THE FIRST CATALOGUE ISSUE: CATCH THE LATEST FROM YOUR FAVORITE SWIM BRANDS
SWIMMING SETS YOU UP FOR LIFE
A SWIMMER’S DAY Find out how to eat right to swim right
COMPETE WISELY Challenge yourself with these three swimming competitions
ACTIVATION EXERCISES Learn new warm-up techniques before swim workouts
SWIMMING IS LIFE Get to know how swimming made an impact on the lives of four swim ambassadors
SWIM KIDS Look at the future of the sport right here!
ON THE COVER: JEXTER CHUA Crazy Cracks Jammer, Pizzly Cap, Midnight steel-Mirrored (Speed racer goggles); JESSIE KHING LACUNA Arena Carbon Flex; RYAN LOCHTE Speedo Fastskin LZR Racer X Adult Jammer; NICOLE ROSELO Maru XT3 Junior Pro Leg Suit Pink/Orange Suit; MARTIN PUPOS TYR Avictor Competition Suit; TYR Blackhawk googles; JAYRALDEAN CYRUS DELUSO Fish Fun Scoopback; AIDEN RUELO Puddle Jumper
Community Editor JOHAN AGUILAR Editor EDA GOLOY Editorial Associate LUCKY LIZARONDO Marketing and Events Manager MONIQUE MORALES Editorial Assistant REYLYN CRUZ Design and Layout REGGIE GOLOY Contributors: HARVIE DE BARON, CHAPPY CALLANTA & JENNY GUERRERO Social Media Specialist BEN FRANCIA Publisher SPORTS ‘R US MARKETING & EVENTS GROUP Photographers: PAT GOLOY, ALEX RUELO PHOTOGRAPHY & RYAN VINCENT PHOTOGRAPHY All Contents copyright 2016, Reserved for SPORTS ‘R US MARKETING AND EVENTS GROUP. No part of this magazine may be used or reproduced in whole or in part, without the expressed written permission of SPORTS ‘R US MARKETING AND EVENTS GROUP.
In this month’s Swim Magazine Issue, it is my hope that the swimmers or the readers see a different angle and perspective on how swimming can impact your life in many different ways. For those that haven’t made waves yet, don’t lose hope because swimming isn’t a sprint, it’s a marathon. Those that stay the course and absorb every learning and experience will come out winners in life. Cherish the moment, enjoy every experience, and always thank the people that support you in your endeavours in life. Swimming has taught me so much, and I hope it instils the same values and traits in each and everyone of you. Cheers to Swim Magazine’s 10th anniversary and happy reading!
JOHAN AGUILAR
Be mindful of what you fuel your body with, in and out of training and competitions.
by harvie de baron | Sports Nutritionist
great springboard. Snacking on fresh fruits during the day and not going hungry is also key to keeping yourself healthy. This also means slowly cleaning your body of junk, processed and instant food. Keep away from food that does not add energy, repair, or fuel your body right. SETTING THE STAGE If it is competition day, solid, full meals should be eaten three hours before you jump in the pool to compete. This is because it takes approximately three hours before your body can digest and turn solids into fuel for your body to use in the swim itself. If you eat too close to your swim, you run the risk of using part of your allocated energy to digest food instead of just using bulk of your energy to swim. If it is after training, make sure you replenish your body’s energy stores immediately. This means eating almost immediately after training ends. The most convenient thing to take would be a fruit smoothie consisting of fresh fruits, plain unsweetened yogurt, and a dash of honey. Also, make sure to eat dinner whether you feel like it or not. This also helps in your body’s recovery process. Think of food as building blocks for a skyscraper. If you want the skyscraper to be stable, then you use the best possible raw materials, i.e., whole foods, not junk.
