for the stories shared, the lessons learned, and the support I was given when my husband was still abroad. I used to just smile when they ask me how I do it all on my own. Now they know that they are part of the reason I stayed. I am excited to see how God will continue to bless the bond they have formed and how each of them will grow into fine young men.

On lane #1, Andre Ruelo… on lane #2 Elijah Lozada… on lane #3 Javi Velayo—these three names would always be heard in the same competitions. They even used to be in the same team. Three years ago, they would wait for each other so they would reach the finish line at the same time. They were not in it for the win. They were happy just to see each other and be able to swim together. But now that they are seven years old, they understand what swimming is all about. One of them will get the gold, the other will win the silver, and the last one the bronze. Sometimes, the three of them bag medals; sometimes they don’t.

At the end of the day, they know that there are more important things than medals.

05

M A E T SWIM nal inating the Natio m o d , le b ta ea b n to be u 10th ing Team proved for a staggering m ip im sh n w S io p ge am lle h C Co g immin IA B. FULE The San Beda ciation (NCAA) Sw , but they’re not done yet. BY KESH o ss A c ti le th A e e books Collegiat rtainly one for th ce ’s at fe r ei Th e. tim

A

Geneson Mendoza, and Rommel individual gold medalists were Y Clarin. As preparation for the Christian Jude Subibi (3 gold, TEAM PHILOSOPH to season, the team trained six 1 silver), Joselito Vinluan Jr. “The team aims tice times a week, from Mondays (3 gold, 2 silver), and Andrei develop and prac t: to Saturdays, wherein Coach Lorenzo Manzo (2 gold, 2 time managemen , Dondon implemented the silver). For the women’s to balance school long-term training program squad, Hannah Dato was sport, church, months before the season. named Rookie of the Year and family.”

Needless to say, their goal after hauling a whopping 7 gold coming into the competition was to medals out of her 7 events. win their 10th consecutive title. Other than At the end of the four-day competition, that, Coach Dondon expects them to perform both teams were able to trump their well individually and contribute as much competition, with the men’s team amassing to the team for them to win it. a total of 1,308.5 points and 674.25 points Among those contributors for the women. Apart from the swimmers’ THE MAKINGS “I am thankful cade were top players Wilfredo and coaches’ hard work and effort, Coach to God for this de OF A CHAMP . I am of championship Sunglao Jr., who won 5 gold Dondon highly credits their team’s success ing Headed by Gavino “Dondon” giv r fo d happy and prou is kind th r and 2 silver medals and was to manager James Sy’s and the San Beda te Roxas Jr., the team is ma a alm my itude and named the Most Valuable community’s support. of honor and grat composed of 38 members, ish this I will always cher Player; John Orlan Simora Currently, the team is getting ready for .” captained by senior Jericho hip ns pio am 10th year of ch ROXAS who won 5 gold medals and a the upcoming University Games, where they Escobar, and assisted by his -COACH DONDON silver; and Neale Bañagale with also hold the Men’s Senior Division title for 6 three coaching staff: former 4 gold and 2 silver medals. Other consecutive years, and competitions abroad.

San Beda swimmers Genesis and fter claiming their 10th consecutive title, San Beda’s Senior Men’s Team continues to show that they are a force to be reckoned with in the NCAA, ruling the competition year after year since 2002. With the addition of the Women’s Division officially this year (it was considered as a demonstration sport only in the last two years), the school’s newly-formed women’s squad wasted no time in making their mark in the competition, taking the championship in their season debut.

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SWIM PHILIPPINES

FEATURED SWIMMERS

The Rookie & the MVP

AS IF THE 10TH NCAA TITLE WASN’T A FEAT IN ITSELF, THE SAN BEDA SEA LIONS ALSO MANAGED TO BAG THE TOP INDIVIDUAL HONORS THROUGH THEIR SWIMMING PRODIGIES, HANNAH DATO AND WILFREDO SUNGLAO JR. BY KESHIA B. FULE

THE ROOKIE The women’s debut in the swimming event of the 87th National Collegiate Athletic Association (NCAA) served as perfect timing for 16-year-old, Hannah Dato, to display her swimming prowess and make a mark on her freshman year in San Beda. Hannah finished the competition with the Rookie of the Year award, bagging 7 gold medals for her 7 events.

