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EAT LIKE A CHAMP ALL OUT FIGHT!
SEPT - OCT 2015
D L O G R O F GO NCE PERFORMA
S MEET THE TEASM 91 N O OF NCAA SEA
R E S O CL Y R O L TO G
THE FUTURE G OF SWIMMIN IS HERE!
S E N E C S E H T D BSEPEEHDOIJNUMPSTART NOVICENSW7KIMCHCAALLRNENIVGAE,L, CARAMOA RSE IONAL LONG COSUHIPS AT N E U G EA -L G 2015 PION SWIMMING CHAM
CONTENTS
EDITOR’S NOTE
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ince it’s establishment in 1924, the National Collegiate Athletic Association (NCAA) has produced hundreds of inspiring athletic icons. Every year, the country’s top colleges and universities engage in friendly competition. In NCAA season 91, swimming will be at its finest. With the nation’s best varsity swimmers facing off, Swim Philippines is excited to share with you a glimpse into the lives of this year’s NCAA swim stars. Meet Christian, MJ, Baste, and Miguel and learn what keeps them in the water and swimming for their school team. In this issue, Harvie de Baron tells swimmers how to eat like a champion and Coach Chappy Callanta shows athletes how to do a smart workout. We hope you all enjoy NCAA’s 91st season as we cheer for our swimming heroes! We’ll see you at the pool stadiums! Have a splashing NCAA season 91!
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Eat Like a Champion Whether you’re in training or off, know what’s best for you and your body. By Harvie de Baron
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Peak Performance The importance of recovery to a winning performance By Coach Jenny Guerrero
10 Be Seen Speedo Jumpstart Novice Swim Carnival
The Smart Workout The best athletes know that “working smart” is sometimes better than working hard. By Coach Chappy Callanta Go for the Gold! Meet four young swimmers who are out to do their very best at the NCAA!
Meet the Competitors! A quick peek at the members of the various teams competing in season 91 of the NCAA.
Caramoan 7K Challenge 2015
2015 G-League National Long Course Swimming Championships
12 Swim Kids Look at the future of the sport right here!
MONIQUE GRANADA-MORALES ON THE COVER Barlisan in Fuchsia Carbon Air, Arcilla in Electric Blue Carbon Air, Dimaculangan in Aquaforce Infinity, and Rominquit in Red Carbon Flex
Community Editor: Monique Granada-Morales Editorial Associate: Lucky Lizarondo Editorial Assistant: Reylyn Cruz Design and Layout: Christopher Garperio Contributors: Harvey de Baron, Chappy Callanta, Jenny Guerrero, Mary Ann Saquing of IC3 Photography Photographer: Alex Ruelo Social Media Specialist: Ben Francia Publisher: Sports ‘R Us Marketing & Events Group Acknowledgement: Arena Shangri-La, Natasha Legarda, 360PRO Pioneer Email swim.mag.ph@gmail.com Facebook facebook.com/swimphilippines Instagram swimmagph Twitter @swimmagph
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ION/WELLNE
RIT HEALTH/NUT
EAT LIKE A CHAMPION
Whether you’re in training or off, know what’s best for you and your body. BY HARVIE DE BARON
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swimmer, just like any athlete, should be mindful of what he eats. However, the sad reality is that most swimmers focus on nutrition only during competitions without realizing that majority of their time is probably spent outside of training and competing. A swimmer should thus be mindful of what he eats after training season. Here are some tips to eat for your goal and purpose, which is to be the best. OUTSIDE OF SWIMMING An athlete probably spends at least 83 percent of his time outside of training. This is important to note because most athletes do not watch what they eat during this 83 percent. They don’t realize that what they do outside of training greatly affects their performance during training and competition. For example, a swimmer may have a diet rich in junk food and fast food thinking that as long as he eats well during competition, he will receive the proper nutrients and energy to swim his best. This is false. Whatever you do with most of your time will greatly affect your performance. If a swimmer thus eats junk most of the time, then he shouldn’t expect to swim his full potential. What should a swimmer eat for 83 percent of his time then? A diet rich in unprocessed food is the answer. Examples of unprocessed food include unpolished rice, meat cooked without using processed oils, and a good serving of vegetables. Eating well ensures that a swimmer’s health is intact. If the swimmer’s health is intact, then he will be able to give his all during training sessions. Plus, he won’t miss training on account of illnesses brought about by a weakened immune system due to crappy food. DURING TRAINING Here’s the sad truth: If you don’t set the stage properly for your body outside of training, proper sports nutrition during training won’t help you reach your maximum potential. No amount of performance enhancers, sports drinks, and other such food items can make up for a crappy diet eaten regularly. The only thing you need during training is to make sure you’ve eaten well about one and a half to two hours before and that you are properly hydrated. Eating during or right before training won’t help as it takes an hour for your body to process and convert food into energy. Eating during training will also be