Just like every athlete, a swimmer trains hard to be able to perform well on competition day. Apart from training, a swimmer also invests in the best equipment and coach possible to take their sport to the next level. But, what about the food they fuel their bodies with? Is a swimmer mindful of the needs in terms of nutrition? Nutrition encompasses not just food eaten during training or competitions, but also involves a greater portion of a swimmer’s day. If you break down a swimmer’s day, you would see that an athlete most probably spends at least 83% of his time outside of training. School, time at home, time in transit- these are just some of the few hours spent outside of training. Question is, what does the swimmer eat during these hours?
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THE IMPORTANCE OF EATING RIGHT ALL THE TIME Here’s the sad truth, if you don’t set the stage properly for your body outside of training, proper sports nutrition during training still won’t help you reach your maximum potential. No amount of performance enhancers, sports drinks, or others can make up for a crappy diet eaten regularly. The right thing to do is to eat right. Period. If you, as a swimmer, really want to perform at your utmost best, then eat for your purpose. This means being mindful of what you fuel your body with. A diet consisting of whole foods is best. Eating unpolished rice, balancing it out with lean meats and well-cooked vegetables is a
I cannot stress it enough: Eat for your purpose. If your purpose is to be a “junk” swimmer, then eat junk. You have already invested in everything else: training, equipment, coaching, etc. Then why not invest in your body?
CONTACT THE AUTHOR You may reach Harvie de Baron through email (behealty@ baronmethod.com); Facebook (baronmehod); Instagram and Twitter (@baronmethod) for more information about his nutritional services.
HIGH PERFORMANCE
BY JENNY GUERRERO | Swim coach How many of you athletes out there expect to improve in every competition that you participate in? Do you expect your 50m Freestyle to improve every time you swim it in a meet? If your answer is yes, then I expect all senior swimmers to go at least 24 seconds or below for their 50m freestyle if they have been swimming all their lives. Most swimmers (and parents, actually) expect too much every time they compete in a swim meet and as a swim coach, I have been a witness to many disappointed faces and oftentimes even angry parents scolding their kids for a poor performance. Yes, our sport is time-based, and the fastest always wins the race, but let us not also forget the process that goes behind every swimmer’s success.
P H OTO C R E D I T : R YA N V I N C E T P H OTO G R A P H Y
In a span of one year, swimmers would always compete at different levels – International, Nationals, Collegiate, Inter-school, Invitational meets, Open-Age, Age-group, etc. These swim meets require different phases of preparation - physically and mentally. Reality is, YOU CANNOT DELIVER A STRONG PERFORMANCE EVERY TIME YOU COMPETE. Instead, you may want to expect different circumstances and scenarios in every swim meet that you participate in. And how you handle these situations are just as important as winning medals and getting best times. For us coaches, it is also PART OF OUR JOB to make sure that our swimmers do not get discouraged after a bad swim. So how does COMPETING WISELY come into the picture?
I have to agree with them and my explanation are as follows: COMPETE below your level These are really non-bearing meets where you can EXPERIMENT, and focus is more on improvement of techniques and strokes rather than time-improvement. This will be the time when you want to try out a different type of dive, turn, or stroke technique. You will use these meets as part of your training where you will not be tapered nor well-rested. A lot of athletes actually enjoy these games because here they know they can win easily without having too much pressure behind them. COMPETE at your level Consider this as your major/target event for the year. This is the RACE where you want everything to be PERFECT. You will have to train your body to adapt to whatever goal you want to accomplish. Competing at this level should be scheduled at most three times a year so you can have a good training block before your major meet. There is no time for experimenting here and your body should be ready and should peak at the right moment. Full taper should be done as long as you have accomplished a full training program.