THE MVP Like Hannah, Wilfredo Sunglao Jr. or “JR”, started swimming at the early age of five.

Initially, he showed no enthusiasm for the sport and even found his first swimming experience “boring”. Thankfully, he and his parents didn’t give up easily. “In time, I learned how to enjoy it and it became interesting,” JR shares. To further improve his skills, JR joined numerous competitions and won medals. In the recently concluded season of the NCAA, he won five gold medals and two silver medals apart from being named the Most Valuable Player and establishing new records for the 200-meter and 400-meter freestyle events.

FEATURED COACH

Though both busy balancing swimming and studying, Hannah and JR are inspired by the unwavering support of family, friends, and teammates. Focus, determination, passion, and bringing honor to their school likewise motivate these athletes.

LEADING THE PACK

A former national swimmer and water polo player, and now head coach of the 10-year NCAA title holder, the San Beda Sea Lions— Gavino “Dondon” Roxas, Jr. isn’t done yet in his quest to be the best. Swim Philippines sits with the Coach-of-the-Moment for a quick Q & A.

When and how did you start coaching? How long have you been a coach for San Beda?

Dondon Roxas: I started coaching after my playing years for San Beda in 1998. Fr. Paul De Vera, OSB, our Athletic Director gave me the midgets team that time. I’ve been coaching for 13 years now.

As a former competitive swimmer, did your experience help or affect you in any way in your coaching style?

DR: Yes. Very much in a way that I can easily teach them the skills and discipline that I learned from being a swimmer.

What is your coaching philosophy?

DR: To develop each individual’s skills in swimming and help them become physically and mentally tough.

In your opinion and experience, what makes a good athlete?

DR: A good athlete must have these qualities: dedication, selfdiscipline, respect, humility and fear of God.

What do you think makes you a good coach?

DR: As the saying goes, “If you want to be a good leader, [you have to] be a good follower.” That makes me who I am now.

How do you manage your team and make sure to keep them focused? How do you motivate your swimmers?

DR: I always tell them [that they need] to push their selves to the limit to be able to reach our goal.

What’s your favorite part of being a coach?

DR: When my swimmers are doing well and winning the championship.

What do you look forward to for your team? Yourself?

DR: I will be happy [to see] my team still as the champion 10

years from now. I am fulfilled and, grateful that we’ve been the champion for a decade now made possible with the support of our Alumni Manager, Mr. James Sy, and the San Beda community.

07

FEATURED TRIATHLETE

CAMSUR AND BEYOND

Never Too Young to Tri

BY KESHIA FULE

W

hen we think of triathlon, the first thing that comes to mind are personalities like Chris McCormack, Javier Gomez, or our local triathletes, Nikko Huelgas or Monica Torres—buff, tanned adults who battle it out in events like the Ironman, Subit, or the more tame NAGT series. In fact, the last thing on our minds would probably be the likes of Wacky, much less STK stands.

So who’s Wacky? Wacky is a nickname for Juan Francisco Baniqued—the 8-year-old reigning champ for the boys’ 6-to-8-years-old division at the Alaska Ironkids Triathlon held last August 13 in Camarines Sur. Thanks to the recent triathlon boom in the country, the sport is no longer just associated with adults and Ironman, as it has also become one of the more popular choices of activity for kids (STK stands for Super Tri Kids).

SHAKY START Wacky swims for his school team, the Golden Eagle Ray Swim Team at Colegio de San Agustin-Biñan (CSA GEAR). Under the tutelage of coaches Valentin and William Obmerga,

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SWIM PHILIPPINES

the youngster was introduced to triathlon at the age of seven. Introducing the endurance sport was the coaches’ way of maintaining the interest of team members in swimming.

At that time, Wacky was still too young to participate in the existing DepEd swimming events, so triathlon provided an opportunity for him to take part in a competitive setting.

His parents, Edgar and Teresita Baniqued, decided to enter their son in interschool cross country events, then in aquathlon races. To their surprise, Wacky proved to be quite a swimmer and a runner, which prompted Edgar and Teresita to develop his bike skills and try their luck in triathlon.

