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CSSC Newsletter

CSSC Newsletter July 2017

newsletter july17

Message From the Board | NationalSenior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

CSSC Families, 

We hope you are enjoying the Summer! Thank you to all that came out and volunteered for the Michael Lohberg Invitational, and helped us make it another successful home meet.

Our next home meet will be Senior Championships taking place July, 28-30, 2017.  To volunteer please click here for our volunteer signup.  
 
Thank you for your continued support!

CSSC Board of Directors  

 

Announcements

CSSC has a wonderful new sponsor:

Xceed Preparatory Academy

Located in Coral Springs, is designed for elite athletes to reach their maximum potential in both athletics and academics. Xceed Prep’s model is a blend of the best educational practices combining technology-enhanced curriculum with on-site coaches and project-based learning to provide a high-quality education for grades 6-12. Xceed Prep students create a personalized learning plan allowing them to have the flexibility to pursue their own interests and talents. Students have the opportunity to control their day and choose an academic schedule that works with their training schedule

The Xceed Prep campus is modeled after a high-tech start-up facility rather than the traditional factory-styled school. The campus will have 75 to 100 students who will work both individually and in groups in a supportive and productive environment. Students will benefit from one-on-one instruction from subject-certified academic coaches and will have access to their online courses year-round and 24 hours a day. Xceed Prep has more than 100 courses to choose from including Advanced Placement (AP) and honors courses.

Xceed Prep’s model is designed to provide a well-rounded experience for students.

In addition to flexible schedules, individualized pacing, on-site academic coaches and year-round online curriculum, the school offers college counseling. The college prep and guidance go beyond helping students get into college. From day one, each student in grades 8-12 will receive an individualized college plan, one-on-one counseling and digital tools that will help prepare him or her for admission to a great college and successful collegiate life.

Xceed Preparatory Academy is now enrolling students for the 2017 school year.

For more information visit www.xceedprep.org or call 954-361-3405.

 
2017 Phillips66     2017MLInvite 8
 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The month of June was full of action. At the beginning of the month, we participate at the North Palm Beach meet held at the Plantation Aquatic Complex. Instead of racing at home, we decided to swim on Saturday only, with most swimmers swimming 3 individual events. We used the meet to evaluate where we were in the season, so we can address our flaws and weaknesses, and properly prepare for the championship month. Here are some of the highlights from the meet:

Guillermo Barrios dropped over 2 seconds in the 100-meter breaststroke. Giuliana Garcia shattered her previous 200-meter backstroke by dropping a whopping 7 seconds. Darion Louis-Jeune improved his 200-meter freestyle by over 13 seconds. Gianluca Savino bettered his 100-meter butterfly by over 1 second.

At the Michael Lohberg International Invitational, we could already see some improvements and the National team had strong results with several swimmers coming back for finals. Here are some of the results from the meet:

Grant Aran made finals in 100-meter backstroke, 50-meter freestyle, 50-meter backstroke and 50-meter butterfly. He improved his times in all of his individual races. Guillermo Barrios could only compete on Friday. He dropped nearly 2 seconds in the 50-meter breaststroke. Delaney Biro swam the 800-meter freestyle for the first time in over a year and dropped over 31 seconds to touch the wall in 2nd place.

Jason Bonasera had a great meet. He best performed in the 1500-meter freestyle, improving his previous best form last year by almost 2 minutes, finishing 4th in his age group. Ryan Brander dropped over 17 seconds in the 200-meter breaststroke to finish 6th at finals. Chloe Carignan swam 5 events and 5 new personal best times. Despite fighting a few health issues, Briana Dattile had an incredible meet. She swam 7 new personal best times and finaled in all the breaststroke races, finishing 4th in the 50 and 200-meter. Alex Evdokimov, while preparing for the 2017 Phillips 66 National Championships, earned the gold in the 50-meter breaststroke with the time of 28.85. Faith Fowler had a strong meet. She took the bronze in the 200-meter backstroke, and 4th in the 50-meter backstroke. Giuliana Garcia made finals in all of her individual events. She earned the silver medal in both 100 and 200-meter butterfly. Brian Gonzalez made finals in the 200-meter freestyle and 100-meter butterfly. He improved his previous 1500-meter freestyle by over 30 seconds. Lydia Lanahan swam 5 new personal best times. She finished 7th in the 400-meter freestyle and 5th in the 800-meter freestyle. Olivia Mason made finals in the 100-meter freestyle, 50-meter breaststroke, 100-meter breaststroke and 50-meter freestyle. She took the silver medal in the 50-meter freestyle. She swam a total of 7 new personal best times. Andres McKeon had a strong 200-meter backstroke race, dropping nearly 3 seconds from his previous best time.  He also dropped 3 seconds in the 200-meter freestyle. Fabrizio Parraga swam 4 races and 4 new personal best times. He dropped nearly 4 seconds in the 200-meter freestyle. Megan Schimansky swam best time in the 50-meter backstroke to take 4th place in her age group. She also finished 4th in the 200-meter backstroke. Sarah Schimansky dropped over 4 seconds in the 400-meter freestyle to finish 6th in her age group. Micaela Sierra took the gold medal in all the breaststroke races as well as the 200-meter individual medley. She swam 4 new personal best times. Gannen Tages swam 5 events and 5 new personal best times. He shaved off over 4 seconds in the 200-meter freestyle. Wilson Ward made finals in all breaststroke races and took 4th in the 200-meter breaststroke after he dropped over 7 seconds from his previous best.

At the end of June, Alex Evdokimov headed over to Indianapolis, Indiana, to compete at the 2017 Phillips 66 National Championships held at the IUPIU Aquatic Complex. Alex started the meet qualifying for finals in the 200-meter breaststroke with the time of 2:14.72. He was able to better that mark at night, swimming the race at 2:14.00, tying his personal best achieved at the 2016 US Olympic Trials to finish in 12th place. At the very next day, he swam the 50-meter breaststroke in 28.75 seconds and just missed finals, finishing 23rd overall. The 100-meter breaststroke was Alex’s last race. He qualified for finals with the time of 1:01.82. At night, he ended up swimming slightly slower than his morning swim, touching the wall with the time of 1:02.39 to wrap up the championships. He placed 16th overall. Alex is now training to compete at the 2017 US Open Championships that will be held in New York next month.

We are correcting and fine tuning the stroke, turns, touches and dives in order to prepare for all the upcoming championship meets. The Sectional Championship is the first one of a long list, followed by the Area 2 Championships, Junior Olympics, Senior Championships, US Open and Futures. We are looking forward to another exciting month.

See you at the pool.

 - Bruno Darzi

 

 

Senior 2

raphael lima

Hello Senior 2 Families,

It was great seeing most of you at our Banquet! Such a great night we all had while reviewing what we have done and achieved so far.  

Training in the morning has been a great experience. We have been working very hard while swimming in long and short course. All that can be translated to faster timers in which I would like to congratulate all swimmers that participated at the NPB Summer Kickoff and also the Michael Lohberg meet invitational. Both meets full of outstanding performances. Thanks to all volunteers that helped make our home meet very successful.

I am looking forward for the upcoming meets. We will start with the Area 2, followed by the Junior Olympics and Senior Champs. I am positive we will ROCK!

Please join me in welcoming our new swimmers and their families: Ann Valdez and Emilia Litewka

Keep it up Senior 2!!!!

Swim-sincerely,

Coach Raphael Lima.

 

White and Blue

michael smiechowski

This month was our annual Michael Lohberg Invitational and the blue and white groups swam FAST! 

Some highlights from the meet:

Emily Robertson won gold in the 100 fly with a time of 1:10.36

Sam Schoenborn, Mariana Montes and Carolyn Powell qualified for their first ever finals for the 10 and under age group

Kaitlyn Bonasera achieved her first ever AA time in the 800 free. 

We had over 75% best times achieved across blue and white group

Riley McCormick broke the 30 second barrier in the 50 free for the first time ever

July brings a fun finish to the long course season! Athletes will be competing in their respective end of season championships. J.Os or Area 2s. 

It will be a tough 4 weeks of training ahead for both groups but July always signals fast swimming ahead!

See you at the pool!