COMPETE above your level This is where you actually TOUGHEN UP and realize how much more work needs to be done for you to reach your peak as an athlete. A lot of athletes (yes, not just swimmers) out there actually get very anxious competing at a level higher than theirs because they are afraid to lose. Younger swimmers are afraid to compete with the older ones because they get so intimidated of racing against stronger and faster swimmers. You and your coach know that there will be a slim chance of winning in these types of meets but what’s more important is how you will be able to handle the pressure of competing outside your ‘comfort zone’. It is also very crucial for an athlete to always compete at higher level because there might be a tendency that he will get discouraged instead of motivated. So you may opt to join a race of this kind at most twice a year for your own physical and personal development. Plan your season well and make sure that your competitions and races are well-plotted out throughout the year. Plan your races and classify them as A (most prioritized), B (experimental), and C (training race). It will help you to physically and mentally prepare yourself as you go on with your multisport career.
According to world-renowned swim coaches, Bill Sweetenham and John Atkinson (Championship Swim Training), swimmers should compete in competitions at different levels. • COMPETE below your level • COMPETE at your level • COMPETE above your level
“Plan your season well and make sure that your competitions and races are well-plotted out throughout the year.” 3
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Water is said to be a swimmer’s best friend. It’s a swimmer’s second home. There have been countless hours spent in the pool chasing for glory. More often than not swimmers define their careers by the number of medals they win, or the number of awards they receive. But just like any sport there will come a time when you’ll need to hang it up and ask yourself: what now? Swimming should be more than just winning; it should, in fact, help you become a better person regardless of where you are as a swimmer. Whether you’re just swimming to stay fit, to keep a hobby, to make the National team, or to remain a champion, swimming can change you as a person and your perspective in life if you allow it to. Besides, what sport will you still be able to do when you’re 60? Swimming is indeed Life.
ON JEXTER: Topsy Turvy Jammer
16-year-old Jexter Janzen Chua is slowly making waves in the swimming community over the past few years. In 2015, Jexter finally broke through and qualified for several international competitions, namely the Asian Age Group and South East Asian Age Group Swimming Championships, that opened his eyes on the experience of finally competing in the international stage. After breaking the record in the 50m breaststroke during the 91st NCAA, Jester now has his eyes set on loftier goals such as breaking more records and winning a medal in the international level. It’s definitely leaps and bounds for someone who started swimming at the age of 4 just because he envied his older brothers. Twelve years later, he is surpassing expectations, but he knows that swimming is much more than that.
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BEYOND WINNING When asked why he pushes himself every day to go to training and swim, Jexter shares that, “Swimming teaches me how to handle stress and helps me prepare for the real world.” He shares further that swimming has helped him become more disciplined, focused, and determined not just to succeed in swimming, but also in life. More than winning, swimming actually goes beyond and helps swimmers become more mature individuals. “Swimming has given me a chance to travel on my own and be independent while learning things outside of my comfort zone”, Jexter shares. Swimming can have different effects on a person’s life. For Jexter, it’s the friends and teammates that become family who are there to support him during the good and hard times, he says, that are worth cherishing. WHAT’S NEXT? Jexter has indeed showed promise in becoming a future star in swimming, but realizes the long path he has to endure before reaching his goals. For him, being the ambassador for Neptune Activities means that he is privileged and would need to work extra hard to not let the brand down. He fully understands the pressure of living up to the expectations of people, but shares that in the end it’s always important to go back to the reason you’re swimming and never let
Jessie Khing Lacuna is the face of Philippine Swimming having competed in almost (if not all) levels of competition from the Philippine Nationals to the South East Asian Games to the Asian Games and the Olympics. Holder of multiple records and countless medals, Jessie is the King of Philippine Swimming. Tracing his roots in Bulacan, Jessie’s journey to stardom should be a source of inspiration for swimmers and non-swimmers alike. Born and raised in the province, Jessie wasn’t always the most privileged, but through hard work and dedication he slowly made his way to the top. Living close to a swimming pool and seeing his brothers use swimming as a means to finish school, Jessie took it upon himself to be like them and help his parents in any way he can. MAKING WAVES INSIDE AND OUTSIDE OF THE POOL Jessie has already established himself as one of the best swimmers of our generation, but after all the awards and recognition, the thought of quitting swimming also crossed his mind. “Almost everyday I think about it,” he shares of finally giving up because of the tiring routine and and the emotional and physical stress. But at the end of the day, he always goes back to why he loves swimming and the impact he can still give to a sport filled with so many young kids wanting to be like him. “Sometimes when I feel like quitting, I just go back to my passion for the sport and look at the people around me, my coaches, teammates, and even the younger kids that go to training, that’s where I get inspiration from.” With a swim brand such as Arena supporting him, Jessie is eyeing his second Olympics in Rio this year, and he is determined to give it his all to make his coaches, teammates, and country proud.