Not too long after, Wacky had been racing regularly in STK and Alaska Ironkids events, where he took on not only the triathlon event, but also the run and aquathlon leg— his good performance often landed him on the top three in his category. A month before the culminating Ironkids triathlon in Camsur, Wacky was able to nab the top spot in the aquathlon event held at the Philsports Arena. Surely enough, there was nothing left but to look forward to Camsur.

Like any other athlete on a mission, Wacky trained hard and made sure he was ready to take on one of the country’s biggest sporting event—a spirit and work ethic one wouldn’t really expect from an eight-year-old. Aside from his daily swimming practice after school on weekdays, he also worked on his biking and running during weekends.

Wacky’s supportive parents were there every step of the way—ready to help in any way they could, whether physically, mentally, emotionally, and/or financially. “Going into Camsur, we decided to buy him a mini race bike because the mini mountain bike he has was too heavy for him,” Edgar shares. They also make sure that they wouldn’t sacrifice education for sports. “We see to it that he has time for both. Right now he’s a Blue Eagle Awardee (grade with a general average of more than 89.5).”

Evidently, all their hard work and perseverance paid off, as Wacky earned himself a first place finish at the Ironkids Triathlon—a stark contrast from the asthmatic, shy little boy he was before.

“Now, he has friends not only in grade school but also in high school. He’s more confident and has less time for TV. He’s healthier and his asthma doesn’t bother him anymore,” his parents proudly share. They also believe that parents should always be there for their kids—teaching them the value of winning and losing.

With Wacky’s success, great potential, and enthusiasm for the sport—he is surely someone to look forward to in the future. His talents, coupled with the unwavering support of his parents, will surely go a long way.

TRIATHLETE’S PROFILE Juan Francisco Baniqued NICKNAME: Wacky or “1F” AGE: 8 DATE OF BIRTH: December 24, 2002 PLACE OF BIRTH: Mandaluyong City TEAM/CLUB: CSA- Golden Eagle Ray Swim Team (CSA-GEAR) COACHES: Mr. Valentin Obmerga and Mr. William Obmerga OTHER ACTIVITIES/SPORTS: Member of MTG (Mathematics Trainers’ Guilds) IDOLS: Jared Macalalad and Pete Jacobs

MAXIMIZI NG YOUR OFF-SEASON

T

BY HARVIE DE BARON

he Philippine yuletide season signals the start of a new season for athletes—The off-season. The off-season is defined as a time for athletes to rest and recover by reducing workout frequency and load while giving their bodies time to recover from the previous seasons beatings, competitions and trainings.

But the problem becomes defining what to do during this time. Does this mean athletes should eat anything and everything in sight?

Or does is allow athletes to throw the very idea of athleticism out of door? What exactly is an ideal off-season regimen for athletes?

An optimal off-season can be divided into 3 stages: rest and recovery, active rest, and lastly the preparation stage. Each stage serves a different purpose but one common goal—to get the athlete in the best possible condition for the next athletic season. In these 3 stages, diet and nutrition play a key role in keeping the body in fighting form despite the reduction of physical activity.

The rest and recovery stage allows not just your body, but your entire being, to recuperate mentally, emotionally, physically from the stresses of athletic activity. It is good for an athlete’s body to have almost nothing to do just to let it heal. This stage’s length varies depending on how long the off-season is and the season that just finished. Also, during this stage, athletes find that they are more lax about their eating habits. However, each athlete should keep in mind that, although the rest and recovery stage gives them the most license to binge on their favorite junk food and unhealthy eats, whatever is put into the body at any point in time will greatly affect the succeeding stages. Thus, athletes can eat unhealthy but in moderation during this particular stage.

After rest and recovery comes the active rest stage. The active rest stage is where the athlete once again begins to put in training sessions, workouts and moderate physical activity back into the regular schedule. This stage means that an athlete goes back into semi-routine

while still giving the body a chance to rest.

When your body is fully recovered, you get the full benefits of every training, every effort that is put in. As in the previous stage, proper nutrition should still be observed. The most that an athlete in an ideal weight range can gain during any off-season should be 3-5% of their current body weight. Anything beyond that number would make it difficult for the athlete for the next season. Subsequently, this also primes the body for the next stage of the off-season plan: The preparation stage.

The preparation stage is the tail end of the off-season where athletes plot out their goals for the coming race season. In this stage is when one can improve more on power to weight ratio.That means improve strength and decrease weight. The preparation stage introduces more activity than the previous stage gradually increasing into race season mode.