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detrimental to your performance. As previously mentioned, your body needs time to process your food, and this takes energy; energy which you could have otherwise used for training. As for hydration, swimmers are one of the most dehydrated athletes since the absence of visual sweat and being in the water makes them take hydration for granted. The best hydration drink is something that doesn’t include refined sugar. Honey water works really well. RECOVERY FOOD A swimmer’s immune system is at its lowest right after rigorous training. Thus, whatever a swimmer eats right after training has a great impact not only on his recovery, but on his health as well. A great post-workout meal should include a lot of carbohydrates to replenish the glycogen stores that were depleted during training. A bowl of spaghetti or a brown rice topping can help with recovery. If the swimmer has to travel home after training before having a meal, then a post-workout smoothie is a great way to bridge the gap. You may reach Harvey de Baron through Email behealthy@baronmethod.com Facebook/baronmethod, Instagram and Twitter @baronmethod for more information about his nutritional services
POWER SMOOTHIE
It's easy to make this filling post-workout drink! WHAT YOU'LL NEED: ½ cup choice of fresh fruit like mango or berries 1 medium sized banana ½ cup natural yogurt, chilled ½ cup cold non-fat milk (If you are lactose-intolerant, use almond milk.) 1 to 1½ tablespoons raw unfiltered honey 1 tablespoon golden flaxseed meal HOW TO MAKE Place all ingredients in a blender. Process until there are no visible solid parts. Drink immediately.
HIGH PERFOR
MANCE
PEAK PERFORMANCE The importance of recovery to a winning performance BY COACH JENNY GUERRERO
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re you the kind of swimmer who never misses swim practice but doesn't know why the hell you're not improving during swim competitions? You've hit every target time that the coach gave you but you cannot seem to accomplish them when you're in the actual race. Frustrating, right? You are not alone. Let me ask you a few more questions: Have you rested more than you’ve trained? Have you been eating the right kinds of food before and after competition? Most swimmers have to squeeze in sleep, school, training, social life, and social media all in one day. If you schedule all these activities into your daily timeline, you may only be getting six hours of sleep a day. That's only 25 percent of rest for 75 percent of activity. Do you think that's enough?
NUTRITION Great food brings forth great performance. Always go for homecooked food rather than take-out food items, which are usually processed. Opt for fiber-rich complex carbohydrates to keep your body fueled for an extended period of time before a workout or a race. These include beans, seeds, nuts, legumes, whole grain foods, and fruits. Load up on protein and carbohydrates within 30 minutes after your workout to help repair muscle tissues and replenish glycogen. You will also need RECOVERY something to eat during a two-hour workout. Have IS AS some raisins, an energy bar, or a banana together IMPORTANT with your water every 30 to 45 minutes of exercise to AS TRAINING, avoid glycogen depletion.
AND SITTING ON A COUCH WHILE PLAYING YOUR IPAD DOES NOT COUNT.
Recovery is as equally important as training, and sitting on a couch while playing your iPad does not count. As you engage your body and mind throughout the day, it needs to recover in order to do the same amount of work over and over again. You need to train your mind and body to a routine that will help you maximize your talent and capabilities. How do you do it? REGULAR SLEEPING HABITS According to the National Sleep Foundation, the amount of sleep you need depends on your health and lifestyle. It's also important to look into lifestyle factors affecting the quality and quantity of your sleep like stress and work schedule. Ideally, schoolage children need nine to 11 hours of sleep. It would be best to practice a few habits to get a good night's sleep. Commit to a regular sleep schedule, even on weekends. Practice a relaxing bedtime ritual like drinking a glass of warm milk or praying before sleeping. Sleep on a comfortable bed and pillow. Turn off electronics before going to bed.