ON JESSIE: Arena Carbon Flex Suit, Arena Cobra googles, Dome Cap
anyone dictate and limit you as a person. For Jexter, Swimming has given him so much not just in the pool, but also outside. “I almost gave up on swimming before because of the pressure, but I’m glad I didn’t because it has helped me grow in character and values since I know that I have to work hard if I want to succeed and not just take things for granted”, he shares. His advice to younger swimmers who have just started? “Always use your heart and mind in everything that you do, even through tough times, never let anyone dictate who you are, especially when they say you can’t do it, believe that you can.”
INSPIRING THE NEXT GENERATION For Jessie, he’s at the stage where he now wants to give back to the sport that has given him so much. Swimming has helped Jessie believe that he can do more and help others around him to improve. With the hopes of many young swimmers wanting to become like him one day, Jessie has a simple advice for them, “Do whatever makes you happy, find your passion, and always remember to thank the Lord for every blessing.” For the King of Swimming, the sport has given him a chance to inspire the next generation of young swimmers, which is more fulfilling than any medal can ever give. As Jessie would put it, “To see all the younger swimmers so excited to swim, I’m already happy”. 19
In contrast to the likes of Jessie and Jexter, 18-year-old Nicole Roselo is a woman who just loves being in the water. Studying in Far Eastern University, Nicole usually makes her way to the pool during her free time and uses it as an outlet to relax and clear her mind after a stressful day. In fact, she actually is engaged in taekwando, as well, where she also makes time in her busy schedule for sparring sessions. “Swimming is really something that I love doing, it keeps me fit and healthy and I always get out of the pool refreshed and energized to start the day unlike other sweaty sports I’ve tried”, she shares. Even if she’s not competing, Nicole finds value in the sport and thanks her stepdad, who is a swim Coach, for pushing her to try out swimming and helping her find her passion for the sport.
ON NICOLE: Maru Camo Star Racer Legs Suit
MORE THAN JUST A HOBBY On paper, it might seem that swimming is just another hobby for Nicole, but in many ways, swimming has made her into a much more competitive person and this has helped her focus more and perform better in other aspects of life. Being involved in the swimming community has also allowed Nicole to gain confidence and be more outgoing while relating to different people. “In the swimming world, you meet different people from different walks of life and you learn from them,” she shares. From starting off as just a hobby, Nicole now sees the values and traits she has picked up through training. “Being punctual is one of the most important things I learned because it will cost you 50 push-ups and a 200-meter butterfly at the end of the workout,” she shares, highlighting how swimming has changed her character. “I’m more disciplined now and I learned how to manage my time by fitting in swimming into my busy schedule,” she adds.
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FEELING GOOD Watching Michael Phelps’ win his record-breaking Gold Medal in the London Olympics is one memory Nicole will never forget. Finding inspiration in those like Phelps, Nicole takes pride in being an ambassador for Maru Swimwear. “Maru swim suits are really comfortable both in and out of the water and the colors are amazingly trendy, so I feel like I’m wearing a totally functional fashion item and it makes me feel good,” says Nicole. For a girl that’s just swimming for lifestyle, all the things and experiences she has gained over the past few years are definitely more than she expected. Her advice for those that are considering swimming as part of their lifestyle? “Start swimming as early as you can, and just have fun. You’ll be surprised how swimming can help you in so many ways”.