This does not mean that the nutrition plan now becomes the same as when race season hits.

But rather, more of a plan on how to fuel the body for the coming needs according to their goals. If there was weight gain due to the offseason, then nutrition would primarily be for weight loss first. Afterwards, the preparation stage calls for food that fuels your exercise and recovery according to building more strength.

Unlike race season nutrition which is more geared towards a specific event and goal, the preparation stage just calibrates the body for the increase in physical activity that the race season will surely bring.

The biggest battle of every athlete during any stage of the off-season is proper nutrition. The off-season does not mean that an athlete stops being an athlete. In fact, that is the best time to show discipline in terms of keeping the body in shape in view of the coming athletic season.

Exactly contrary to what is currently practiced where athletes almost “let-go” of their bodies during this time—To sum it all up, during the off-season, an athlete should maximize the benefits that the 3 stages offer while striking a balance between activity and proper nutrition.

Be wise and enjoy the off-season.

**About the author:Harvie is a businessman by profession but a sports nutritionist by passion. He completed his Diploma in Sports Nutrition from Oxford College with high distinctions. At present, he helps people from all walks of life achieve their weight goals via his sustainable system program. He is also a triathlete and recently finished the Ironman 70.5 Camsur.

TRAIN LIKE A TRIATHLETE: B EG I N N E R'S E D I TI O N (PART 3)

TAKE YOUR WORKOUT OUT ANOTHER NOTCH HIGHER! BY LC LANGIT

M O N DAY

(AM) RUN: Sprint: 30minutes Standard: 45 mins.-1 hr *Keep it steady and sharp (PM) SWIM: 300m- Swim Free, 10-15 sec. rest 300m- Kick Free, 10-15 sec. rest 300m- Free w/ Pads/Pull, 15 sec. rest 300m- Drill (catch up or one arm drill) 300m- Swim Free, 10-15 sec. rest Sprint: 12x50m- Swim Free Odd: Easy, 15 sec. rest Even: Fast, 30 sec. rest Standard: 10x25m- Swim Free Odd: Easy, 15 sec. rest Even: Fast, 30 sec. rest 200m cool down

TU ES DAY

(AM) BRICK [bike and run after]: Sprint: 10 mins. Warm up; 15 mins.

Moderate; 10 mins. Medium; 10 mins.

Fast (on Bike) 5-10 mins. Run Standard: 10 mins. Warm up; 20 mins.

Moderate; 20 mins. Medium; 20 mins.

Fast (bike on road or turbo trainer) 10-20 mins. Run (PM) SWIM: Sprint: 400m warm up Free Swim 20x25m- Drill Free, catch-up 400m- Free w/ fins 15 sec. rest, moderate pace 2x200m- Free w/ Pads/Pull, 30 sec. rest at moderate pace 200 Cool Down Standard: 200m warm up free 10x50m- Drill Free, catch-up 6x200m- Free w/ Pads/Pull, 20-30 sec. rest at moderate pace 400m-100 Fast/100 Moderate continuous 200m Cool Down

WE D N ES DAY

(AM/PM) REST: TRAINING IS OPTIONAL. Do either one or two of the training options: Gym training strength and conditioning like core training 15 mins- 30 mins easy run 1km swim recovery 1hr to 1hr 30 bike ride (20-30 mins high intensity)

TH U RS DAY

(AM) RUN: Track Oval Warm up: 3 loops jog 2 loops in-outs (100m straight speed up, 100m bend easy)

Warm down: 3 loops easy jog (PM) SWIM or BIKE (Optional Recovery) Sprint: 1km Swim continuous Sandard: 2km Swim continuous 1hr to 1hr 30 maximum easy ride

FR I DAY

(AM) RUN: Sprint: 15-20mins.

