august ~ september 2010
Counting Years Coach George Vilog’s Never Ending Relationship with Triathlon
Make Sure You Have These Before Getting Into Action
Pools Near You
5 Swimming Pools Open To Public
Kick Back Know the Basics of Swimming the Backstroke
Love Water Conquer Your Fear of Water
THE GAME IS ON! Getting Ready for UAAP Season 73!
Be Seen: G-League Long Course Championship • Ex-swimmers talk about UAAP iii
On the Cover:
Mike Advincula of DLSU and Steffi Relampagos of UP p h o t o g r a p h e d b y : Pat Mateo h a i r & m a k e - up b y : Marichelle Constantino Shot on Location at Rizal Memorial Sports Complex
AUGUST ~ SEPTEMBER 2010
From My Baby & Me to Winning Medals
Abi Ruelo Shares Her “No Pressure” Approach In Raising A Winner
How Tapering Will Help You Attain that Extra Boost on Race Day
08 Maroon Pride
The UP Varsity Swimming Team Dishes Out the Secrets to their Success
10 The Challengers
Take a Peek at the Other Teams Vying for this Season’s UAAP Title
14 Top 5
Need a Place to Practice Your Strokes? Check out these facilities!
16 Raising the
Bar on Water Safety in the Philippines
Melon Dash brings Her Water Safety Techniques to Our Shores
18 Heart of a
Roxanne Yu’s Unparalleled Determination in Swimming
19 Making the
The Ayala Harpoons Swim Club Talks About Winning the Right Way
20 PACK LEADER:
After 18 Exciting Triathlon Years, Coach George Vilog is Still Counting
25 Be Seen
Snapshots From Recent Swimming and Multisport Events
P hi l ip pines
The UAAP Season was something I looked forward to during my college years. From the long, grueling months of preparation and fund-raising activities to the actual race day—it was an experience like no other. In other sports where rivalries are taken seriously, swimming in the UAAP means an opportunity to get together with friends and make new acquaintances from other schools. The UAAP has always been an event that brings a team together, working for a common goal—winning the championship title. In this issue, we get to know the UP Tankers more as they divulge “champion secrets” as well as take a look at other contending teams ready to give a tough fight this season.
content editor Keshia
Fule Gallardo Contributors Abi Lasquety • Melon Dash design & layout Mikke
Arne Navarro • Greg Colmenares • Chris Iñigo • Nikko Huelgas • Steffi Relampagos • Marvie Borja • Mike Advincula • Paui Peña • Jayvee Villagracia • Bombee Narciso • Victor Magno • Archie Lim • Berna Narag • Philippines Sports Commission • Marichelle Constantino • Pat Mateo acknowledgements:
Sports ‘R’ Us Marketing & Events Group Address all correspondence to 2401 Tejeron Street, Sta. Ana, Manila Tel: (632) 535532 loc. 110 Fax: (632) 5635532 loc. 104 e-mail: email@example.com
TENDERFOOT The future champion and proud IronKid
At a young age, Andre has already won many medals Andre in action
From My Baby & Me to Winning Medals By Abi L asquety-Ruelo
love to swim. I always have. But in reality, what I love is being in the water. So you can imagine the happiness I felt when I first brought my son, Andre, to the swimming pool and noticed that he loves the water, too. He kicked and flailed his arms and I was tempted to let go to see if he could swim. But I ended up enrolling him at the Bert Lozada Swim School when he was one year and nine months old. Since then, swimming has been a huge part of our life. Whether or not the sun was up, we headed to the pool. Pushing Andre in a stroller with everything we needed under the seat, it was a chance for him to burn some of the excess energy that was stored inside his tiny body and a chance for me to just get in the water. From day one, I witnessed how my son developed from a crying toddler into the little victor he is now. It was no easy feat. Even I could not fathom how this has all happened, but I believe this is all a part of God’s plan. For months after that first lesson, amid the songs, claps and cheers, you cannot imagine the countless times he would cry and swim at the same time. I expect you cannot picture that in your head. He was over two years old then and I thought it was funny because I realized that if he was crying because he was hurt, tired or did not like what he was doing, he would not swim. But since he did, I decided to continue swimming until the time that he stops crying, or until my ears give up on me, whichever came first. I prayed for more patience and as it turned out, he stopped crying more sooner than later.
Now Andre has graduated from the Swim Squad in BLSS, and still, I swim with him instead of just sitting in the bleachers while waiting for him to finish training. He gets motivated that way, knowing that after hundreds of meters of laps and kicks, we will have our chance to play. It is our special time to bond and just have fun. We try to swim at least three times a week and with Andre being homeschooled, our schedule easily permits this. And really, it is okay. I do not force him to swim if he does not want to. It gets to me occasionally because I am the type who sticks to a schedule, but I believe that is one of the reasons why Andre loves swimming. He can come and stay away, and it will still be waiting for him. I know he cannot stay away for long. A day or two later, he will be asking me to bring him to the pool again to train or just to play. To date, Andre has already joined several competitions, the first one when he was only three years old. I have come to expect the unexpected. Being the child that he is, he played around and won medals as much. At one competition, he would be the most outstanding swimmer in his age group, the next he would be shouting and waving his hands while swimming, and still on the next, he would not swim. At these times, I could only shake my head because I know that he is just a kid, and all he wants to do is to have fun. He does not yet understand the concept of being in a competition and having to win a race. All that is important to him is that his two best friends who have been swimming and competing with him since they were one
are swimming alongside him and that after they race, they would have time to play. But Andre is already six and he is now aware of what comes after he finishes a lap and touches the wall of the swimming pool first. At this point in time, I am more intent on developing character and discipline through swimming than winning medals and trophies. After all, he has his entire life ahead of him. But medal or no medal, there are things that we always ask him to remember before a race: that his strength and talent come from God and that everything he does is for His glory so what matters is that he does his best. Can you imagine what would have happened in the beginning, if my patience gave way and we stopped swimming together? I won’t have several medals hanging on my wall right now. I won’t experience breath-taking moments when he starts to pull away from other swimmers for the win in all the competitions he has entered. Andre and I would not have formed the beautiful friendships we both have because of swimming. I would have missed on several opportunities for my family to get together during competitions because win or lose, everybody wanted to see the little boy swim. And most of all, I would have failed to show him that “suffering produces perseverance; perseverance, character; and character, hope.” (Romans 5:3-4) I could have given up easily when he kept on wailing during his first year, but my desire is to continue what we started and that Andre, like the little fish in Nemo, will “just keep swimming, just keep swimming,” to the very end.