- Coach Mike

 

Silver

silver

June has been a busy month! Silver group has welcomed the addition of a few new swimmers from Swim America but also for the summer we have the addition of some swimmers from Mullins, (red, green & gold groups). I have been challenging the group with a longer distance practice once a week, improving their endurance. I am looking forward to Area 2s in July, hopefully we will see some JO cuts from Silver group!

Parents - we are in the middle of a typical Florida summer. It is VERY hot out, please make sure your swimmer comes to practice with a water bottle! Also, if it is raining or storming out please bring your swimmer to practice - we do dryland, & if the all clear goes off before 7:30 - we get in!

Coach Brittany

Mullins

Coach Jessica Long- Mullins

Hello Parents & Swimmers!

Hope everyone is enjoying their summer vacations and time off!
 
A HUGE Congratulations to our swimmers of the month from June! Kiara Kaminietzky, Anthony Schurr, Daniel Gil, Emma Viola, Kennedy Girsby, Miles Barnhart, Joshua Guo, and Nicole Giglio.  They all have been working very hard in practices and meets and we are so proud of their accomplishments!
 
It becomes very difficult during this time of year to keep track of all of our mullins groups swimmers.  Please make sure you email me if you are planning on having your swimmer stop swimming for part or all of the summer, or if we will not see your child because they are swimming the night practice options.  Either way, we want to be sure to keep track of where everyone is swimming. Thank you for keeping me posted on your summer plans and enjoy!
 
- Coach Jessica
- Coach Bar

 

Nutrition

nutrition

 

Summer Hydration Tips for Swimmers

By Chris Rosenbloom, PHD, RDN, CSSD 

 

The sun beats down on the pool deck and a dip in the water makes the summer swelter feel so much better. But, just because you are in the water doesn’t mean you don’t need water in you to perform at your best and stay healthy. Recently, several swimmers have asked about what and how much to drink, and if energy drinks should be consumed for hydration.

In the heat of summer, aim for about 1 cup of water (8-ounces) every 15-20 minutes of activity. Most sports water bottles are larger than 8-ounces, so mark your bottle at 1-cup intervals so you will know how much to drink. A less precise method is to count the number of swallows…a large swallow is about an ounce, so take 8 swallows of your drink when you get a break. Cold fluids are best, and with the advances in water bottles, keeping fluids cold is easier than ever. 

Dehydration of just 3-4% of your body weight can reduce muscle strength by about 2%. So, if you are losing power in the pool, check your hydration intake to make sure you are maintaining body fluid levels. For good information on hydration and performance, see the National Athletic Trainer’s website for young athletes.

It seems odd that dehydration can occur when you are surrounded by water, but anyone who exercises in the heat can be at risk for heat illnesses. The good news is that heat illness is 100% preventable by paying attention to the early warning signs such as dizziness, cramps, lightheadedness, and fatigue. Drink cold fluids and seek some shade until the symptoms pass.

What to drink is simple. I like the advice of my fellow USA Swimming nutrition columnist, Jill Castle, who uses the “over/under rule.” For activities over an hour, drink sports drinks, and if exercising less than an hour, drink water. (For more tips from Jill’s book, Eat Like a Champion, visit her website at jillcastle.com). A good strategy for a swimmer is to drink sports drinks and then drink water. So, it isn’t always either/or, just a bit both can be effective and your taste buds happy.

And, what about energy drinks? I do not recommend energy drinks for young swimmers, and I think they can be dangerous. Caffeine is a drug, widely consumed, but still a drug. Energy drinks deliver quite a punch of caffeine. Unlike coffee, energy drinks can be consumed quickly, so a swimmer may not know how much caffeine he or she is truly getting. Don’t be fooled by the new breed on energy drinks that claim to be “natural,” “clean,” or made with “healthy ingredients.” They still contain caffeine and sometime other stimulants that no young swimmer needs. 

So, this summer, stay hydrated with water or sports drinks, pay attention to the early warning signs of heat illness, and have fun!

Chris Rosenbloom is a registered dietitian, certified specialist in sports nutrition, and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at This email address is being protected from spambots. You need JavaScript enabled to view it.; follow her on Twitter @chrisrosenbloom

CSSC Newsletter June 2017

newsletter jun 2017

Message From the Board | NationalSenior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

CSSC Families, 

We would like to thank everyone who attended our 2017 CSSC Annual Banquet. It was an amazing evening and everyone had a wonderful time. Thank you for making it a night to remember.
 
One of the biggest home meets of the year, the Michael Lohberg International Invitational, is taking place this upcoming weekend, June 16-18th. We still need volunteers! Please click here for our volunteer signup.  We are expecting over 500 swimmers!
 

Also, please remember to sign up for our Summer Camp, sessions II and III are coming up. The swim camp is a fun and unique way for swimmers to develop proper stroke technique as well as mental preparation and race strategies. For more details, information and dates,  please click here

 
Thank you for your continued support!

CSSC Board of Directors  

 

Announcements

CSSC has a wonderful new sponsor:

Xceed Preparatory Academy

Located in Coral Springs, is designed for elite athletes to reach their maximum potential in both athletics and academics. Xceed Prep’s model is a blend of the best educational practices combining technology-enhanced curriculum with on-site coaches and project-based learning to provide a high-quality education for grades 6-12. Xceed Prep students create a personalized learning plan allowing them to have the flexibility to pursue their own interests and talents. Students have the opportunity to control their day and choose an academic schedule that works with their training schedule

The Xceed Prep campus is modeled after a high-tech start-up facility rather than the traditional factory-styled school. The campus will have 75 to 100 students who will work both individually and in groups in a supportive and productive environment. Students will benefit from one-on-one instruction from subject-certified academic coaches and will have access to their online courses year-round and 24 hours a day. Xceed Prep has more than 100 courses to choose from including Advanced Placement (AP) and honors courses.

Xceed Prep’s model is designed to provide a well-rounded experience for students.

In addition to flexible schedules, individualized pacing, on-site academic coaches and year-round online curriculum, the school offers college counseling. The college prep and guidance go beyond helping students get into college. From day one, each student in grades 8-12 will receive an individualized college plan, one-on-one counseling and digital tools that will help prepare him or her for admission to a great college and successful collegiate life.

Xceed Preparatory Academy is now enrolling students for the 2017 school year.

For more information visit www.xceedprep.org or call 954-361-3405.

 
2017 banquet 18     2017 banquet 13
 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The months of April and May were full of important events and competitions. In mid-April, Micaela Sierra from the National Team, representing her home country of Uruguay, participated at the 2017 South American Championships in Cali, Colombia. She swam three new personal best times in the 50-meter breaststroke, 100-meter breaststroke and 50-meter butterfly. Sierra broke the CSSC 11-12 girls club record in the 100-meter breaststroke by nearly 2 seconds and shaved off 2 tenths off the 50-meter breaststroke CSSC record.

At the end of April, we competed at the IMR/IMX meet in Sunrise. It was our first opportunity to take a closer look at the move ups. The performances were very promising, and our goal was to swim most of the events needed to complete the IMR/ IMX programs. Here are some of the highlights of the meet:

Grant Aran placed in the top 3 in all of his individual events. Guillermo Barrios shaved off over 25 seconds in the 400-meter individual medley. Jason Bonasera dropped over 30 seconds in the 400-meter freestyle, and improved his 100-meter breaststroke by over 12 seconds. Amber Candido dropped over 11 seconds in the 400-meter individual medley and 100-meter backstroke. Faith Fowler dropped 13 seconds in the 400-meter individual medley. Giuliana Garcia bettered her 400-meter freestyle time by over 10 seconds. Brian Gonzalez knocked 10 seconds off his previous 400-meter individual medley time. Kenan Kocoglu improved his 200-meter freestyle time by 17 seconds. Lydia Lanahan dropped over 18 seconds in the 400-meter freestyle. Connor Marks swam a personal best in the 400-meter individual medley by over 19 seconds. Olivia Mason shattered her previous 400-meter freestyle time, dropping over 23 seconds. Mason also dropped another 13 seconds in the 100-meter backstroke. Andres McKeon had a solid meet overall, improving his 400-meter individual medley by over 11 seconds. Wilson Ward dropped over 21 seconds in the 100-meter backstroke.

At the beginning of May, we hosted our very first long course meet of the season. The National team athletes had incredible performances with little rest. We used to meet to swim some “off” events and work on details, turns, and race strategy.