IDLE TIME The reality is that we usually don't get enough sleep or rest because of games and social media. We get so addicted to playing games and updating our social media accounts that we forget that our minds, not just our body, need to recover and relax as well. Try to limit your online involvement to give your mind more time to relax and do other activities rather than focusing your eyes on the screen of your tablets and mobile phones. Recovery is vital to an athlete’s maximum performance during major competitions. A night of sleeping late can drastically bring down your performance despite months of preparation for a major meet. The wrong type of food will not give you the energy you need for your race events, and too much attachment to mobile phones will make you lose your focus on your race strategy. Do not put your hard work to waste. Everything should always be balanced. All you need is discipline and the will to want it more than anybody else.
Jenny Guerrero is the coach of Ace Seawolves Swim Team. She is a triathlete and a 2000 Sydney Olympian. You may reach Jenny Guerrero through Email jennyr.guerrero@gmail.com
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CO ST R E N G T H &
NDITIONING
THE SMART WORKOUT The best athletes know that "working smart" is sometimes better than working hard.
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BY COACH CHAPPY CALLANTA
ll athletes go through rigorous training if they want to be the best. However, the best athletes know that “working smart” is sometimes better than working hard. If you ask me, being an athletic trainer, the number one thing that I look to accomplish when I train my athletes is not for them to be the most powerful, or the strongest, or the fastest. It’s for them to stay injury-free during competition and be wellrun, efficient machines. This means that above all else, I need to make sure that their joints are running well, specifically their shoulders and hips. Simply put, the hips should act as the powerful muscles that they are, and maintain their mobility, while the shoulders need to maintain their mobility while the surrounding muscles gain strength and power. When a swimmer comes into my gym, I make sure first that their hips and shoulders are firing well with these exercises:
FOR THE SHOULDERS 1 T-SPINE ROTATION DRILL From a quadruped position, place your right hand on your right ear and then bring your right elbow towards your left wrist. From here, raise your elbow up towards the ceiling or as far as you can bring it. Follow your elbow with your eyes. Repeat for 10 repetitions for each side.
FOR THE HIPS HIP CIRCLES 1From a quadruped
SUSPENDED PUSH-UPS 2Hold the suspension trainers and then go on a push-
position, bring your knees out and then kick your feet back. Bring your feet back to quadruped and then repeat the motion for 8 repetitions for each side.
up position. This alternative to push-ups works the smaller muscles of the shoulder which strengthens it even more. Do three sets of 10 to15 repetitions.
HIP THRUSTS 2Lie down, facing up with
your knees bent and heels on the floor with your toes up. Lift your butt up and squeeze your glutes. Hold for two seconds then slowly lower. You can progress to single leg hip thrusts. Do three sets of 10 repetitions for each side.
SUSPENDED ROWS 3This is the opposite of push-ups. You need to keep
your body balanced which means you need to pull as well. Hold the suspension trainers and keep a plank position. Pull yourself up until your hands touch your chest. Slowly lower yourself down and repeat for three sets of 10 to 15 repetitions.
MINIBAND WALKS 3Place a miniband around
your ankles. With your feet hip-width apart, walk forward with the right foot and then follow with the left so that you're square again. Repeat for 10 steps, and then lead with the left leg. Do two sets for each leg.
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Coach Chappy Callanta is the Program Director of 360 Fitness Club and 360 PRO, a performance enhancement facility for athletes. You may get in touch with him through Phone 0917-7962173 • Email cscallanta@gmail.com.
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GO FOR THE ! D L GO g n u o y r u o f t e e M o h w s r e m im w s ir e h t o d o t t u o are A! A C N e h t t a t s e very b
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MIGUEL BARLISAN
La Salle Greenhills, High School Division “WHEN I SWIM OR COMPETE, I TRY TO FOCUS ON MYSELF AND NOT MIND OTHER SWIMMERS OR COMPETITORS. I CONCENTRATE ON MAKING MY STROKES AS PERFECT AND MY TECHNIQUE AS FLAWLESS AS POSSIBLE,” SAYS MIGUEL BARLISAN.