The Backstroke Start
loating on your back may be calming and relaxing, and gives you the advantage of easy breathing; but executing a proper and effective backstroke is more technical and can be counter-productive at first. Lying on your back can give you the feeling of disorientation or unease, especially since you are not able to see where you are going. This is where lane lines and flag markers become handy. Body position and balance are crucial elements when swimming backstroke so it is good to start by mastering your balance on your back. Once you get comfortable, try the following tips and know the basics for an efficient backstroke. The initial position of the swimmer is lying flat on their back; arms stretched, finger tips extended, and legs extended (reverse streamlined position). Arms contribute most of the forward movement when swimming this stroke. From the initial position, pinky finger enters first, sinking arm slightly underwater, extended, with palm facing outward. In this position, your body is leaning sideward, with your opposite shoulder pointing out to the sky and arm is in the recovery phase. Slightly bend the elbows of the submerged arm, pulling down as much water as you can with your palm and arm, and pushing it towards the side of your thigh, propelling your body forward against the water. Your palm flaps down for that last push forward at the end of that cycle. A this point, your opposite arm should have completed the recovery phase, where the arm exits the water and the thumb side points upward, moving straight over the
shoulders while the palm rotates so that the small finger enters the water first. One complete arm turn is considered one cycle. Leg movement makes a small contribution to the forward speed in backstroke, but is significant for stabilizing the body position. It is also similar to the flutter kick in freestyle. Like the arms, the legs are also alternating, continuously kicking up and down, where one leg sinks lower than the other with knees slightly bent. You will know if you are doing it right when only the toes come out on the surface. The frequency of your kick may also vary. Sprinters tend to do about six kicks per cycle, whereas in longer distances, about two to four kicks per cycle only. Dolphin kicks are also done usually after the start and turns. As mentioned earlier, breathing in backstroke is easier than in other strokes, as the mouth and nose are usually on the surface. Competitive swimmers breathe in through the mouth during the recovery of one arm, and breathe out through the mouth and nose during the pull/push phase of the other arm. However, it is sometimes unavoidable to splash water on your face when doing recovery. So it is better to time your breathing in when your recovering arm is not on top of your face. The overall body position is horizontally straight in order to reduce drag. One of the common problems encountered by beginners is letting their buttocks sink too low, which increases drag or lose their balance altogether. To avoid this, try pushing your core and hips upwards. Keeping your chin up instead of tucking it towards your chest can also be helpful in keeping your body on the surface. The asynchronous movement of the arms tends to roll the body side-to-side in its own axis. Most backstroke swimmers almost never even lie on their back completely because this further reduces the resistance and thus increasing speed.
Backstroke Pull and Push and Recovery Illustration
n Backstroke is the second stroke to be swum in competitions. It debuted in the 1900 Paris Olympics. ■ The current long course world record in the men’s 50m backstroke is 24.04 seconds, by Liam Tancock
of Great Britain. Jing Zhao of China holds the women’s record with a time of 27.06 seconds. ■ In the Philippines, the men’s record is held by Charlie Walker (27.67 seconds) and Dorothy Hong (30.88 seconds)
n The swimmer faces the wall and grabs part of the starting block or the wall. Usually, there are grips or a bar for this purpose. n Legs are placed in shoulder width onto the wall with both heels slightly off the wall. n The moment before the start or when the referee calls in to take your mark, the swimmer pulls his head closer to the start block, while keeping the knees bent in a 90-degree angle. Some swimmers prefer to keep one foot slightly lower than the other, while others prefer to keep it at equal level. n For the take off or when the referee signals the go, the swimmer pushes his hands away from the block, swinging it sideways to the front, while throwing his head to the back at the same time. The swimmer also pushes away from the wall with his feet almost synonymously with the arms. In this position, the back is usually arched while airborne.
n Backstroke is of similar speed to butterfly. The latter has faster race times only because they dive from the surface, as backstroke starts from the water, which has more drag and less execution power.
Optimum Performance The Significance of Tapering during Race Day
or most athletes, preparing for a competition means long, exhausting and stressful trainings ahead. Preparation usually starts four months prior to the big day, with training load gradually increasing as the race draws near. Rigorous training is beneficial to an athlete. However, they also tend to overlook how resting, commonly known as tapering, before a race can actually contribute in maximizing one’s performance. Many coaches who apply tapering periods in their regular programs see it as a challenge which often results to over-training and burnout.
Components of Tapering Taper period is generally marked by changes in the day-to-day training routine over a period of time prior to a competition, according to Dr. Ralph Richards of Western Australian Institute of Sports. This is usually reflected by drastically reducing the training volume of a swimmer 7 to 21 days before competition. Tapering can be controlled through three variables: (1) frequency of sessions per week, (2) intensity of workout per session, and (3) duration of taper period.
n Frequency is concerned with the number of sessions per week. Typically, coaches require swimmers to train twice a day, one in the morning and in the afternoon, five to six times a week and a maximum of two hours per session. But the reduction in training volume cannot be achieved at the expense of a drastic reduction in frequency. Studies show that reducing training frequency to 20-50 percent helped maintain or improve performance. Dramatic reductions in training frequency can also cause a loss or reduced “good feel of the water”. n Regular training loads involve endurance, speed, strength, power, agility and flexibility workouts, which vary according to the specialty of each swimmer, and could reach a total of 5,000 to 10,000 meters per session. According to research, reducing the intensity too much either maintained or actually worsened performance. For example, training at 90 percent VO2 max improved performance as opposed to training 70 percent intensity. The reason behind this is that intense exercise may be necessary to maintain training-associated adaptations with the reduction in training volume. Reducing intensity commonly takes
By Keshia Fule
the form of interval workouts with sufficient recovery time to maximize exercise intensity. n Some studies claim that the effects of a prolonged taper, lasting more than 21 days, affects the performance by maintaining it, sometimes even worsening, rather than improving the actual performance. Ideally, it is suggested that tapering should last between seven to 21 days. As a result, research has showed that if proper tapering methods were followed, there is an improvement of three percent in swimming performance achieved. The benefits of having a structured active rest period, not only aid the swimmer’s performance, but also reduce the chances of getting injured. More importantly, a systematic inclusion of tapering period reduces overtraining, enabling the athlete to cope with greater workloads. References: - Houmard, J. A., & Johns, R. A. (1994). Effects of Taper on Swim Performance: Practical Implications. Sports Medicine, 17, 224-232. - Crampton J. and Fox J. (1987) ‘Regeneration vs Burnout. Prevention is better than Cure, Sports Coach, Vol. 1 0, No. 4, pp. 7-1 0. - Sweetenham, B. (1996). Leave Nothing to Chance: A Model for Race Preparation of Advanced Age Group Swimmers. ASCTA Journal.