In June, at the North Palm Beach meet, hosted at the Plantation pool, we decided to “swim through the meet”, without any rest, while staying focus on our main goal: The Championship meets.

In mid-June, we will host the Michael Lohberg International Invitational. It’s a prelims and finals meet, and we will use to meet to fine tune some details before the championship month. We are expecting over 500 athletes of FGC and abroad.  On Monday, after the meet, most of the CSSC National Team athletes will have the opportunity to go to the University of Louisville for our annual training camp.  Our swimmers will have the opportunity to training at a school swim program that ranks in the top 15 in the country every year. On one of the days, we will have the chance to tour the school. We look forward to this great experience.

See you at the pool.

 - Bruno Darzi

 

 

Senior 2

raphael lima

Hello Senior 2 Families,

I am sure you must be very excited with the summer right around the corner!

I would like to congratulate all swimmers that participated at our home meet invitational. What a great meet, full of outstanding performances. Thanks to all volunteers that did a great job!

I am looking forward for the summer. As you may know already, we will be practicing in the morning from 7:30am to 9:30am from Monday through Friday. Based on the previous years, we have had to cancel many afternoon practices over the summer because of the weather. In order to avoid this and give everyone a better chance to practice and get better, we worked very hard to make sure we can deliver this opportunity, as space and time are critical during the summer.

Please join me in welcoming our new swimmer and his family: Andres Londono.

Keep it up Senior 2!!!!

Swim-sincerely,

-Coach Raphael Lima 

White and Blue

michael smiechowski

Blue and White groups had an exciting start to the long course season posting many best times and showing great progression from short course. 
 
At the Jesse Vasallo meet in Pompano, we had several new J.O qualifiers at the meet including Mariana Montes, Mila Bond and Carolyn Powell
 
Both blue and white teams achieved countless best time swims at the Jesse V invite. This improvement is a good sign for our upcoming home meet at the Michael Lohberg Invite in late June. 
 
Don't forget to sign up for the summer swim camp at the front desk! 
 
See you at the pool!

- Coach Mike

 

Silver

silver

Hi all, 

First and foremost I want to again congratulate Sophia El Chantiry and Brian Hamilton who were the receivers of the coaches award for Silver group. Sophia continues to impress me, getting stronger in practice and faster at meets. At the age of 8 she is inching closer and closer towards 10&under JO cuts in many events. I am so excited for her future in swimming. Brian has come such a long way since I took over Silver group back in January, not only is he getting stronger in practice and faster in meets as well but he has pretty much mastered starting from the block! Three months ago Brian was doing belly flops off the block, but with his continuos practice and never giving up, he has a pretty good start now a days! 
 
May was a month of growing - yes we welcomed a few new swimmers last month but also growing as individuals. In May I threw a lot of new things in practice and they all took it like champs - long endurance sets, backstroke flip turns, and A LOT of kicking. I'm so proud of everyone and can't wait for more hard work this summer! 

Coach Brittany Bellomo

Mullins

Coach Jessica Long- Mullins

Hello Parents & Swimmers,

Summer is almost here for our Mullins swimmers and I just wanted to remind you of some very important information before you all embark on your various summer vacations, and we start our summer schedule. Please email me if you have any questions! We hope everyone enjoys their summer, and we look forward to training and having fun in the pool everyday! Thanks!

****Reminder that starting on Monday June 12th, 2017 Mullins swimmers will begin our "summer session" morning practice times.  

Red group will practice from 8am-9am

Green Group will practice from 9:00am-10:15am

Gold Group will practice from 10:15am-11:30am.

(Evening practice option, will be silver group with coach brittany, Mondays, Tuesdays, and Thursdays ONLY from 7-8pm, at the Coral Springs Aquatic Center.)

*****Water Bottles are a MUST during practices, especially during these summer months!

(Please send your swimmer with sports drink or water for every single practice.  This is extremely important for their health and well being during practices.)

****Please Take Note of Our Club Policy:  If for some reason your child takes a month off or more from swimming and you choose not to pay the coaching fees during this time, please be aware that we would have to make your child INACTIVE in our database until they return.   When they return, you will have to pay a "reinstatement fee"(equal to one month's coaching fees), as well as the current month coaching fees.

 
- Coach Jessica
- Coach Bar

 

Nutrition

nutrition

 

What is a Healthy Food... And Does it Matter?

By Chris Rosenbloom, PHD, RDN, CSSD 

 

When talking to young athletes, someone will always ask about a specific food or beverage and says, “is this healthy?” My answer is, “it depends.” More on the reason why it depends a little later in the column.

Food marketers have a simple goal: get you to buy more of their food. What they know is that if a food carries a health claim on the package, sales go up. (Check out this overview on the more than 1,000 public comments to the Food and Drug Administration on defining “healthy.”).

A recent survey by the International Food Information Council Foundation also found that we think a food is healthier if it is fresh versus frozen (even if the nutritional value is identical), if it costs more, if it is a brand name versus a store-brand, or if it is purchased from a natural foods store versus grocery or convenience store.

Let’s break down some of the health claims on food products that might be fooling you into believing they are healthier than they really are:

  • Wheat bread versus white bread. Wheat bread sounds healthier than white bread, but bread is made from wheat, whether is labeled white bread or wheat bread. If you want the healthier whole wheat bread, you have look at the ingredient list for “whole wheat flour” as the first ingredient.
  • 5-grain bread versus wheat bread. The confusion here comes from the word “grain.” You might know that whole grains are healthy, but a bread touring 5-grains may not contain any whole grains. Again, the only way to know if there are whole grains is to look at the ingredient list.
  • Sugar-free yogurt. Yogurt (and milk) contain the sugar lactose; a naturally occurring sugar. Unfortunately, the nutrition label does not separate naturally occurring sugar from added sugar. A 5.3-ounce carton of yogurt (typical single serving size) can contain 4-20 grams of sugar; less sugar for plain yogurt and more for vanilla or fruit-flavored. A good goal is to stick to yogurt with 15 grams of sugar (the equivalent of 3 teaspoons of sugar) or less.
  • Any food labelled as “natural.” There is no defining natural; a potato chip labeled as natural is not healthier than plain old chips.

Back to the opening question: “Is it healthy?” No single food can provide you with good health. It is the total diet that is important. Swimmers require many calories to get them through training and competition, so if most of your food choices are healthful, don’t worry about a single food derailing a healthy diet.

Chris Rosenbloom is a registered dietitian, certified specialist in sports nutrition, and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at This email address is being protected from spambots. You need JavaScript enabled to view it.; follow her on Twitter @chrisrosenbloom.

CSSC Newsletter April 2017

newsletter april 2017

Message From the Board | NationalSenior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

Dear CSSC Families,

We would like to thank everyone who participated in the Women's Wellness Race and those who helped by volunteering to run the water station.

Our annual picnic and BBQ took place on April 1st. There was a bounce house, music, corn hole, football, soccer, and lots of fun. A special thanks to the parents who organized, grilled, served, set up and cleaned up at the BBQ.
 
Our annual CSSC Summer Swim Camp is taking place in June and July. The swim camp is a fun and unique way for swimmers to develop proper stroke technique as well as mental preparation and race strategies. For more details, information and dates,  please click here
 
Please Save the Date for our Annual CSSC Banquet, which is taking place on Saturday, May 27. Invitations will be going out soon and more details will be posted.
 
Our next home meet is the Coral Springs Open Invitational (LCM) on May 6-7.
 