A determined and relentless competitor, Miguel loves the feeling of going up against the best swimmers. Last year, he proved that he is one of the best of the best by snagging a gold in the 200 meter breaststroke, a silver in the 100 meter breastroke, and a bronze in the 100 meter freestyle. He recalls, “I started swimming to combat my asthma. Kuya Dee, my brother who I consider as my role model, was also a swimmer. When I watched him in competitions, I always imagine myself at his spot getting all those cheers and glory of winning.” Today, Miguel has found his own place under the sun, in the warm embrace of his teammates. He says, “What I love most about my team is how we push each other to be the best we can be in every way every day. We laugh and cry together but, in the end, make each other a better person in and out the pool.” The best advice he’s ever gotten? Never give up! And certainly, Miguel will never do!
BASTE ARCILLA
MJ ROMINQUIT
CHRISTIAN DIMACULANGAN
San Beda College, High School Division
College of Saint Benilde, College Division
San Beda College, College Division
THE MOST VALUABLE PLAYER OF SEASON 90 OF THE NCAA, BASTE ARCILLA DESCRIBES HIMSELF AS A FIGHTER AND A SPORT. HE SAYS, “I AM A FIGHTER BECAUSE I DON'T EASILY JUST GIVE UP AND I'M A SPORT BECAUSE I DON'T DWELL ON MY LOSSES. THERE ARE MANY MORE CHANCES TO MAKE A COMEBACK.”
LOSING IS PART OF WINNING. THAT’S WHAT MJ ROMINQUIT LEARNED IN HIS MANY YEARS AS A SWIMMER. AFTER LOSING FOR TWO YEARS AT THE 200 METER BACKSTROKE EVENT IN THE NCAA, MJ FOCUSED ON HIS TRAINING, WORKING HARD EVERY DAY. LAST YEAR, HIS HARD WORK PAID OFF AS HE HAULED MEDALS NOT ONLY FOR THE BACKSTROKE EVENT, BUT ALSO FOR THE BUTTERFLY, FREESTYLE, AND RELAY AS WELL!
WHEN CHRISTIAN DIMACULANGAN HITS THE POOL ON RACE DAY, HE IS ALL HEART. A SPECIALIST ON THE BACKSTROKE WHO BROKE NCAA RECORDS LAST YEAR, CHRISTIAN SAYS, “I PREPARE MYSELF BEFORE MY COMPETITION PHYSICALLY, MENTALLY, EMOTIONALLY, AND SPIRITUALLY 100 PERCENT.”
Swimming is Baste's passion, and he would love nothing more than to compete in the water. Not one to stress himself on race days, he says, “I just relax. I don't pressure myself even though my opponents are strong. I just give it my best.” He loves the individual medley event the most because “I get to show all the strokes in swimming. Even though I'm slower on one stroke, I get to compensate in other strokes where I'm fast.” As for his teammates, Baste is happy to note that they're like brothers and sisters, helping, supporting and motivating one another. He adds, “I love the Bedan community who always supports us athletes. I love my friends, classmates, and teachers; they understand the difficulty of being a student athlete.” But when all is said and done, Baste is not into swimming because of the medals he scores or the friends he meets, he says, “I want to share and show off the talent given to me by the Lord.”
He says, “When I compete I really need my coach because he boosts my confidence, and always, he reminds me to be focused and to not be intimated by my opponent.” His father is also there to support him during competitions. He says, “Before I go to the ready bench, I eat fruits and I request my dad to massage me... At the ready bench, I compose myself, reminding myself of all the techniques that I need to do. Before I swim, I pray for guidance.” “I love my team because they are very supportive and very talented,” he adds. “We push our limits during training and we grow strong together. If I didn’t have my teammates, I wouldn’t be that successful. We always remind each other that we train because we want to be strong.”
Drawing inspiration from his family, coaches, and teammates, Christian hopes to bring honor to his school with each and every stroke. He is particularly proud of his team and how good a sportsman everybody is and of how humble everybody is in victory. He says, “We always inspire each other and make sure no one will be left behind.” He is also thankful to his coach who has given him good advice on how he can best manage his time to excel both in his studies and in swimming. Christian believes that his talent in swimming is God-given, and only wants to put it to the best use possible. He says, “I joined this team because I believe I can be one of the assets of the school. I want to improve the talent that God gave me... I am a competitor who wants to take challenges and give honor to God, family, and the San Beda community.”