Other Tapering Techniques n Do longer warm-ups and warm-downs. Start adding more to the beginning and end portion. This active rest will ensure your energy for the race but not out of condition. n Get as much sleep as you can at night. Sleep is most crucial as race day approaches. n Try laying off the strength training. Some feel better if they’re doing strength work until the event. It is still advisable to go lighter in the weeks before race day.
n Find some quiet time. It is important to be physically prepared, but it is as important that you are mentally ready as well. n Eat a healthy, well-balanced meal. Tapering is an adjustment for your body. Your immune system might not be as strong and your metabolism might not be as fast, dieting is not advisable either. What you take in a couple of weeks prior to the competition matters.
The University of the Philippines Varsity Swim Team: One Team for the Win! By Cielo Anne Calzado
The Women did it last season while the Men captured their fifth straight championship, three seasons ago. The University of the Philippines Varsity Swimming Team is definitely one of the teams to look out for this Season 73. With a string of championships under their belt and a roster of promising swimmers, UP has great potential in winning the title this season. Let’s get a low down on the squad representing the State University.
In the Beginning The Men’s and Women’s Divisions of UP’s Swimming Team fight and swim together as one. Both teams have been established during the 1940’s when the UAAP started, but the name UP Varsity Swim Team was a brainchild of Coaches Noel Rivera and Bernie Cavida when they started swimming for the university. From the day of its inception, the team has been making waves and breaking records in events.
They have also produced athletes who have represented our country in numerous competitions abroad. The members and coaching staff work toward improvement and progress to be able to win more medals and titles.
A Group of Student-Athletes Studying in UP means facing tough challenges in the classroom. For the members of the squad, the word student comes before athlete that’s why they make it a point not to neglect their studies. During the first semester, the Maroons try to get a lighter load meaning less-demanding subjects so that it wouldn’t clash with their training schedules. After the season is over, they hit the books and focus more on their studies while making time for fund-raising activities for the team.
A Taste of Things to Come For the 73rd season, both groups are planning to improve their time and skills. They wouldn’t lie by saying they want to be the Champions! After all, you have to want something to get something!
The Maroon Potion
To be able to meet their goals, here are UP’s keys to success: Hardwork and Perseverance – never losing hope in the face of adversity as well as accepting the challenge of beating your self by improving.
Keeping up with their motto, here are some of the things the team enjoy as one
Responsibility and Time Management – Not only in the pool but in academics as well. Like what coach always says “Student first before athlete.”
The Coaching Staff: Coach Noel Rivera and Coach Bernie Cavida (Head Coaches) – both are former members of the varsity Coach Timmy Chua – is the one responsible for creating and designing the training programs
Food: Carbo Loading – especially before competitions
The Frontliners Each player plays a critical role in the team. This season, here are the players to watch out for:
Open-mindedness – Welcoming the ideas and opinion of others that could help you grow and develop as a person.
Men’s Kendrick Uy Robbie Villanueva Orpheus Magbanlac
Focus – Keeping the end in mind and working towards it with your best foot forward.
U n i v e rs i t y
Bretaña, Manuel Echiverri, Rafael Dominic Magbanlac, Orpheus Villanueva, Robert Steven Landicho, Kenneth Arwin Limjap, Telesporo* Marfori, Karlo Andreo Amorin, Carlo Chua Yap, Jake Aaron Domingo, Gerwin Marcelo, Karl Ivan
Fun: Visiting the mall, watching movies and going to parties
Women’s Marielle Infantado Claire Adorna Bea Grabador Jojo Cordero Quennie Lao Jacklyn Junio Jodie de Leon Rory Tapang t h e
P h i l i pp i n e s
Men’s Team Assistant Coach Giannina Gonzalez (Current Student-Coach) – just started assisting in the training of the squad. She is in her final year taking up bachelor of Elementary Education, majoring in Special Education.