Thank you for your continued support!
CSSC Board of Directors
 

Announcements

CSSC has two wonderful new sponsors and opportunities:

  • STUDENTathleteWorld.com

The college recruiting company. Their comprehensive program includes recruiting education, personal consultation, marketing, video, college-matching, scouting, academics, and much more. Their mission is to offer guidance, experience, and exposure to high school STUDENTathletes and their parents to generate admissions, playing opportunities, and scholarships based on the STUDENTathlete's educational, personal, and athletic goals. CSSC members get a25% discount. For more information please visit: https://www.studentathleteworld.com/ 

 

  • Xceed Preparatory Academy

Located in Coral Springs, is designed for elite athletes to reach their maximum potential in both athletics and academics. Xceed Prep’s model is a blend of the best educational practices combining technology-enhanced curriculum with on-site coaches and project-based learning to provide a high-quality education for grades 6-12. Xceed Prep students create a personalized learning plan allowing them to have the flexibility to pursue their own interests and talents. Students have the opportunity to control their day and choose an academic schedule that works with their training schedule

The Xceed Prep campus is modeled after a high-tech start-up facility rather than the traditional factory-styled school. The campus will have 75 to 100 students who will work both individually and in groups in a supportive and productive environment. Students will benefit from one-on-one instruction from subject-certified academic coaches and will have access to their online courses year-round and 24 hours a day. Xceed Prep has more than 100 courses to choose from including Advanced Placement (AP) and honors courses.

Xceed Prep’s model is designed to provide a well-rounded experience for students.

In addition to flexible schedules, individualized pacing, on-site academic coaches and year-round online curriculum, the school offers college counseling. The college prep and guidance go beyond helping students get into college. From day one, each student in grades 8-12 will receive an individualized college plan, one-on-one counseling and digital tools that will help prepare him or her for admission to a great college and successful collegiate life.

Xceed Preparatory Academy is now enrolling students for the 2017 school year.

For more information visit www.xceedprep.org or call 954-361-3405.

 
2017 jos slide     2017 womenswellnessrace
 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The championship season final came to an end at the Senior Championships’ weekend. The National Team swimmers did an outstanding job representing our team with incredible performances and significant time drops.

At the 14 and under FGC Junior Olympic Championships, Connor Marks, Sarah Schimansky and Micaela Sierra qualified for the FGC vs. FL All Stars meet that will be held this weekend at the IRSC pool in Indian River.  Connor Marks qualified in the 100-yard backstroke. Sarah Schimansky qualified in the 1650 freestyle, and Micaela qualified in the 100 and 200 yard breaststroke, 200 and 400-yard individual medley. However, Sierra will not be attending the All Stars meet as she is preparing for the 2017 South American Championships that will be held in Cali, Colombia in mid-April.

Connor Marks performed well in nearly all of his events. He shaved off over 3 seconds in the 200-yard freestyle; dropped more than 6 seconds in the 500-yard freestyle; and improve his 100-yard freestyle, 100-yard backstroke and 50-yard backstroke by a few hundredths of seconds.

Sarah Schimansky had an incredible 1650-yard freestyle. She shattered her previous time by over 16 seconds, finishing 6th overall. Sarah also improved her 500-yard freestyle by nearly 2 seconds.

Micaela Sierra bettered her times in all of her events. She swam her 100-yard breaststroke in 1:07.80 nearly breaking former CSSC swimmer Lindsey McKnight’s club and FGC record of 1:07.14 from 2007. She dropped over 7 seconds in the 400-yard individual medley and nearly 9 seconds in her 200-yard individual medley.

After a lengthy recovery from a broken arm that limited her training, Olivia Reposa swam close to her best times in all of her individual events.

At the Sectional Championships, we opted to “swim through the meet” without resting in order to prepare for the Senior Championships.  

Delaney Biro finaled in the 50 and 100-meter butterfly as well as the 50-meter freestyle. She placed 12th, 18th and 24th respectively.

Micaela Sierra finaled in all 3 breaststroke races. She finished 24th in the 50-meter, and 32nd in the 100 and 200-meter.

At the Senior Championships held at the Pembroke Pines pool, we had some incredible performances.

Grant Aran looked strong in the 50 and 100-yard freestyle, swimming just shy of his personal best times.

Guillermo Barrios swam 4 new personal best times in the 100-yard freestyle, 50-yard breaststroke, 100-yard IM and 50-yard butterfly.

Delaney Biro made finals in all of her races. She placed 8th in the 100 freestyle and 6th in the 500-yard freestyle.

David Blanco swam 6 new personal best times. He made finals in the 50-yars breaststroke, finishing 13th overall.

Pedro da Silva swam 7 new personal best times. He dropped over 3 seconds in the 200-yard freestyle, swimming under 1:50 for the first time ever.

Dominique Fajardo made finals in 3 individual events. She placed 10th in the 50-yard butterfly, and 16th in the 100-yard freestyle and individual medley.

David Garbutt bettered his time in the 50-yard butterfly, and was close to his personal best timesin all of his events.

Kalvin Hernandez made finals and improved his times in all of his 6 individual events. He placed 6th in the 100-yard freestyle and 50-yard butterfly. He placed 6th in the 100-yard IM, 8th in the 100-yard butterfly and 12th in the 50-yard freestyle. His best performance lf the whole weekend was in the 200-yard freestyle, where he shaved off almost 5 seconds to earn the silver medal.

Coming off a strong performance at the 14 and under Junior Olympics, Connor Marks stayed close to all his best marks and was able to swim a best time in the 200-yard backstroke.

The same happened with Sarah Schimansky, where swim was just a few seconds off of her best times in all of her freestyle races.

Andres McKeon had a solid meet, bettering his times in all of his events, except the 50-yard butterfly. He had a monster swim in the 1650-yard freestyle, dropping over 21 seconds to finish 12th.

Jose Pascual finaled in all of his events. He snatched the bronze medal in all the 3 breaststroke races.

Gianluca Savino had good performances in the 50-yard breaststroke and 200-yard individual medley.

Megan Schimansky placed 4th in the 200-yard backstroke, 5th in the 50-yard backstroke and 6th in the 100-yard backstroke and 500-yard freestyle.

Micaela Sierra dropped almost 4 seconds in the 100-yard freestyle.

Finally, Greg Trimble has an outstanding meet.  He made finals in the 200-yard backstroke, 200-yard breaststroke and 400-yard IM. He lowered his times in all of his 7 individual races. He dropped over 12 seconds in the 500-yard freestyle and over 7 seconds in the 400-yard IM.

I am excited to see what we can do this summer as we get ready for the long course season.

See you at the pool.

 - Bruno Darzi

 

 

Senior 2

raphael lima

Dear CSSC Families,

Here we go for another great month!

Our 50 meters pool is ready and we have had the opportunity to try it firsthand. It looks beautiful, and also feels great to swim in it!

We had many great performances at the Area 2 swim meet with a couple Senior Championships cuts. Congratulations to all swimmers, especially to those that reached their goals.

Last month I described our Senior 2 group like...."swimmers that race like a champion", no matter how good, tired, or rested they are. Keep it UP!!!! This is exactly the way they competed at the Senior Championship this month. Way to go Patrick Franzino, Kenan Kocoglu, Gannen Tages, Andrea Zambrano and Chloe Carignan.

Swim-sincerely,

-Coach Raphael Lima 

White and Blue

michael smiechowski

It was a great championship season for the white and blue groups! It was a celebration of all of the hard work that the athletes have put forth throughout the season. 

The first meet of the championship season was at Area 2 championships where we had over 140 best time swims and 17 new qualification times for J.O's. We finished strong at J.O's with over 100 more best time swims as well as 6 athletes making the Florida Gold Coast All Star team.

We had over 240 best time swims over the course of two meets, 15 new senior sectional cuts. Congratulations to the relay team of Riley Botting, Riley McCormick, Emily Robertson and Giulianna Garcia for winning 3 out of the 4 relays at J.Os. Also congratulations to Giulianna Garcia (200 I.M) and Riley Botting (100 breast) for winning their first ever individual J.O championships. 

The 11-12 girls also made a great statement winning the team championship at the Junior Olympics! This is the first team championship of any age group since 2011 for Coral Springs. 

I am very proud of all the athletes who have swam this championship season. It was a very impressive display of excellence!

Looking forward to starting an excellent Long Course season!

 
See you at the pool!

- Coach Mike

 

Silver

silver

Dear CSSC families,

First off I wanted to do a quick recap on Area 2’s last month... what a GREAT meet for silver group! Everyone swam at least 1 best time this meet - many swimmers with multiple – Logan Jeffrey dropped time in ALL 6 of his events, Brian Hamilton with a 6 second drop in his 50 free and a 15 second drop in his 100 free! It was Bradley DiPaolo’s first swim meet - he had some great swims, and we also found out breaststroke is his specialty. Some stand out swims for the girls include Sophia El Chantiry’s 1.5 second drop in the 50 fly & 50 back, Emily Chin’s 5 second drop in the 100 free, Skylar Crosdale’s 1.5 second drop in the 100 IM & 50 back, Andrea Peterson’s 8 second drop in the 50 free & 10 second drop in the 100 free, and Adeila Cira’s 1.5 second drop in the 50 free. Everyone gave it their all and I couldn’t be happier with the results.