17-year-old Martin Jacob Pupos has made history for the National University Swim Team by winning the team’s first ever medal in the UAAP. But as young as he is, he knows that he still has a lot to prove in the sport he loves. National University (NU) has never been known for its swimming team because for the longest time, it chose not to field in swimmers in the UAAP. But as for Martin who gets inspiration from his family, his swimming journey has been filled with ups and downs. “Being recruited by the NU Swim Team was the most memorable point in my career because it gave me the extra passion and excitement to swim,” Martin recalls. Indeed, Martin has shown signs of potential and is now hungry for more.
FAMILY AND THE FUTURE Family has always been Martin’s backbone and support group. Whether he wins or loses, his family is always there to cheer him on. Moving forward, he now wants to give back to his parents who have sacrificed so much for him to be able to swim. “I don’t want to waste their effort, that is why I always give my best in every competition,” he adds. With dreams of representing the country one day, the future looks bright for this up and coming swimmer. When asked what his motto in life is, he simply shares, “The only secret to success is imagination.” True enough, as Michael Phelps once said, “You can’t put a limit on anything.” Swimming has evolved over the years with new technology and rules, but regardless of those changes, it is undeniable how swimming has changed and made countless lives better in many different aspects of life. Whether you’re just swimming for fun or you’re competing for your school or vying to win Gold in the Olympics, swimming can mold you into a better person if you allow it to. After all, Swimming is Life.
ON MARTIN TYR Synergy Suit
THE UPS AND DOWNS If there’s anything that the sport has taught Martin – that’s resiliency. “I almost stopped swimming several times because of the politics and missed expectations, but in the end, I love swimming and I just said that no one can stop me from doing it,” Martin shares. Through hard work and determination, unexpectedly things started to fall into place. Aside from being recruited by NU, TYR also approached Martin to be its brand ambassador. It is indeed a blessing for someone who simply loved to swim and chose the sport because of its injury-free nature. If asked if he has any regrets, Martin simply says that, “No, because swimming has shaped me into the person I am today and because of my hectic schedule, I’ve now realized the value of time management and being more responsible as a person. Values such as humility and patience, I owe all these to swimming,” he says. “Through the ups and downs, I realized that swimming is a process and through that process I learned to become stronger and use it as my motivation.”
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STRENGTH AND CONDITIONING
Effective activation exercises before workouts by Chappy Callanta, CSCS | Fitness Program Director
HIP ACTIVATION
T-SPINE MOBILITY
THORACIC BRIDGE
This exercise activates the hip and butt muscles which are important for kicks. The gluteus maximus or your butt muscle is the biggest most powerful muscle in the body but most of the time, it is underactive. Doing this exercise for 10 reps on each side will help in “waking up” your glutes which adds more power to your swim.
We need to ensure that your t-spine or upper back remains mobile as to not overwork and fatigue the shoulders quickly. If we rely solely on our arms and shoulders for strokes and we don’t use the back, there will be less power in your swim. Do this exercises for 10 reps on each side.
This exercise can improve your hip and shoulder mobility in as little as 3 minutes. Start with an all fours position and then lift your knees one inch from the floor, slide your right foot under you towards your left side, face your torso up and balance on your right arm with both feet on the floor. Push your hips up and make sure your shoulder isn’t depressed. Do 10 reps on each side.
INCH WORM TO WORLD’S GREATEST STRETCH As the name implies, this is a great whole body stretch. Start by reaching for your toes with knees locked, inch your hands forward towards a push up position, place your right foot beside your right hand and then open up to the sky. Place your hand back down and straighten the front leg. Repeat on the other side. This whole complex should be done for 5-10 reps.
SHOULDER ACTIVATION Finally, finish off with 10 reps each direction for this drill. Make sure the arms are moving independently and the torso remains tight. This is a great warm up to add before swimming.