Exercise: Mondays-Fridays the team swims 7-8KM per session beginning at 4:30 in the morning while on Tuesdays and Thursdays, they do dry land sessions from 5:30 until 7:30 in the morning
Reluya, Jerome Abejo, Juan Teofilo Antonio Alcover, Gerald Alvin Dacanay, Malco Lapiz, Roy Ong, Jasper Victor Salazar, carlo Nicklaus Jovero, Allan Luis Laguitao, Jasper Jake Uy, Kenndrick
S w i m
T e a m
L i n e - U p
Women’s Team Aquino, Antoinette Noore Cordero, Dennice Juliet Cruz, Judith Elizah De Leon, Jodie Diaz, Hadassah Louise Tanyag, Riel Tapang, Rory Villanueva, Andrea Adorna, Ma. Claire Grabador, Carla Beatriz Hipol, Christine Grace
Legaspi, Klaudine Joyce Gan, Jaqueline Junio, Janklyn Judith Lao, Quennie Mynette Mangbanlac, Aphrodite Meily, Ma. Josefina Isabel* Relampagos, Stephanie Marie Asumbra, Grace Kate Belludo, Andrea Lauren Infantado, Ma. Gabrielle Lucas, Ma. Meliza Gayle* RESERVE*
Ateneo de Manila University
Fast Ateneo Swimming Team
The Chall assistants
Coaching Staff: : Cyrus Alcantara assistant : Augustus Alcantara Last season’s standing and awards: • Men’s: 2nd runner-up • Women’s : 3rd runner-up
Last season’s standing and awards: • Men’s & Women’s: 1st runner-up • Nicole Santiago: Women’s Most Valuable Player • Gigi Cordero: Women’s Rookie of the Year
Ocampo, Chem Querol, Anjo Ramos, Benjo Santos, David Sy, Kevin Tan, Julius Tan, Sean Uy, Evan Yap, Lolong
“Ultimately, winning the championship is the goal for both the men’s and women’s teams. With the majority graduating last year, we are hoping that everyone—new and old swimmers—to step up and contribute to this goal. We know that the odds of winning the championship will again be against us based solely on the quantity of swimmers, but if everyone excels individually, then we
: Archimedes Lim : Sherwin Dela Paz • JR Sia • Ruvini Francisco • Louise Sarmiento • Aldo Tong
UST Tiger Shark Swimming Team
team captain: Contreras, Mike
Austria, Max Barlisan, Adel Castañeda, Gabo Chua, Santi Co, Anthony Dacera, Lawin Dapat, Islau Lim, Karlo Mella, Jared Ngo, Hans
team captain: Peña, Paui
Banawa, Nikki Banzon, Ian Cordero, Gigi Cotingting, Cyd Decena, Denden Dysangco, Steph Enrile-Inton, Kaka Gonzales, Celina Koh, Bhea Lacson, Tia
Ong, Jasmine Osi, Raiza Reyes, Meg Sabelita, Zari Sing, Bernice Tiu, Maysheen Tumambing, Jen Yu, Regine Yu, Roanne
can achieve our goal this year.” —Archie Lim, Head Coach “We have a lot of strong swimmers who left, but also a lot of new recruits to replace those who left. I just expect the team to perform their best and work together as one team. I really believe that if we continue encouraging and inspiring one another, anything is possible.” —Team Captains
team captain: Carandang, Miguel
team captain: Borja, Marvie
Agapay, Fritz Alcos, Samuel Avelino, Louie Bonotan, Franz Castaño, John Castillo, Gerol Esguerra, Michael Godoy, Michael Jocson, Chish Medina, Ruel Jr. Pereira, John Rebong, Vince
Rellama, John Salonga, Karlo Salonga, Reynaldo Tolentino, Jeremiah Vista, Paul Wong, Sean
Agngarayngay, Chiekie Ambalong, Gramielle Andres, Christine Belmonte, Danielle Cheng, Adrienne Conda, Camille Cruz, Irish Katherine Dujale, Julie Emlano, Myka Espino, Alexa Mae Faytaren, Nicole Gumapac, Bea
Infantado, Rosario Jamias, Jazerine Jmeran, Anjala Rae Jordan, Monica Lua, Gemma Pilapil, Aljoy Ramo, Leyann Reyes, Assuncion Reyes, Eraizza Sanchez, Danielle Sariento, Reaiah
Testimonials from the team (target & expectations): “This season, we expect to win and win big. We will surely make it a difficult race for our opponents, and we’ll try to go for the championship title this year.”—Coaching Staff “We will try and do our best in the competition, apply the techniques we’ve learned from trainings and swim with determination,
Testimonials from the team (target & expectations):
University of Santo Tomas
discipline and dedication. The team will swim as one and we will fight for the glory of UST.” —Marvie Borja, Women’s Captain “We always set our expectations low, but our will and eagerness to win is always high. What is sure is that the team will be at its best and will give a good fight to attain the (top) title. —Aljoy Pilapil
DE LA SALLE UNIVERSITY
Here's a look at the rest of the contending teams who are after this season's UAAP title
Men’s Team team captain:
Aguilar, Johan Beltran, Pierse Casalme, Joshua Chan, Christian Co, Bendrhick Co, Bervyn Estrellado, Robert Ibazeta, Miguel Juen, Patrick
Advincula, Michael Lo, Jeff Manalo, Chris Quilala, Mikki Salonga, Rain San Juan, Allan Ty, Kevin Villanueva, Angel Wong, Kenley Yap, Timothy Vincent Yap, Timothy Brian
Women’s Team team captain: Sedilla, Janina
Agustin, Lyca Alcantara, Thea Cebedo, Charlene Co, Lia Enriquez, Camille Jison, Bea Laviña, Heleisha Moises, Samantha
Narciso, Nadine Ng, Pamela Quilala, Carmina Son, Edlyn Tan, Christine Tan, Miya Teaño, Raissa Villareal, Jed Yu, Winona
Testimonials from the team (target & expectations): “Last year was memorable not just because DLSU won the championship, but also because it was the weekend of typhoon Ondoy. We were focused on swimming and winning, but we never forgot those in harm’s way. It is always SOP to want to defend one’s title. This year, I just hope the team continues to become closer and more committed to one another. There usually is no failure in teamwork.” —Guy Concepcion, Head Coach
Coaching Staff: : Rene “Guy” Concepcion assistant : Martin Alden Carandang head coach
Last season’s standing and awards: • Men’s : Champion • Women’s : 2nd runner-up • Enchong Dee: Men’s Most Valuable Player • Johansens Aguilar: Men’s Rookie of the Year
Red Warrior Swimming Team
University of THE EAST
“Last season was great because both teams got a higher standing as compared to the previous year. This season, our goal would be to maintain and to defend our
Men’s Team team captain: Jaitulla,
Arcano, Benzi Dizon, Mark Ryan Gotia, Justin Paragatos, Jolly
title. The women’s team, on the other hand, are eyeing on the championship. With the goals clearly set, all of us have been working hard in preparation and to improve one’s swim. — Mike Advincula, Men’s Team Captain “The women’s team did a good job last UAAP season but I personally believe that we can do better this upcoming UAAP. There are a few swimmers that have graduated but we have gained additional members who have the potential to place in the top 8 and garner more points for the team. In preparation for this, we’ve been thinking positive and working really hard during training.” —Janina Sedilla, Women’s Team Captain
Women’s Team team captain: Jaitulla, Fatima
Bacunawa, Erica Bagat, Joanna Catacutan, Annaliza Navato, Lea
Testimonials from the team (target & expectations):
Coaching Staff: : Jaime Garalde assistant : Christian Valdez head coach
Last season’s standing and awards: • Men’s & Women’s : 4th runner-up
“The coaches, as well as the swimmers, are expected to compete at their best and do well in their events despite not having a swimming pool of our own unlike the other teams.” —Coaching Staff
“We have always been the underdogs in this competition, especially since we only have a few members in the team. However, like always, we expect to do our best and try to win in our events.”—Men’ & Women’s Team
Swimmers' Speak We ask these former swimmers to recall their experiences, with the UAAP Season just around the corner
“I miss the preparation for the competition: early morning trainings, gym sessions and killer afternoon workouts. I also miss the “basaan” celebration on the last day of the tournament. 2009 was my last season and also my best. It was when I finally qualified for all of my individual events. I also had my ‘Lezak’ moment when I anchored our relay event and won it with a come from behind. It was a great way to end my swimming career.”