The past couple of weeks we have welcomed a few new swimmers who moved up from Swim America and I am excited to have them start to train with us! I think all of us are happy to be practicing in the new pool and are looking forward to warmer weather so we can finally start to work on starts & turns. Special shout out to Amanda Robin’s whose broken toe is finally healed and she has been kicking butt training at practice lately!


Coach Brittany Bellomo

Mullins

Coach Jessica Long- Mullins

Hello parents & swimmers!
 
Thank you to all of the Mullins groups parents that helped out at the JO meet! 

We have our next meet coming up in Sunrise. Our last meet was the beginning of March so we are really looking forward to seeing our swimmers get better after almost 2 months of straight training and hard work! Hope to see all of our swimmers sign up for the Sunrise meet at the end of April!
Thanks!
 
- Coach Jessica
- Coach Emma

 

Nutrition

nutrition

 

TIPS FOR CONSISTENT NUTRITION

By Chris Rosenbloom, PHD, RDN, CSSD 

 

In the Winter 2017 issue of Splash, I was intrigued by Olivier Poirier-Leroy’s article titled, “Staying Consistent.” It made me think of ways that swimmers should heed Poirier-Leroy’s advice and apply it to eating behaviors. So, with a thank you to Olivier, let’s review how the advice applies to fueling and hydration.

Consistent Process: When it comes to food, consistent process means eating to fuel training and competition every day. Your training will not be helped if you are under- or over-fueled. Too little food results in sluggish performance and early fatigue; too much food can divert blood from working muscles to the gut for digestion. Plan to eat mini-meals or snacks before a long practice and replenish muscle fuel and fluids after practice. A slice of turkey on a mini-bagel, a Clementine tangerine, and water may be just the thing to get you through a grueling pool and land training session. A carton of low-fat chocolate milk after practice can provide key amino acids for muscle repair, carbohydrates for muscle glycogen synthesis, and fluids. Consistent fueling will also keep hunger at bay so you won’t be starving when you get home from practice.

Consistent Mindset: Do you think of nutrition as something that your parents nag you about? Or, do you take responsibility and seek healthful foods and beverages throughout the day? Healthy food doesn’t have to mean yucky! Even at your favorite quick service restaurants, healthy options abound. It is up to you to think about food as something that can elevate your swimming, and taste good at the same time. Parents and coaches can guide a swimmer to healthy foods, but only you can eat the foods to get the benefits.

Consistent Lifestyle: Sleep, stress, and social support all contribute to a healthy lifestyle. Eating a variety of foods: fruits, vegetables, whole grains, healthy fats, and lean proteins, contribute nutrients that feed your brain, as well as your muscles. Try eating 3 meals and 3 snacks every day during your hardest training periods and take note of how you feel. My bet is you will feel better, stronger, and more energized than when you are eating less food. And, while dietitians always take a “food first” approach, there are times when bars or chews or shakes can add needed calories. Look for wholesome ingredients in these foods: whole grain carbohydrates, naturally occurring sugars from fruit or milk, and healthy fats from nuts or unsaturated oils.

Chris Rosenbloom is a registered dietitian, certified specialist in sports nutrition, and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at This email address is being protected from spambots. You need JavaScript enabled to view it.; follow her on Twitter @chrisrosenbloom 

CSSC Newsletter March 2017

cssc newsletter march 2017

Message From the Board | NationalSenior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

Dear CSSC Families,

Our next home meet is the 2017 FGC Junior Olympics. JO's will take place on March 17th-19th and we are proud to be hosting over 600 athletes!  We invite you to volunteer and show support for all of our swimmers. Community Service Hours are available to Middle and High School Students. To sign up to volunteer please click here The CSSC Hospitalities ladies have set up a Perfect Potluck as well. Thank you so much for making a difference!

This month we are participating in the 2017 Women's Wellness Race on Saturday, March 25th. CSSC is given a discount on the registration fee and our registrations have to be manually entered by the race director. Please fill out the Registration Form by March 11th. The forms with payment can be dropped off at the Aquatic Complex office. This is a very fun event and we have won 5 years in a row for the largest team! Come out and support a wonderful cause!  We are looking for volunteers to run the water station during race. Kids get volunteer hours. Call Danica for more details 954-592-2610

This year the Annual CSSC Picnic will take place on April 1st 11-2pm at Betty Stradling Park (it will NOT take place after the Women's Wellness Race). Please click here for all the details

Thank you for your continued support!
 
CSSC Board of Directors
 
  
2017 open invitatonal feb slide     2017bbq
 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The March Madness started with some outstanding performances from the National team swimmers. Competing at their first championship meet of the season, four National team athletes dove into the Pompano Piranhas’ pool in an attempt to qualify for the upcoming Junior Olympics or Senior Championships.

Guillermo Barrios swam 4 new personal best times, earning the silver medal in the 50-yard backstroke and taking the bronze in the 100-yard breaststroke. Barrios also placed 7th in the 200-yard freestyle.

Cody Chin also swam 3 new personal best times. He placed 6th in the 100-yard freestyle, took bronze in the 50-yard freestyle, and shaved off nearly 7 seconds in the 200-yard butterfly to bring home the gold medal.

Darion Louis-Jeune dropped times in all of his individual events. He placed 9th in the 200-yard freestyle, 10th in the 50-yard backstroke and 11th in the 100-yard freestyle.

Fabrizio Parraga bettered his times in 6 individual events. He placed 7th in the 100-yard backstroke, and dropped over 3 seconds in the 100-yard freestyle.

Next weekend, we have a small number of athletes participating at the upcoming Sectional Championships to be held in Plantation. At the very next weekend, the Coral Springs Aquatic Complex will be home of the 2017 FGC Junior Olympics Championships. We will be hosting over 600 athletes and 25 of our own 14 and under athletes will be representing our team.

To wrap up the last short course yard meet of the season, our senior athletes will compete at the Senior Championships to be held at the Pembroke Pines pool for the 2017 FGC Senior Championships.

Our swimmers will then take a short break before returning to the pool for the beginning of the long course season.

In mid-April, Micaela Sierra will be representing the Coral Springs Swim Club and her home country of Uruguay at the 2017 Age Group South American Championships.

We look forward to all the upcoming races and championships ahead.

On a separate note, our newly renovated 50-meter pool should be open for the team practice early next week. We are just waiting on additional paper work to be filed so we can start enjoying the nicest and fastest pool in South Florida. If you haven’t seen the pool  yet, please stop by and take a look.

See you on the pool deck!

 - Bruno Darzi

 

 

Senior 2

raphael lima

Dear CSSC Families,

I hope you and your family are doing great!

We could not be on a better path. The last two meets were outstanding!  Many of our swimmers competed for the first time in the 200 stroke and also in the 100 fly events. They have been listening to me well, and as a result, they are now faster and stronger in and out of the water.

Every single one has stood out at those past two meets. It would not be fair to name just one or two of them, as so many deserve to be recognized. It is very important to mention that dropping times at a meet, does not mean "stand out", even though, almost our whole team did. Stand out means swim close to a best time, without resting neither tapering and or compete for the first time without getting disqualified in an event. It means going to a swim meet being tired from the practices and race like a champion.

That is exactly how I could describe our Senior 2 group...."swimmers that race like a champion", no matter how good, tired, or rested they are. Keep it UP!!!!

Please join me in welcoming our new swimmers and their families: Yifei Zhu and Michele Lapidot,

Also, please note that the Team BBQ date has been changed. We will now have it on April 1st, 2017.

Swim-sincerely,

-Coach Raphael Lima 

White and Blue

michael smiechowski

February was a very exciting and busy month for the blue and white groupers with three consecutive weeks of meets. We kicked off the month with the TYR SOFLO Open in January, where swimmers battled the chilly weather to post fast in season times. The following week, our distance swimmers had an opportunity to swim the mile for the first time for the 2017 year. Jason Bonasera, Lydia Lanahan, Emily Robertson, Riley Botting, Ashley Nagy, Amber Candido, Alejandro Alvarez and Brian Gonzalez posted impressive times at the BRST Mile By Moonlight Invitational. 
 