Standard: 30-45mins Keep it steady and Sharp Run easy if not feeling good (PM) SWIM: 100m- Swim Free, 10 sec. rest 200m- Swim Free, 10 sec. rest 300m (2x100 Kick Free, 10 sec. rest and 100 Swim Free) 400m (4x100 Swim Free continuous at Easy, Moderate, Medium and Fast) Sprint: 10x50m- Swim Free Odd: Easy Even: Fast, 20 sec. rest Standard: 10x100m (50 Fast/50 Easy, 20 sec. rest) 12x25m- Odd: Easy, 20 sec. rest Even: Fast 200m Cool Down

SATU R DAY

(AM) BIKE: Sprint: 2hours Long steady Ride (much better if there are hills) Or base your ride in Mileage Total: of 20-35kms Standard: 2hrs 30- 3hrs 30 (much better if there are hills) Or base your ride in Mileage Total: of 40-55kms (PM) SWIM: Optional Swim Sprint: 2km continuous swim (preferably without stopping), 500 pads and pull buoy, easy pace Standard: 300 swim free/ or other stroke if you know any 600 kick free (100 easy/100 moderate/100 fast) 300 drill free 10x25 swim free (25 fast/25 easy) 400 pull 200 cool down

S U N DAY

(AM) LONG RUN: Sprint: 1hr-1hr 15 mins. (max) Standard: 1hr 30 to 1 hr 45 mins.

(Easy and steady Pace. You can go longer, just not above 1:30 hours for sprint, and 2 hours for standard.

Start by walking the first 10mins then jog the whole way. Don’t forget to stop for water.)

(PM) REST

Sprint: Do 3 times…

4x200m 200 fast/200 walk or jog, 2 mins. Rest every set *For Sprint (750m Swim/20km Bike/5km Run) and Standard Standard: Do 8 times…

(1.5km Swim/40km Bike/10km 4x200m 200 fast/200 walk or jog, Run) Distance Triathlon 2 mins. Rest every set **LC Langit is a member of the Philippine Triathlon Team since 2003, a 3-time Asian Aquathlon Champion (2009-2011), and a former national and champion swimmer.

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BE SEEN TRI EVENT

Cobra Energy Drink Ironman 70.3 Philippines August 14, 2011 Camsur Watersports Complex, Pili, Camarines Sur