“(I miss) the school spirit and how proud each of us who were representing our school. UAAP swimming is just like a reunion of childhood friends and is something to look forward to every year even after you’ve graduated. It’s nothing like the competitions I’ve experienced here in the US. Because of how big it is, you barely know any of the swimmers from the other teams. Season 68 was the most memorable to me since that’s the only year I’ve competed in the UAAP before I migrated to the US. But even if I stayed home and did the full 4-5 years of competing UAAP, I’d still say 68, because it’s my freshman year and everything is new to me.”
What do you miss most about swimming in the UAAP? What is the most memorable moment for you?
AB Management Economics ‘09/MBA Ateneo de Manila University Swam in the UAAP from 2000-2009
“I miss being fit because of training. But that doesn’t mean I miss feeling super tired that all I want to do is sleep the rest of the day. I miss cheering for my teammates, the picture perfect moments before, during and after the race as well as the bonding moments with the team during competition. The last two seasons were the most memorable for me because the second to the last season was when we won our very first championship. My last season was of course, sort of concluded my swimming career.”
Nicole Santiago AB Management Economics ‘09/MBA Ateneo de Manila University Swam in the UAAP in 2004, 2006-2009 2009 Most Valuable Player
“(I miss) the familiar faces, the camaraderie, the crazy team cheers, and teammates. The most memorable for me would be 2008 where the Women’s Team won its first championship.”
Heidi Gem Ong AB Management Economics/Psychology Ateneo de Manila University/ University of Nevada Swam in the UAAP from 2006-2008 2006 Rookie of the Year
“(I miss) the really hot guys in trunks! Kidding aside, I miss the feel of a racing heartbeat that makes me almost giddy, the anticipation and the raging desire to jump into the
BS Computer Science/Accounting De La Salle University/College of Charleston ‘10 Swam in the UAAP in 2005
“I miss my teammates and how we worked together as one team. Season 61 was the most memorable because that was when both the Men’s and Women’s Teams got the championship title.”
Hazel Serag-Garcia BS Physical Education University of the Philippines-Diliman ‘00 Swam in the UAAP from 1995-2000
pool and get it over with. The 2003 season was the most memorable to me. The pressure from being a rookie, the 4-day trials-finals, and the heat really got to me. It was still held in Rizal Memorial then and we had to go to inside the mall during lunch breaks just to get away from the blazing hot sun.”
Karen Tiambeng BS Electronics and Communications Engineering ‘08 Ateneo de Manila University Swam in the UAAP from 2003-2006 2003 Rookie of the Year
“What I miss most is the team. UAAP is the time when old friends come together, either from different teams, clubs or places, and see each other again after a long time and that’s what excites me the most. The most memorable moment for me was Season ’70 because we achieved our fourth consecutive win.” Apryl Herrera BS Electrical Engineering ‘09 University of Santo Tomas Swam in the UAAP from 2004-2008
PUBLIC SWIMMING FACILITIES IN METRO MANILA Looking for a pool to practice what you’ve learned during summer or just a place to cool off? Here are some good-quality public pools around the metro, whether you’re looking to do some laps or simply to relax.
Marikina Sports Arena The good thing about this facility is that you don’t have to worry about putting on sun block, getting sunburned, or during rainy season, worrying about lightning hitting you. This roofed venue is open for night swimming sessions with an added Php 20.00 on the regular fee.
: Sumulong Highway corner Shoe Avenue, Marikina City telephone : (632) 682-9573/943-2140 days open : Tuesday-Sunday time : 8:00-11:30AM-1:00-4:30PM-5:30-9:30PM rates : General-Php 40.00/head pool details : 50m x 25m, 9 lanes, 4-5ft depth, indoor/outdoor
Makati Aqua Sports Arena For most people, it is arguably the cleanest public pool you can dip your toes into. This is also the home of the Makati Skipjacks, which regularly trains in the afternoon and occasionally in the morning. A number of lanes are left for public use and P.E. classes of nearby schools. Shower rooms are fairly clean and lockers are available for an additional fee. address : J.P. Rizal Extension, West Rembo, Makati City 1200 telephone : (632) 728-0381 to 83 days open : Tuesday-Sunday rates : Makati Residents-Php 50.00/head General-Php 150.00/head pool details : 50m, 8 lanes, outdoors, unheated
Rizal Memorial Sports Complex This facility is the home of the country’s national governing body for swimming. Unstable bleachers and jagged tiles were the main problems in the past, but the facility has been renovated recently. The national water polo team trains here and it also serves as a venue for major competitions in the past including national try-outs and UAAP events.
Pasay City Sports Center The Pasay City Sports Complex’s indoor feature makes the water warmer during chilly days. Locker use is for free as long as you bring your own padlock. A swim team regularly trains in the morning and occasionally in the afternoon. : Derham St., Corner F.B. Harrison, Pasay City : (632) 831-4792 days open : Monday-Friday time : 8:00-11:30AM-1:00-4:30PM rates : Pasay Residents- Php40.00/head (adult) Php25.00/head (children) General: Php50.00/head (adult) Php35.00/head (children) pool details : 25m, indoor telephone
Amoranto Sports Complex It’s not the best place to swim, but the fact that it is 50 meters long is a good enough reason for serious swimmers, plus the rate is cheaper than most. The pool is not well-maintained and the shower facilities are terrible. A swim team regularly practices in the afternoon, so only half of the pool is available at that time. It is also being used for PE classes, which makes it more crowded and swimming continuously difficult. address
: Dawn A. Roces Avenue, Quezon City 1103 : (632) 568-2137 : Tuesday-Sunday time : 9:00-12:00AM-1:00-4:00PM rates : General-Php 25.00/head pool details : 50m, 8 lanes, outdoors, unheated telephone days open
address : Philippine Sports Commission Administration Building RMSC, Pablo Ocampo Sr. St., Malate, Manila, Philippines 1004 telephone : (632) 525-2171 days open : Tuesday-Sunday time : 8:00-11:30AM / 1:00-4:30 PM rates : Adult-Php 60.00/head Student-Php 45.00/head pool details : 50m x 20m, 4f - 8f depth, outdoors, unheated
Finis SwiMP3 v.2 Imagine listening to hours of your own music during your swim workout. The SwiMP3 uses bone conduction—the direct transfer of sound vibrations from the cheek bone to the inner ear—to provide the swimmer with exceptional sound clarity. It’s fully waterproof and can be used with all the competitive swim strokes. Php 10,950.00, available at tobys.com or Toby’s Glorietta 4 Branch (t: 815.1793)
Gearing up for the Water
Aquazorb Towel Aquazorb towels are made from ultra-soft and high density knit fabric, specially engineered to absorb water from the hair and skin instantly. Php 500 (XL), available at Planet Sports Glorietta 4
Get ready FOR this competitive season with these trustworthy picks!