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FEATURE
EMILIO AGUINALDO COLLEGE
“Our goal is to win the NCAA Championship in swimming while at the same time maintaining excellent academic records and being well-rounded individuals.”
COLLEGE OF SAINT BENILDE
HEAD COACH: Evan Grabador ASSISTANT COACHES: Lyca Agustin and Teohdy Gaviño MEN'S TEAM CAPTAIN: Joseph Ventinilla WOMEN'S TEAM CAPTAIN: Misay Lipat MEMBERS (Men) Elroi Adelantar, Chino Chingcuangco, Makki Cuenca, Benedict Geneta, Jeff Hirao, EJ Lorbes, Sam Ongjoco, Shaq Pido, MJ Rominquit, Franco Tevez, Darwin Tumaneng, Kenneth Vargas, Joseph Ventinilla, Jovic Ventinilla (Women) Rances Bayaca, Mica Buna, Grace Cervantes, Nica Cruz, Mau Dabi, Aly Gandollas, Eloi Labao, Misay Lipat, Mia Mantaring, Jhoy Mendoza, Jaymee Ortega, Andrea Pacheco, Leila Quiambao, Ivonne Regino, Sam Sangalang, April Sipalay, Wina Tecson
Head Coach: Dale Evangelista Assistant Coach: Czarina Liberato Team Captain: Adan Gonzales Members (Men) Mico Anota, David Gabato, Marc Owen Camilo Latorre, Anthony James Lozano, Jack James Manto, Royce Parco, Kim Patrick Soriano, Kim Villamore, (Women) Tonimae Bation, Glenda Cezar, Yaithip Duangpan, Mythe Gonzales, Jobelyn Ocampo, Danalyn Parco, Mae Precillas, Cielo Ruanto, Alyssa Danielle Soriano
“Our goal is to become a champion team in the NCAA Swimming Competition.”
E H T T MEE ! S R O T I T E P COM A quick peek
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A teams.
at the m
various NCA embers of the
SAN BEDA COLLEGE
HEAD COACH: Gavino T. Roxas Jr. ASSISTANT COACHES: John Vinmar P. Aniñon, Rommel I. Clarin, and Genesis P. Mendoza TEAM MANAGER: James Sy TEAM CAPTAIN: Christian V. Dimaculangan
MEMBERS (MEN) Ron Derrick Alcantara, Joseph Denise Baduria, Chris
“Our goal is to defend our championships in the men’s and women’s division and to get back the championship for the juniors.”
Alcher Calderon, Nicholas Calma, Joshua Casino, Jerjou Catañarez, Guillermo Clemente IV, Christian Dimaculangan, Lorenz Joshua Francisco, Rogelio Rafael Frias, Joshua Junsay, Elden Carlo Manobo, Anthony Linn Navarro, Michael Anthony Sangalang, Bruce Nichol Vergara, Edmundo Villa del Rey III (WOMEN) Camille Joy Arreza, Gia Nicole Balabag, Frances May Cabrera, Michaella Carla Chua, Ma. Camille Yvonne Cortey, Monica Mae Cuenca, Patricia Ella Garcia, Vina Rose Madero, Ricalyn Magbanua, Chloe Medina, , Larraine Love MuyaldeJan Mariel Pilar, Glorietta Kreane Platilla, River Gail Salonga (Juniors) Jose Mari Sebastian Arcilla, Paolo Calderon, Marco Callanta, Jasper Casino, Edgar Louise Chee, Franco Garcia, Marc Libarnes, Gerard Samson, Isaiah Tungul
LYCEUM UNIVERSITY
LETRAN COLLEGE
Head Coach: Richard G. Luna Team Captain: Jhon Christopher dela Pena Members (Men) Jean Godric Caringal, Mohammad Damman, Charlie Nissan dela Pena, Alnexon Demson, Pampolina Germon, Abdulsabal Jalani, Joseph Earl Lacson, Ben Maestro, Manuel Mandanas, Elton John Mayores, Kevin Nicole Perez, Nathaniel Jay Ramos, James Serrano, Aaron John Sollestre, Paolo Tristan Tacocong, Julian Villacorta, Giann Victorio Viray, Rob Yabut (Women) Carmelites Cortez, Jean Marie dela Cruz, Ma. Gene Jizmundo, Marian Krizelle Lacson, Rianne Plomeda, Mikaela Quihano, Erin Denise Teodoro, Earlaine Shane Torres (Junior) Mark Russel Anteola, Joaquin Bayani, Lawrence Calixto, Roque de Asis, Stephen de Jesus, Harold Alexandre Diaz, Rhodisper Dimapilis, Seth Dominic Mendoza, Jumary Panquico, Clark Rodriguez, Rupert Lance Yumang, Kennedy Zenarosa
“Our goal is to improve our performance and team standing aside from aiming for athletic excellence and the championship.”