We concluded February with our home CSSC invitational. This meet had great performances all around, including new J.O cuts for several athletes in the blue and white group!
 
March is Championship season! Both the blue and white groups attended the Area 2 championships. I was very proud for an excellent weekend of swimming. We had 149 best time swims and 17 new J.O qualifying times! It was a great start to the championship season and should provide momentum for Junior Olympics in a couple of weeks.  We are excited to post some fast swims this spring! 
 
See you at the pool!

- Coach Mike

 

Silver

silver

Dear CSSC families,

What a great start to coaching an amazing group!

I was so happy with everyones swims at our February home meet, many best times and 100% effort given by all. I couldn’t ask for more as a coach!

A couple of things that we have been working on since the meet are starts and turns, and I will continue to focus on them at every practice. Another thing I have started doing in practice is sets on fairly quick intervals, helping the swimmers to gain endurance.

- Coach Brittany 

Mullins

Coach Jessica Long- Mullins

Hello parents & swimmers!
Spring is coming! We have only on meet this month but we are asking for your help for our Junior Olympics meet! We need volunteers and you can bring your kids with you! It would be a great motivator and they can get service hours for their time! Please go online to sign up to volunteer!
 
Please remember to have your swimmer pack some kind of water bottle or sports drink with them to practice! This is very important so they do their best in practice and stay properly hydrated as well! I have seen quite a few kids come to practice lately with nothing to drink at all.
 
Thanks!
 
- Coach Jessica
- Coach Emma

 

Nutrition

nutrition

 

MAKE EVERY MONTH NUTRITION MONTH

BY CHRIS ROSENBLOOM//PHD, RDN, CSSD

nutrition article.jpg

March is National Nutrition Month… But for Swimmers every month should be Nutrition Month.

Here are 17 nutrition tips for swimmers in 2017:

1. Stop making excuses for not eating healthfully to support training and competition.

2. Eat breakfast, every day, no exceptions.

3. Fix healthy snacks and take them to school or the pool.

4. Eat seafood at least twice a week to get healthy omega-3 fats.

5. Be good to your gut; eat yogurt or drink kefir.

6. Don’t ditch dairy; milk and cheese are nutrient-rich.

7. Go meatless a couple of times a week and enjoy plant-based meals.

8. Beans are a great substitute for meat, so try a bean burrito instead of a beef-filled burrito.

9. Expand your palate…try one or two new foods each week.

10. Eat more fresh fruit for the fiber, water, and nutrients.

11. Enjoy anti-oxidant rich foods to protect working muscles (pomegranate or tart cherry juice, green tea, berries, and other colorful fruits and vegetables)

12. Recover with carbohydrate and protein: chocolate milk, peanut butter or a turkey sandwich.

13. Don’t be fat-phobic; use healthy fats like olive oil, canola oil, or soft-tub spreads.

14. Refuel with quality carbs to replace muscle glycogen: pasta, rice, potatoes, whole grain breads and cereals.

15. Rethink your drink; steer clear of soft-drinks and replace with nutrient-rich juices or water.

16. Hydrate during practice; just because you are surrounded by water doesn’t mean you don’t need to drink water.

17. See a registered dietitian nutritionist who is also an expert in sports nutrition to customize a meal plan for you.

 

Chris Rosenbloom is a registered dietitian, certified specialist in sports nutrition, and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at This email address is being protected from spambots. You need JavaScript enabled to view it.; follow her on Twitter @chrisrosenbloom.

CSSC Newsletter February 2017

cssc feb2017 newsletter

Message From the Board | NationalSenior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

Dear CSSC Families,

Our first home meet of the year is fast approaching. The 2017 Coral Springs Open Invitational (SCY) will take place on February 11th-12th.  We invite you to volunteer and show support for all of our swimmers. Community Service Hours are available to Middle and High School Students. To sign up to volunteer please click here  The CSSC Hospitalities ladies have set up a Perfect Potluck as well. Thanks for making a difference!

We will be participating in the 2017 Women's Wellness Race on Saturday, March 25th. CSSC is given a discount on the registration fee so our registrations have to be manually entered by the race director. Please fill out the Registration Form by March 11th. The forms with payment can be dropped off at the Aquatic Complex office. This is a very fun event and we have won 5 years in a row for the largest team. Come out and support a wonderful cause!

This year the Annual CSSC Picnic will take place on April 1st 11-2pm at Betty Stradling Park (it will NOT take place after the Women's Wellness Race)

CSSC has a wonderful new sponsor, the college recruiting company STUDENTathleteWorld.com. Their comprehensive program includes recruiting education, personal consultation, marketing, video, college-matching, scouting, academics, and much more. Their mission is to offer guidance, experience, and exposure to high school STUDENTathletes and their parents to generate admissions, playing opportunities, and scholarships based on the STUDENTathlete's educational, personal, and athletic goals. CSSC members get a 25% discount. For more information please visit: https://www.studentathleteworld.com/ 

 
Thank you for your continued support,
 
CSSC Board of Directors
 

Message from the Head Coach

Dear CSSC Parents,

I want to give you some exciting news about the 50-meter pool renovations. The revamping job is scheduled to be completed in time for the Junior Olympic Championships. However, renovations will conclude at the end of February, which means that our February meet in two weeks will be held at the 25-meter pool. The City of Coral Springs purchased and will be installing new starting blocks with the fin in the back (foot rest for track start). We will also get backstroke ledges for the backstroke starts, and the pool depth will change, getting one (1) foot deeper from end to end.

The score board numbers are currently being replaced since the old numbers had stopped working, making it hard for swimmers and parents to know their exact times and places. The underground piping is being installed and they will start pouring down concrete soon.

We can’t wait to start using our renovated pool. It’s been challenging working with limited pool space but the swimmers and coaches have done a tremendous job accommodating everyone.

Also, I am excited to announce the hiring of a new coach and great addition to our program. Coach Brittany Bellomo earned Bachelor's degree in Communications from University of Central Florida. She is currently enrolled in the Educator Preparation Institute at Broward College to become a full time teacher. Coach Brittany is no stranger to the Coral Springs Swim Club philosophy. She grew up swimming in our program before graduating and joining the Florida Gulf Coast University Division 1 swimming program. She is a Swim America Instructor as well as their Pre-Team Coach. Coach Bellomo is Certified by the American Red Cross for CPR/AED/First Aid, Lifeguarding & WSI.

Coach Bar will be assisting Coaches Jessica and Coach Emma at Mullins Park.

 

Sincerely,

Bruno Darzi

 

2016holidayparade slide     swimholidayparty 3
 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

We are starting off 2017 right on track. This past weekend, we competed at the SOFLO Open Invitational. It was only our second meet of the season, which started after Thanksgiving week last year. At our first meet of this season, we swam at home in December, with only 1 week of training but since then, we have come a long way. We have gone through two training phases, where we focused on building endurance for the rest of the season. Right now, we are working on race strategy, speed and resistance training both in and out of the water.

Our dryland exercises have evolved, and our swimmers are in phenomenal shape. We are working on building strength, developing more speed and, keeping the core strong by working on hand eye coordination exercises

On Saturday, January 28, all National Team athletes swam the 500-yard freestyle, along with other events, in order to determine individual training paces for everyone in the group. The 500 freestyle test was developed by one of the best coaches in the world, Jon Urbanchek. The test allows us to always stay on the top of our game, and make sure we are training at the right intensity, distances and pace.

On February 11-12, we will be hosting our first home meet of the year. I am looking forward watching our athletes compete a full 2-day program. The meet will be held at the 25-meter pool at the Coral Springs Aquatic Complex.

See you at the pool.

 - Bruno Darzi

 

 

Senior 2

raphael lima

Dear CSSC Families,

I hope you and your family had a great start of 2017!

We have started the month of January really well. I can tell that everyone is motived and well-focused during practices.

I am looking forward to see everyone racing in the upcoming swim meets January 21st and on the weekend of February 11th. I am positive we will have outstanding performances on the way.

I also would like to welcome our new swimmers and their families: Andre Negron and Jordan Harold.