SPEEDO Women’s Endurance+ Pace Rapidback With chlorine resistant Endurance+ technology, this swimsuit is ideal for both training and racing. Available at Speedo Bonifacio High Street Branch
Nalgene ATB This all-terrain bottle is great for your energy drinks, easy to use and simple to clean. Plus, it fits your standard bicycle cages, waist packs and backpack pockets (except for the 32 oz.), and the mud-cap keeps the spout clean. Php 490, available at The North Face Glorietta 4 and R.O.X Bonifacio High Street
SPEEDO Men’s Kaba Placement Panel Aquashort Chlorine resistant and ideal for training and frequent pool use. Available at Speedo Bonifacio High Street Branch
SPEEDO Elite Pullkick This training aid is engineered for comfort with superior wrist support. Benefits include the space saving design that doubles as a pullbuoy and a kickboard. Available at Speedo Bonifacio High Street Branch
SPEEDO Medium Competition Holdall Perfect for swimming competition environment— its water resistant base will keep your stuff dry. It has a top security pocket, internal mesh pockets and wet or dry pockets for all your swimming gears. Available at Speedo Bonifacio High Street Branch
SPEEDO Pace Cap A nylon / lycra panelled cap with a PU coating that is shaped for comfort and an enhanced fit. The cap offers a water repellent coating to reduce water transfer and a tear resistant material that is lightweight and durable. Available at Speedo Bonifacio High Street Branch
SPEEDO Aquasocket A goggle in a hydrodynamic design with interchangeable nose bridges for a personalized fit. The low profile oval-shaped lenses with UV and anti-fog protection reduce drag and provide excellent peripheral vision. The Aquasocket is an excellent choice for triathletes. Available at Speedo Bonifacio High Street Branch
New ways to swim comfortably, feel safe, and remain in control at all times By Melon (M. Ellen) Dash
wim instructional agencies around the world sound the same call every year: teach your child to swim. Miracle Swimming Institute and Sarasota’s new non-profit organization, 21st Century Swimming Lessons, Inc. have a new message: use an appropriate definition of swimming. And teach adults to swim! Many people say they can swim. What they often mean is they can stroke across a pool to get to the side in shallow water if they must. This is not what “knowing how to swim” means in the world of water safety. In Aquatics, knowing how to swim includes “the ability to rely on oneself for ones safety in deep water.” When swimming lessons began in the early 1900s, the goal was to teach people to move to the side of the pool to get out in case they fell in. This is why swimming tests for the next 98 years consisted of swimming a length of the pool. If someone could swim the length, then surely he/she could swim to the side and get out. But Miracle Swimming Institute asserts that the test should be to rest in deep water for 15 minutes. If someone can do that, he/she must
understand how the water works (it holds her for half the population in the United States up), she knows how to remain in control rather and probably elsewhere. There are so many than panicking, and she knows how to float. aspects of knowing the water which are These are the ingredients for safety if one falls presumed to be understood in swim lessons off a dock, into a backyard pool, out of a boat, that if you’re someone who doesn’t “know or is carried down the street on the water,” it’s virtually his front porch in a storm. “Today, seventy impossible to learn the percent of The century of swimming to traditional way. drownings in Today, seventy percent of the side of the pool to pass a America are by drownings in America are by test has had dire consequences: adults: many of adults: many of them had people who passed this test them had likely likely taken swimming lessons thought they could swim. taken swimming Though many people have but never learned to swim. lessons but learned to swim, just as many, never learned The Philippines has a new if not more, have not. According resource that only the United to swim.” to a 1998 Gallup Poll, 46% of States and England have: American adults are afraid in deep water in classes for “ultra-beginners.” Bert Lozada pools. Thirty-nine percent are afraid to put their Swim School is trained in Miracle Swimming. heads under water. Sixty-four percent are afraid Children and adults who are new to the water in deep, open water. If one is afraid in water, he or who realize they have a fear of it are taught cannot swim. with ground-breaking steps that cannot fail. The reason that half of the population Miracle Swimming Institute developed these didn’t learn to swim is that they were not steps in 1983 and gave the world a new taught the basics: the traditional “Beginning paradigm for teaching swimming. Today, 34 Swimming” class curriculum is too advanced instructors worldwide teach it. **The author is the founder of Miracle Swimming Institute, has a master’s degree from the University of Michigan (Education/ Exercise Science) and a B.S. from the University of Massachusetts (Exercise Science and Nutrition), and has been a competitive swimmer all her life. For more information, visit ConquerFear.com.
BLSS Certification at Miracle Swim in Florida, USA: From left, Anthony Lozada and 2nd from left, Angelo Lozada
**Miracle Swimming Institute is the only national swim instruction organization in the US that teaches comfort and control. It’s the wave of the future and the imperative of today. It’s the way every single swim student becomes successful. And everyone should know how to swim.
What is swimming really? Yes, it can include strokes, but that’s not all. It’s also comfort in water, confidence, and being in control: the ability to be yourself in water, whether it’s shallow or deep, pool, lake, or ocean. It’s being able to rely on yourself—not on the bottom or the side of the pool—for your safety. Being able to rely on yourself for your safety means you know how your body and the water work together, and you know how to remain in control. Neither of these skills is related to arms and legs. Neither is taught in traditional swimming lessons. In fact, they’re so intangible that most instructors haven’t given them any thought.