HEAD COACH: Chessa S. Pituk ASSISTANT COACH: Christine Sudario TEAM CAPTAINS: Patrick Michael Morelos and Kristine Vicente MEMBERS (MEN) Aerbeen Almoneda, Clarence Avila, Joaquin Azores, Polan Consulta, Francis, Curay, Eiji Dizon, JM Escosa, John Leonard Garachico, Mark Arvin Guinto, Kim Ivan Lastimosa, Reeve Eivan Mateo Castro, Patrick Michael Morelos, Abdul Nooh, Kenan Palanca, Bruce Papa, Edzar Pille, Exequiel Prieto, Allen Reyes, Cyrus Santillan, Mark Kevin Santos, Pierce Yam, Jayjay Ylagan (WOMEN) Joylyn Agan, Bianca Ferrer, Maureen Mallares, Andrea Manapat, Rica Clarice Silvestre, Loty Tolentino, Kristine Vicente, Karen Faye Villegas, Josyl Ylagan
“Our goal as a team is to improve our rankings in the upcoming NCAA season by striving hard to enhance our swimming technique and increase speed and endurance. During trainings and competitions, values such as discipline, determination, and perseverance are being taught to all LPU Pirates swimmers so that they will not only excel in sports but in their lives as well.” SWIM PHILIPPINES
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BE SEEN
ional t a N e u g a e L 2015 G- rse Swimming Long Cou ionships Champ Manila ol, l Swimming Po Rizal Memoria 16-19, 2015 July
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pstart m u J o d e e p S arnival C m i w S e c i Nov n, Manila ciatio
lumbian Asso July 6, 2015
Philippine Co
n 7KM Caramoa 15 Challenge 20 Sur nd, Camarines Caramoan Isla , 2015 July 12
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SWIM KIDS
KYLE RAPHAEAL B. CASTRO
MICHAEL GABRIEL TAYCO LOZADA 8 years old, Kalibo, Aklan
8 years old, Legazpi City Albay
Team: Quezon City Waves Swimming Club What I want to be when I grow up: I want to be a professional swimmer and be like Michael Phelps. Person I look up to: My parents Hobbies: Watching cartoons and movies What I love most about swimming: It makes me feel really good. It is also a good form of exercise.
Team: Aklan Swimming Team What I want to be when I grow up: Lawyer and professional athlete Person I look up to: Our Almighty God and my parents Hobbies: Biking, running What I love most about swimming: Discipline and sportsmanship
Team: Mayon Swim Club Penguins What I want to be when I grow up: A soldier because I want to protect my family Person I look up to: Dad and mom, titos and titas, kuyas and ates, lolo and abuela Hobbies: Playing computer games, watching movies, biking What I love most about swimming: It's is fun, healthy, and gives me the opportunity to meet new friends.
9 years old, Quezon City
KYAN DOMINIC M. DINEROS
MARIA MICHAELA C.RECILLA 9 years old, Cebu City
Team: Cebu Blue Marlins What I want to be when I grow up: A flight stewardess so I can travel and see different places Person I look up to: My parents who are very loving and supportive of me Hobbies: Watching movies and reading What I love about swimming: It makes me healthy. It's also a way for our family to bond when traveling to places during competition.
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