OVERALL PROFESSIONAL MEN’S

OVERALL PROFESSIONAL WOMEN’S

10

FILIPINO ELITE MEN’S

FILIPINO ELITE WOMEN’S

Arland Macasieb—4:26.31 August Benedicto—4:35.04 Neil Catiil -4:38.10

Monica Torres—4:55.15 Kim Mangrobang—5:11.33

AGE GROUP WINNERS 18-24 MEN’S

AGE GROUP WINNERS 18-24 WOMEN’S

Anthony Devos—4:26.37 Chih Hsing Yang—4:42.01 Billy Biag—4:46.35

Rochelle Tan—6:14.24 Lyanne Lamayan—6:30.26 Caroline Orcena—6:45.46

AGE GROUP WINNERS 25-29 MEN’S

AGE GROUP WINNERS 25-29 WOMEN’S

Johan Nykvist—4:40.48 Benjamin Raña Jr.—4:42.52 Eduard Moix Gomez—4:50.22

Jaimie Jacobs—5:25.48 Lorhiz Echavez—5:38.46 Megan Gillmer—5:51.16

AGE GROUP WINNERS 30-34 MEN’S

AGE GROUP WINNERS 30-34 WOMEN’S

Dane Cantwell—4:24.25 Raynard Picard—4:33.21 Michael Bucek—4:39.03

Alessandra Gonzalez—5:12.31 Andrea Bess—5:18.50 Camilla Brooks—5:29.20

AGE GROUP WINNERS 35-39 MEN’S

AGE GROUP WINNERS 35-39 WOMEN’S

Assad Attamimi—4:18.08 Noy Jopson—4:41.10 Neil Flanagan—4:42.37

Amanda Carpo—5:07.38 Rhodora Ellis—5:21.18 Claudia Soldati—5:29.09

AGE GROUP WINNERS 40-44 MEN’S

AGE GROUP WINNERS 40-44 WOMEN’S

Anthony Fesche—4:58.55 Gianandrea Pesci—4:58.56 Maiqui Dayrit—5:03.47

Lucy Smith—4:41.07 Fiona Ottiger—5:37.07 Susan Nixon—5:40.50

AGE GROUP WINNERS 45-49 MEN’S

AGE GROUP WINNERS 45-49 WOMEN’S

Mark Clay—5:02.03 Jason Nixon—5:08.16 Lorenzo Ocampo—5:13.40

Joey-Lynn Musselman—5:24.35 Celma Hitalia—6:02.56 Pia Cayetano—6:04.00

AGE GROUP WINNERS 50-54 MEN’S

AGE GROUP WINNERS 50-54 WOMEN’S

Sandro Angelastri—4:32.20 Andrew Patrick—4:58.37 Juanito Vano—5:12.06

Janet Higa-Miller—6:26.00 Bobbi Reif-Acheson—7:06.05 Agnes Tinsay—7:12.49

AGE GROUP WINNERS 55-59 MEN’S

AGE GROUP WINNERS 60-65 MEN’S

Nobuyuki Tanaka—5:12.40 Motoyuki Yushida—5:50.35 Shoichiro Aoyama—6:22.54

Sam Pritchard—5:39.53 Oscar Escudero Jr.—6:12.05 Ernesto Rivera—7:02.31

AGE GROUP WINNERS 65-69 WOMEN’S

Nancy Taubner—7:35.09

SWIM PHILIPPINES

PHOTOS COURT ES Y OF S A RI TA Z A F R A (C HIL I GR A SS), ELOIS E LOZ A DA A ND JOH A N AGUIL A R

Pete Jacobs (AUS)—3:51.43 Belinda Granger (AUS)—4:26.03 Jesse Thomas (USA)—4:12.30 Amanda Stevens (USA)—4:28.34 Cameron Brown (NZL)—4:12.54 Bree Wee (USA)—4:35.16

BE SEEN

SWIM EVENT

Iornkids Triathlon Camsur August 13, 2011

PHOTOS COURT ES Y OF M Y K A C HUA , C A MIL L E M A L L ILOS A ND TOPHER ES COB A R

Camsur Watersports Complex, Pili, Camarines Sur 6-8 BOYS

6-8 GIRLS

Juan Francisco Baniqued Eric Almendral Nathan Skylour Vincent Manalo

Tara Borlain Everly Janarie Macalalad Angelina Powell

9-10 BOYS

9-10 GIRLS

Nathan Nalo Craig Joshua Uy Juan Manolo Barrera

Nicole Danielle Eijansantos Samantha Borlain Jesila Mari Faustine De Juras

11-12 BOYS

11-12 GIRLS

Lance Vincent Plaza Lance Pimentel Rafael Luis Penafiel

Sophian Gabrielle Vizcarra Ma Margarita Delos Reyes Ingrid Renee Dizon

13-14 BOYS

13-14 GIRLS

Sixto Abeth Lalanto Justine Kyle Mapalo Gene Pagria

Magali Echauz Victorija Deldio Jessica Salazar

86th National Collegiate Athletic Association (NCAA) Swimming Championships August 18-20, 2011 Rizal Memorial Swimming Complex, Manila

TEAM STANDING BOYS: Champion—La Salle Greenhills (1211 points) 1st Runner Up—San Sebastian College Recoletos (588 points) 2nd Runner Up—San Beda College (493 points) TEAM STANDING MEN’S: Champion—San Beda College (1308.5 points) 1st Runner Up—College of Saint Benilde (522 points) 2nd Runner Up—Emilio Aguinaldo College (374 points) TEAM STANDING WOMEN’S: Champion—San Beda College (674.25 points) 1st Runner Up—College of Saint Benilde (330.5 points) 2nd Runner Up—Arellano University (216.75 points)

NEW COMPETITION RECORDS ESTABLISHED: EVENT 50m Freestyle 100m Butterfly 200m Freestyle 200m Butterfly 100m Freestyle 400m Freestyle 400m IM 4x50m Freestyle 4x50m Medley 4x100m Freestyle 4x100m Medley

NEW RECORD 24.21 (Whinson Ybardolaza—AU) 1:00.25 (Samuel Ongjoco—SSCR) 2:06.56 (Rafael Sta. Maria—LSGH) 2:15.62 (Samuel Ongjoco—SSCR) 56.08 (Karlo Diamante—LSGH) 4:17.39 (Wilfredo Sunglao Jr.—SBC) 5:07.89 (Samuel Ongjoco—SSCR) 1:45.85 (LSGH) 1:40.57 (CSB) 1:59.67 (LSGH) 3:48.15 (SBC) 4:20.24 (LSGH) 4:11.87 (SBC)