WINNER'S DECK "Having improvement pushes me to keep doing my best" to her uncle Raymundo Yu, Jr. and University of the Philippines Alumni Association Chairman Dr. Elpidio Rosario who are both experts in their chosen fields. Dr. Rosario and his family graciously welcome Rox in their home in Laguna whenever she competes at Trace. Like most swimmers today, Rox admires fellow lady swimmers, Jasmine Alkhaldi, Dorothy Hong and Monique Bacolod who despite being record breakers remain humble and helpful to budding swimmers like herself.
Heart of a Champion They say that nothing beats the heart of a champion—for Roxanne “Rox” Yu, this famous adage holds true as she stands tall amidst challenges in her blossoming swimming career.
At 13 years old, Rox has still many years to come that will definitely be full of learning and accomplishments. She will continue to become a good student and swimmer at the same time which she considers as her own way of promoting the sport in the country. According to her, one must train hard and be accomplished to be able to serve as a role model for others.
By Cielo Anne Calzado
The Makings of a Future Champion Born on May 14, 1997, Rox started swimming at the tender age of five, thanks to the encouragement of her parents Romero and Caroline. Her first coach, Cherry Corro continues to inspire her up to this day while her present coaches Enrico and Lawton Sy work to help her become an achiever not
only in the water but in life as well. The lessons of discipline, perseverance, and hardwork are three of the most important virtues that Rox can apply every day.
Balance, Motivation, and Idols Being an honor student while performing leadership duties in school is already a tough act to follow, what more if you're into competitive swimming? Having just the right amount of motivation and time management are the answers. Wanting to become successful and seeing her progress as a person are also of utmost importance. “Having improvement pushes me to keep doing my best and I believe in the saying “no pain, no gain,” Rox shares. Other than making herself better, the charming chinita looks up
Thanks to Swimming, I learned or earned the following:
n n n n n n n
Charming Achiever full name :
Roxanne Ashley Yu age : 13 years old team: All Star Swim Club weight : 105 lbs. height : 5'3”
Being involved in sports is very healthy for me Develop discipline and perseverance Perform under pressure Friends that I might not be able to meet in a lifetime Camaraderie Accept defeat – You win some, You lose some Work hard, be happy and enjoy!
Photos Courtesy of C aroline Y u
ast June 2010, during the 34th SEA Age Competition, severe cough and strong medications made Roxanne weak forcing her to scrap some events. Seeing her in that condition, one might think that she wouldn't have the strength to swim anymore. But with her courage and perseverance, Rox didn't withdraw from the competition and ended up as the only female in her age group to win a medal in the tournament by snagging a bronze in the 50m backstroke event. And in the recently concluded 2010 Seniors National Long Course Swimming Championship, Rox won a silver medal in the 50m butterfly event despite suffering from a sprained ankle—a mean feat that only the determined can surpass.
All the Right Moves The Ayala Harpoons Swim Club talks about Winning the Right Way By Cielo Anne Calzado
harpoon is a spear-like instrument used to catch fish. In the case of the Ayala Harpoons, nothing beats snatching medals and seizing top honors in swimming. Started by Aries and Archie Lim, Miguel Tayag and Art Disini, the team has been around since 1999. The founders, who were ex-swimmers, rekindled their passion for the sport when Ayala Heights Village constructed a pool. Fueled by excitement, they formed a team which accepted residents of the village. However, to be able to accelerate their progress, they’ve decided to welcome non-residents as well. Like other teams, the Harpoons have a process in recruiting members. From try-outs to interviews, the coaches of the club gauge the applicant’s level of commitment to the sport. Much as they want to have a big group and extend their reach to more aspiring swimmers, they have to limit the number of members due to limited pool space and resources. Only those that could survive the training and whose minds are focused on being part of a winning tradition are welcome to stay. Children as young as four years old to swimmers in their 20s form the team—with various training regimen according to age group and events they intend to join. The Senior Team swims eight to ten times a week and does dry-land training four to five times a week while the Junior Team does five to six times a week of one-and-a-half hour swimming sessions. Through constant communication between members and coaches, the Ayala Harpoons believe that helping each other means contributing to the success of the whole team. As the group embark on a journey towards becoming one of the top clubs in the Philippines, producing more champions and elevating swimming’s standards, the Harpoons will keep in mind that “Winning is a decision WE make.”
The Harpoon Strategy:
Find out the secret behind their success
The People Behind the Promising Team: The Ayala Harpoons Coaching Staff head coach : Coach Archie Lim assistant coach and head of the junior team :
The coaches are hands-on with their students
& conditioning coach: “Coach Ed”
The Ayala Harpoons enjoying one of their team-building activities
Photos courtesy of A rchie Lim
The Harpoons’ Sure-fire Ways to Achieve: We Strive for Individual Excellence to upgrade our standards and achievements.
We give priority to other parts of our life, including academics and character building.
We strive to develop character including determination, confidence, sportsmanship, hardwork, and optimism that will help us win the right way.
Working hard is not enough for us, we have to work smart and with passion.
We support each other in and out of the swimming pool.
PACK LEADER action (it’s a long story). But with the support of Senator Pia Cayetano, I trained on my own and competed again to join the national team. Luckily, it was all worth it because I won my 4th national championship. BEING a coach, what are your other goals? GV: I plan to train and build a competitive team. I also want to train young athletes to become future champions and world-class triathletes. Do you believe that lessons applied in sports can be applied in life (in general) as well? GV: Yes of course! There is a great similarity between triathlon and the game of life. There are races we face at work, at home, and in the community. We win some and lose some. Losing makes us stronger and challenge us more.
18 years & counting... Breathing, eating and living triathlon, Coach George Vilog will surely keep the years coming
Through the Years From a successful triathlete and coach, here are Coach George's unbeatable lessons:
by Cielo Anne Calzado
What motivates YOU in joining triathlon? GEORGE VILOG: Coming from humble beginnings, triathlon has been my ticket to a better life. I feel lucky to be in this sport, because I am blessed with great opportunities, which I could not have achieved if not for triathlon. These opportunities motivate me to improve myself and give back to the sport. I appreciate TRAP president, Tom Carrasco for all the support he has given me since I started. How is your daily routine? GV: I usually wake up at around 4 or 5 in the morning then swim, bike, or run. I do the same in the afternoon, around 5.