Please note that the Team BBQ date has been changed. We will now have it on April 1st,2017.

Swim-sincerely,

 

-Coach Raphael Lima 

White and Blue

michael smiechowski

January was an exciting month for blue and white groups. The holiday season brings a lot of great moments and celebration for many families, it also brings one of the best months of training! The blue and white groups endured some of the toughest training of the season, and responded very well. 

Both groups showcased their efforts at the SOFLO Open Invitational last weekend, they performed and exceeded expectations!
 
In  February, we have two final meets before our championship season gets underway in March. The blue group will be participating in the Mile by Moonlight meet, with many people swimming either the 1650 free or 400 I.M. 
 
In Mid February, Coral Springs is hosting our Spring Invitational. This will be both Blue and White group's final meet before the championship meets start. We look forward to some fast swimming in the spring!

 

See you at the pool!

- Coach Mike

 

Silver

silver

Dear CSSC families,

I hope everyone has had a great start to 2017!

I am so excited to be a part of Coral Springs Swim Club again, but this time around as a coach. After swimming for the team for over 10 years, I am honored to have been given the opportunity to take over Silver group! I’ve had a great welcoming by my swimmers and their families and can’t wait to get to know everyone more.

I am looking forward a new month with Silver group and have many new and exciting things that I cannot wait to introduce to the group. I can’t wait to see the swimmers learn, improve and grow over time.

- Coach Brittany 

Mullins

Coach Jessica Long- Mullins

Hello parents & Swimmers,

We are very pleased to see that most of our swimmers are attending practice everyday! Our numbers are high and this a great thing for all of our swimmers! It is very important that our young swimmers learn to circle swim with more swimmers, and learn to swim without disrupting their own workout....more swimmers around them will only make them stronger swimmers! Keep up the great attendance everyone~in swimming consistency is the key!
 

We have our first home meet since December coming up! Looking forward to seeing ALL of our swimmers participating and having some of their best swims and times! 

Keep in mind we will NOT be holding practices for Mullins groups on Monday February 20th, 2017.  Happy President's Day and enjoy your long weekend!
 
 
Congratulations to our swimmers of the month for February! John Albornoz(Red Group), Meilah Pierce(Green Group), Meaghan Swack(gold group).  You guys have swimming hard, and showing us just how dedicated you are with your swimming! Keep up the great work!
 
- Coach Jessica
- Coach Emma

 

Nutrition

nutrition

TOP TIPS FOR MEAL PLANNING

 

BY CHRIS ROSENBLOOM, PHD, RDN, CSSD

Meal plan illustration. (Large)

Last month I wrote about ketogenic diets for performance and cited the work of Dr. John Hawley showing that high fat, low carbohydrates were not performance enhancing. And, promised to show a general meal plan on how much carbohydrate swimmers should consume on heavy training days. Before we get to that, Dr. Hawley (along with his colleague, Dr. Louise Burke) have published their research and here is the citation, published in the Journal of Physiology

When planning meals for swimmers it is important to consider many factors; to name a few…age (younger swimmers have higher calorie and nutrient needs than older swimmers), training intensity and duration, gender, and food preferences. I mention food preferences because if a swimmer doesn’t like a food he or she just won’t eat it!

Here is a sample meal plan for Ashley, a 16-year old high school student who trains 1 hour in the morning before school and 2 hours after school four days a week. She describes her training as moderately intense. Ashley is 5’6” and weighs 59 kg or 130 pounds. She tries to eat right to support her training but complains of being tired and stale in her training. Let’s take a look at what Ashley is eating and what she could do to improve her nutrition.

First, here is a table on carbohydrate recommendations from the 2016 position paper on nutrition and athletic performance published jointly by the Academy of Nutrition and Dietetics, The American College of Sports Medicine, and the Dietitians of Canada.  

 

Carbohydrate Recommendations

(kg=kilograms; lb=pounds; g=grams; bw=body weight; d=day; h=hour)

Daily Needs

   

Light Activity

Low intensity or skill-based

3-5 g/kg/bw/d or

1.3-2.3 g/lb/bw/d

Moderate

~1 hour/day

5-7 g/kg/bw/d or

2.3-3.2 g/lb/bw/d

High

Endurance (1-3 h/d) moderate to high-intensity

6-10 g/kg/bw/d or

2.7-4.5 g/lb/bw/d

Very High

Extreme (>4-5 h/d) moderate to high-intensity

8-12 g/kg/bw/d or

3.6-5.5 g/lb/bw/d

 

First, a quick assessment: Ashley needs 350-415 grams of carbohydrate on heavy training days.  Her usual intake provides about 285 grams of carbohydrate or about 70% of what she needs. Ashley is on the right track, but needs to add more fuel to each meal and snack. With a few fixes, she can enjoy the foods she likes while boosting nutrition.

 

Ashley’s Usual Food Intake

Nutrition Fix

Benefits

Before Practice

1 cinnamon-brown sugar toaster pastry

Banana

Add 8-ounces of low-fat milk

Substitute 2 slices of whole grain toast and peanut butter for pastry

Increases carbohydrate, protein, calcium, and B-vitamins. Also, increases fluids and dietary fiber.

After Practice

16-ounces sports drink

Sausage, egg & cheese biscuit

If a grab & go meal is her choice, substitute the biscuit for an egg, cheese, and Canadian bacon sandwich on toasted English muffin

Boosts carbohydrate while decreasing fat.

Lunch

Macaroni & cheese

Green beans

Burger, without the bun

Water

Don’t avoid the bun; add lettuce and tomato (if available) and add 8-ounces of low-fat milk

Increases carbohydrate in lunch meal with the burger bun and milk

Before Practice

Bottle of water

Handful of cheese crackers

Keep the water and cheese crackers, but add 6-ounces of yogurt and keep a snack of trail mix pool-side to keep energy up during practice

Yogurt adds some protein, as well as carbohydrate to fuel practice

Dinner

Spaghetti with marinara sauce

2 pieces of garlic bread

Apple juice

Add a large green salad with plenty of veggies; sprinkle Parmesan cheese on pasta; try a protein-enriched whole grain pasta and add turkey meatballs to marinara sauce

Adds carbohydrate and protein for recovery

Before-Bed Snack

Bowl of ice cream

Make a smoothie with vanilla yogurt or ice cream, milk, and frozen berries

A smoothie not only increases carbohydrate, but adds another serving of fruit and more protein to help muscle refuel during sleep

Chris Rosenbloom is a registered dietitian, certified specialist in sports nutrition, and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at This email address is being protected from spambots. You need JavaScript enabled to view it.; follow her on Twitter @chrisrosenbloom.

CSSC Newsletter November 2016

nov16 newsletter

Message From the Board | NationalSenior 1 | Senior 2  | White and Blue | Silver | Mullins | Nutrition

Message from the Board

Dear CSSC Families,

We have some great exciting news for you. We partnered up with Tickets at Work, a company created to help companies reward and retain their employees and members with exclusive discounts and special offers for theme parks, attractions, Broadway shows, special events, hotels, concerts, and movie tickets since 2001. 
 
Please check out the the Welcome flyer and the product offer list flyer. It includes the names of all the resorts, theme parks, attractions, car rental companies, and much more that are part of the Tickets at Work family. All you have to do to enjoy discounted prices is to go to www.ticketsatwork.com, click on "Become a member". Follow the instructions by providing you email and additional information, and use the Coral Springs Swim Club promotional code (SWIM954). You will then be able to enjoy discounted prices. We hope you like what we have done.
 
EARLY USA REGISTRATION DISCOUNT
Early USA Swimming and CSSC Annual Registration for 2017 - A $10 discount will be given to each swimmer registered between now and November 30th($160). The discount only applies to current CSSC members. All swimmers must be registered by December 31, 2017. No exceptions.
 
Our next home meet will be the 2016 Coral Springs Sprint Invitational (SCY) on December 3-4th.
 