Coach Chappy Callanta is the Finess Program Director of 360 Fitness Club. You may get in touch with him by e-mail at cscallanta@gmail.com or chappy@completethecircuit.com
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BE SEEN
Bataan international triathlon
P H OTO C R E D I T : J M CO N O P I O
NOVEMBER 27-29, 2015 LAS CASAS FILIPINAS DE ACUZAR, BAGAC, BATAAN
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BE SEEN
Zoot Super Tri Kids
P H OTO C R E D I T : D O R AY E L L I S
DEC 6, 2015 | BEACON ACADEMY, BIÑAN LAGUNA
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BE SEEN
2015 speedo national short course swimchamps DEC 10 T0 13, 2015 | VALLE VERDE PASIG CITY
AGE
GENDER
NAME
TEAM
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Boy Girl Boy
Mico Angelo Del Poso Janelle Alisa Lin Raphael Santos Kristina Franchesca Baccay Zachary Kong Althea Michel Baluyut Keanne Cendric Ting Mikhail Andrae Ramones Xiandi Chua
MDSF Vikings Balon Dagupan Unattached
12
Girl 13 14
Boy Girl Boy Boy Girl
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TOTAL IMX POINTS 3452 3264 3761
QC Bucaneers
3315
Sea Scorpions Ace Seawolves Xavier School
2964 3304 3344
Unattached
3344
Unattached
3758
AGE
GENDER
NAME
TEAM
15
Boy
San Jose Galleon
16
Boy Girl Boy
James Patrick Reyes Dara Nichelle Carreon Maurice Sacho Ilustre Kirsten Chloe Daos John Carlo Doragos Romina Rafaelle Gavino David Vincent Dy Priscila Loren Aquino Xiandi Chua
Girl
17
Girl 18
Boy Girl Girl
TOTAL IMX POINTS 2280
Xavier School
3036
De La Salle Zobel QC Bucaneers Ayala Harpoons
3493 3142 2566
Ayala Harpoons
2826
Celebrity Rapids San Jose Galleon Unattached
1874 2712 3758
BE SEEN
yellow cab 2016 diy leg 1 open water swim
P H OTO C R E D I T : Y E L LOW CA B P H I L I P P I N E S
JANUARY 31, 2016 | ACEA RESORT, SUBIC FREEPORT, ZAMBALES
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Mark Bryan B. Rioflorido Risha Melvin C. De Guzman 10 years old
Team: Balon Dagupan Swim Club Birthday: September 18, 2005 Favorite Event: Freestyle and backstroke What I want to be when I grow up: I want to be a neurosurgeon Person/s I look up to: My Papa Rino and Mama Jane Hobbies: Reading Almanac, playing computer games What I love most about swimming: I love training with my kuya Carlo, kuya Paulo and my teammates.
10 years old
Team: Braeburn Swimming Birthday: January 14, 2006 Favorite event: 100 meters breastroke Future goal: To be a gold medalist in local and international competitions What I want to be when I grow up: Olympic Swimmer Person I look up to: Ryan Lochte Hobbies: Swimming, Football, Gaming and Reading What I love most about swimming: Medals and Personal Bests
WANT TO BE SEEN IN SWIM KIDS?
Jan Eowyn S. Caruncho 4 years old
Team: Pasig City Swimming League Birthday: June 21, 2011 Favorite event: Freestyle and backstroke What I want to be when I grow up: To be a chef Person /s I look up to: My parents Hobbies: Swimming, gymnastics and running What I love most about swimming: Family and friends bonding.
Maria Zimone Erin A. Jamis 6 years old
Place: Pasig City Birthday: Nov. 18, 2009 Favorite event: Butterfly What i want to be when I grow up: A triathlete and a doctor Person I look up to: My Father Hobbies: Swimming, biking, running, playing the violin and piano What I love most about swimming: It makes me fit and it is a great way to meet new friends.
If you’re a swimmer 10 years old and below, email your answers to the above questions together with your photo to swim.mag.ph@gmail.com