How do you balance your time between triathlon, your family, and other activities? GV: I am lucky to have found a partner in life who also has a passion for triathlon. We speak the same language and have the same wave length for the sport. My free time is family time. What is your favorite food? Do you follow a specific diet to stay in shape? GV: To be honest, I drink coke everyday, and I even eat fatty food. I also enjoy seafood and Cebu lechon as well as green leafy vegetables which I cook using my own recipe. What are your other hobbies aside from being into sports? GV: I love motorcycles. I have three. What is the biggest challenge that you have come across so far in your triathlon career? GV: It was during my comeback triathlon race in 2006—the Clearwater National Championship. Prior to the race, I was suspended as a national team member for six months as a disciplinary
Top 3 Important Lessons You've Taught Your Students: Consistency Perseverance Hard Core Discipline
Top 5 Most Important Lessons You've Learned through Triathlon: No Warm-Ups (made famous by Brett Sutton) Experience is a must before joining A-races. Know your competition. Training hard pays off. I don't train to be a second placer.
Photos courtes y of George Vilog
group of bikers in his neighborhood in Davao brought 18 exciting years of triathlon for Coach George Vilog. At 33, Coach still looks very active, standing at 5’3” with a healthy weight of 53 kgs. Going through his answers will give the reader a feel of his youthful and vibrant energy—a definite result of his triumphant years in endurance sports.
2XU Women’s Endurance Shorts The kinetic fabric is selected for its durability and quality, delivering superior muscle containment and stability. This is a long life garment with fantastic wear and moisture management properties. Php 6,500, available at sriphils.com (t:671.9765-69)
VCAN VCB31 This cycling helmet has a quick release buckle ring-fit system plus removable and washable comfort pads. Php 1,675, available at sriphils.com (t:671.9765-69)
Ready, Get Set, TRI!
2XU Women’s Endurance Singlet Endurance Singlet is made of prime lycra, combined with sensor mesh paneling providing a race singlet built for comfort, moisture management, and UV protection. With two rear pockets to hold tubes and gels, this singlet is versatile enough to be used for all race distances. Php 4,600, available at sriphils.com (t:671.9765-69)
Swimming, biking, and running haVE never been this cool
2XU Men’s Comp Shorts The 2XU Compression Short is designed to support the upper leg area of the body throughout training and suitable to wear under competition uniforms. Php 4,400, available at sriphils.com (t:671.9765-69)
2XU Comp Leggings Using a newly engineered high gauge performance fabric, this specialist compression garment is suitable to wear both during activity to reduce muscle fatigue and post exercise as a recovery tool as it helps increase blood circulation. Php 3,495, available at sriphils.com (t:671.9765-69)
Polar CS100 For recreational riders and for those who want an affordable computer for their cycling training, the Polar CS100 helps you understand how your body responds to the different levels of exertion, as well as how to improve your performance. Php 6,500, available at tobys. com or Toby’s Glorietta 4 Branch (t: 815.1793)
Brooks Glycerin (Neutral) With two layers of MoGo stacked in the heel and shock-dampening E1 material sandwiched between, the Glycerin® 7 takes you to a luxuriously cushioned ride. Php 5,495, available at sriphils.com (t:671.9765-69)
2XU Men’s Comp Short-SleeveD Top This top is designed to provide support and stability throughout your shoulders, back, and stomach. By supporting these frequently utilized muscles, muscle fatigue and soreness are reduced, allowing you to train beyond your normal capabilities. Php 4,600, available at sriphils.com (t:671.9765-69)
Brooks Adrenaline (Support) This reliable“Go-To Shoe” is back again with the signature mid-foot wrap, forefoot capture, and progressive support countless runners rely on and love. Whether you’ve worn it for years or trying it for the first time, the Adrenaline™ GTS delivers the right amount of cushioning and support. Php 5,295, available at sriphils.com (t:671.9765-69)
Tiktakbo 3: Isa, Dalawa, Takbo (2/6/18k), UP Diliman 13th FINA Masters World Championships, Sweden
14-26 Youth Olympic Games, Singapore 15 New Balance/David’s Salon Super Tri Series Leg 3, Pampanga
Ironman 70.3 Philippines, Camarines Sur G-League Short Course-Meet 1 (Valle Verde & Ayala Alabang)
SPEEDO NAGT Series-4th Leg, Cagayan de Oro
34th National MILO® Marathon, Davao
SPEEDO NAGT Series-5th Leg, Los Banos Laguna
34th National MILO® Marathon, Cebu
Gabriel’s Symphony STK, Triathlon Relay, Ayala Alabang
G-League Short Course-Meet 2
The FS Run (5/10/16k), The Fort
34th National MILO® Marathon, Tagbiliran
New Balance/David’s Salon Super Tri Series Leg 5, Pampanga
16-19 FINA Synchronized Swimming World Cup, Changsu
PASA Open Water Swim Meet, Boracay 34th National MILO® Marathon, Dumaguete
73rd UAAP Swimming Championships, Trace, Los Banos
Sprint Duathlon-3rd Leg, Nuvali
CamSur Marathon 2010 (3/5/10/21/42k), Camarines Sur
34th National MILO® Marathon, Iloilo
SWI M EVENTS
2010 G-League Sr. National Long Course Swimming Championships July 22-25, 2010 Trace Aquatic Sports Center, Los Baños, Laguna
Jessie Khing Lacuna
L-R: Coaches Ramir, Jonathan, Vinnie and Archie
Louise Sarmiento and Coach Archie Lim
Evan Brian Uy
Men’s 50m Backstroke contenders
Dexter John Lacuna
Caitlin Jaycen Cruz
Dhil Lee and Jessie Lacuna
Sean Paul Tan
Dhill Anderson Lee
Menâ€™s 200m Individual Medley contenders
BE SEEN TRI EVENTS
Chryss Aleana Tauro
Alyson Kathleen Aldas
Kyle Lucas Raquino
Alaska Ironkids Aquathlon July 25, 2010 Alabang Country Club, Alabang
Sabino Czar Manglicmot
1.Ronald Aljheron Ginez
Samantha Cyrine Ibe
Photos from Alaska Ironkids Website
New Balance- David's Salon Super Tri-Series Triathlon (3rd Leg) July 18, 2010 Lakeshore Estates, Mexico, Pampanga
Arthur Go Ifurung
Photos from Jojo M ago Naguit