OLD RECORD 24.71 (Wilfredo Sunglao Jr.—SBC) 1:01.94 (Keifer Piccio—EAC) 2:09.41 (Keifer Piccio—EAC) 2:20.40 (Keifer Piccio—EAC) 56.51 (Karlo Diamante—LSGH) 4:21.18 (Ferdinand Frigillana—SBC) 5:18.53 (Vince Raymundo—LSGH) 1:47.48 (LSGH) 1:42.18 (SBC) 2:00.73 (LSGH) 3:50.86 (SBC) 4:26.34 (LSGH) 4:13.33 (SBC)

11

BE SEEN SWIM EVENT

74th University Athletic Association of the Philippines (UAAP) Swimming Championships September 22-25, 2011 Trace Aquatic Sports Complex, Los Baños, Laguna NEW COMPETITION RECORDS ESTABLISHED: 4x200m Freestyle 4x50m Medley 400m Freestyle 4x100m Freestyle 50m Butterfly 100m Backstroke 50m Backstroke 200m Breaststroke 200m Butterfly 50m Freestyle 4x100 Medley

NEW RECORD 9:20.86 (ADMU Boys) 9:34.46 (ADMU Women’s) 2:10.31 (UP Women’s) 4:35.87 (Kimberly Uy—ADMU) 4:18.11 (UP Women’s) 31.26 (Ariana Canaya—UST) 1:01.85 (Gabriel Castelo—ADMU) 59.49 (Johansen Aguilar—DLSU) 28.61 (Gabriel Castelo—ADMU) 27.52 (Johansen Aguilar—DLSU) 30.63 (Ma. Claire Adorna—UP) 2:49.94 (Ma. Christina Bartolome—UST) 2:11.85 (Gabriel Castelo—ADMU) 28.73 (Ariana Canaya—UST) 27.05 (Jasmine Ong—ADMU) 4:42.55 (UP Women’s)

MOST VALUABLE PLAYER: Boys—Gabriel Lorenzo Castelo (ADMU) Girls—Christine Joy Mendoza (UE)

SENIOR AWARDS Rookie of the Year: Men’s—Xavier Ilustre (UST) Women’s—Kimberly Uy (ADMU)

MOST VALUABLE PLAYER: Men’s—Johansen Aguilar (DLSU) Women’s—Anna Celina Gonzalez (ADMU)

TEAM STANDING BOYS: Champion—Ateneo de Manila University (323 points) 1st Runner Up—University of Sto. Tomas (205 points) 2nd Runner Up—De La Salle Zobel (127 points)

TEAM STANDING MEN’S: Champion—De La Salle University (262 points) 1st Runner Up—University of Sto. Tomas (201 points) 2nd Runner Up—Ateneo de Manila University (135 points)

TEAM STANDING GIRLS: Champion—University of the East (300 points) 1st Runner Up—University of Sto. Tomas (292 point) 2nd Runner Up—University of the Philippines (76 points)

TEAM STANDING WOMEN’S: Champion—University of the Philippines (312 points) 1st Runner Up—Ateneo de Manila University (216 points) 2nd Runner Up—De La Salle University (159 points)

JUNIOR AWARDS Rookie of the Year: Boys—Skyler Claveria (UST) Girls—Priscila Loren Aquino (UP)

12

SWIM PHILIPPINES

OLD RECORD 9:26.82 (ADMU Boys) 9:39.06 (ADMU Women’s) 2:10.84 (UP Women’s) 4:36.61 (Nicole Santiago—ADMU) 4:21.35 (ADMU Women’s) 31.27 (Edlyn Son—UST) 1:01.96 (Ryan Papa—ADMU) 59.58 (Johansen Aguilar—DLSU) 29.12 (Gabriel Castelo—ADMU) 27.54 (Johansen Aguilar—DLSU) 31.56 (Luica Dacanay—UP) 2:51.49 (Jenny Guerrero—DLSZ) 2:11.91 (Gabriel Castelo—ADMU) 29.10 (Lianne Ramos—DLSZ) 27.74 (Jasmine Ong—ADMU) 4:49.94 (FEU Women’s)

PHOTOS COURT ES Y OF M A X AUS T RI A A ND JOH A N AGUIL A R

EVENT

13

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SWIM PHILIPPINES