Thank you for your continued support,
 
CSSC Board of Directors
 
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National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

In October, our non-high school swimmers didn’t have the opportunity to compete since the Sunrise IMX Invitational was canceled due to the bad weather. Therefore, we were forced to step up in practice, and ended up racing a lot more. We have turned our focus to race strategy, diving, speed and resistance work, and fine tuning the details.
So far, we have had good swims at the District and Regional Championships with our swimmers dropping times or swimming real close to their personal best. Next week, high school swimmers from the classes 3A and 4A will compete at the State Championships in Stuart. On November 11 & 12, it will be the time of the 1A and 2A class swimmers to perform.  At last, to wrap up the season, we head over to Plantation to compete at the 2016 Winter Championships. We will then take a week off from training during the Thanksgiving week to recharge the batteries, and get ready to train again through the rest of the holiday season.
 
It’s been a challenging season with the pool renovations under way, all the missed practices and the high school meets. However, the kids still look good in the water and have been work hard. I am looking forward to watch them race in the upcoming week.

 - Bruno Darzi

 

 

Senior 1

brian arnaud

The end of high school season is finally here! We can finally breathe a sigh of relief. Most of the Senior I swimmers are going to be competing at Regionals with hopes of qualifying for states this next month, and from there we look forward to Winter champs. The work we've put in so far has been tough and the results are starting to come. To the non high school swimmers, its been a difficult process since there hasn't been many opportunities to race but they've been stellar at practice. I look forward to seeing how everyone does at Winter Champs and onward into November.

See you on the pool deck,

-Coach Brian

 

Senior 2

senior2

Dear CSSC Families,

I am very happy to share with all of you that swimmers from Senior 2 have been working very hard and I can already see a big improvement that will result in faster times.

Congratulations to those High School swimmers that have competed and dropped their times, especially to Justin Irwin, Patrick Franzino, Kenan Kocoglu, Grace Nemanic, Julianna Gatlin, Ashley Ruf and Chloe Carignan that have made it all the way to Regionals.

I also would like to recognize Justin Kahn for his amazing performance at the Miami Triathlon Race that took place in Miami two weekends ago. Justin has become faster in the water which helped him take first place on his age group and overall.

Congratulations to all CSSC swimmers for another great month!!!

-Coach Raphael Lima

 

White and Blue

michael smiechowski

In October, Blue and White groups continued their meet schedule at the Mike Horgan Invitational in West Palm Beach. 

There were excellent swims by both the blue and white groups. Some highlights for the white group were Mariana Montes dropping time in the 200 free, 100 fly and several other events inching her way closer to J.O qualifying times. Sam Schoenborn has a great weekend  as well dropping significant time in the 200 free and 100 breast. Rhania Suarez had an excellent weekend coming within .02 seconds from qualifying for her first J.O meet in the 50 fly and 50 free. Roni Lubarsky also swam well competing in her first BB qualifying time meet. 
 
Blue group had several athletes pick up new J.O times and goal times at the meet. Sebastian Savino added 5 more J.O qualifying times for the 10 and under age group class. Alejandro Alvarez picked up a new J.O qualifying time in the 500 free and 50 free. Amber Candido added the 50 free to her long list of events. Payton ward also added the 100 free to her J.O meet as well. 
 
Blue group also had stellar swims from many others. Riley Botting asserted herself in the nations top 10 times list in the 1650 free, 100 breast, 200 breast and 50 breast. Giulianna garcia broke 5 minutes in the 400 I.M for the first time picking up the victory, she also went 1:02 in the 100 fly, putting her close to the club record. Briana Dattile went her first ever AAA time standard in the 50 breast with a 34.03. Brian Gonzalez went his first AA time as a 13-14 year old in the mile. Sara Laplant broke 3 minutes in the 200 breast for the first time. Lydia Lanahan dropped in the 50 free, 200 free, 500 free and 100 back as well as many other time drops. 
 
Everyone at the meet had at least one time drop, which is an encouraging sign going into our championship season in November at Winter Champs or the NPB last chance meet. Should be an exciting November!
 
See you at the pool!

- Coach Mike

 

Silver

bar bogoslavsky

Hope everyone is enjoying the cooler weather! This upcoming month Silver group will be attending the Sunrise Sizzler on Friday November 4th and the Turkey Classic Sunday November 6th! We started a progress journal to help the swimmers set goals for the upcoming season! This journal will help me see how the swimmers are feeling and what they are thinking about during practice. I look forward to seeing some fast swims in our upcoming meets! We have our annual Halloween Party coming up and I think it is a great way for the kids to interact with each other and the rest of the team outside the pool!
 
See you at practice!

-Coach Bar

Mullins

Coach Jessica Long- Mullins

Hello Parents! 

We would like to first congratulate our Swimmers of the Month for October: David Rodriguez, Mark Abbott, and Courtney Hartung! These 3 great kids are full of personality, and hard work! We are so proud of them! Please see their pictures and highlights on our website!
 
***If you have not already done so, please purchase a mesh bag at the aquatic center (if not sure what this is, please ask coach Jessica or Coach Emma).  This makes it so that your child can easily carry all of their equipment with them to the pool side, instead of trying to juggle it.  Plus they will lose or leave fewer item at the pool if everything is in one place! Thanks so much for your cooperation!***

***Just a reminder that we will not be holding practices for any mullins groups on Thursday November 24th...Happy Thanksgiving!**

Our next big Meet for ALL of our swimmers will be on December 3rd-4th, We would love as many of our swimmers to attend this meet as possible.  Please mark your calendars for this meet and look out for more information from Coach Jessica!
 
See you at the pool!
 
- Coach Jessica
- Coach Emma

 

Nutrition

nutrition

BEST IRON-RICH FOODS FOR GROWING SWIMMERS

 

BY JILL CASTLE, MS, RDN

 

Iron Illustration. (Large)

Iron is an important nutrient for all growing children. Young athletes may be at risk for iron deficiency due to an increased need for iron while the swimmer is in a growth phase, and the high iron losses associated with menses in girls.

Additionally, iron intake in pre-teen and teen athletes may contribute to low iron status. A 2016 study by Parnel et al. looked at the dietary recalls of pre-adolescent and teen Canadian athletes (11-18 years) and found iron consumption to be low, with female athletes (14 to 18 years) having the lowest intake at 90% of the RDA.

Of course, a low intake may not translate to low iron stores, but typical eating patterns can shed light on the risk for potential deficiencies. Teen athletes in endurance sports such as swimming are at a higher risk for iron depletion. And, the erratic eating patterns of teens, in general, such as meal skipping, dieting, and other dietary practices, may compromise good nutrition.

Iron-deficiency anemia is the most common type of anemia in growing children. Without enough iron, red blood cells are fewer in number, which impacts the production of hemoglobin. Hemoglobin carries oxygen to every tissue and organ in the body, and without it, athletic performance may suffer, leading to early fatigue, and compromised strength.

Young athletes can turn their attention to top food sources of iron and incorporate them into the daily diet to help prevent an iron deficiency.

Best Iron-Rich Foods

The best iron-rich foods come from animals and plants. Animal products such as red meat, fish and poultry contain a source of heme iron, which is easily absorbed by the body. 

Top Heme Iron Foods: beef liver, chicken liver, clams, mollusks, mussels, oysters, beef chuck, ground beef, sardines canned in oil, dark meat turkey, canned light tuna in water, dark meat chicken, light meat chicken, halibut, haddock, salmon, ham, or veal.

Non-heme iron, which comes from plant foods, is harder for the body to absorb without the help of vitamin C or other animal-based foods. Most of the iron in the swimmer’s diet comes from non-heme iron foods. Some of these foods naturally contain iron, such as beans, lentils and spinach, while others have been enriched with iron during manufacturing, such as cereals, pasta or bread. 

Top Non-Heme Iron Foods:breakfast cereals enriched with iron, cooked beans, tofu, pumpkin seeds, sesame seeds, squash seeds, lima beans, kidney beans, chickpeas (also known as garbanzo beans), split peas, dried apricots, baked potato, broccoli, enriched egg noodles, wheat germ, peanuts, pecans, walnuts, pistachios almonds, cashews, sunflower seeds, raisins, dried prunes, spinach, green pepper, pasta, bread and rice.

Getting the Most from Food

As mentioned, the young swimmer can improve absorption of iron when it comes from non-heme plant sources by eating a source of vitamin C alongside. Good sources of vitamin C include: citrus fruits, orange juice, broccoli, strawberries, guava, red and yellow pepper, grapefruit juice, tomato juice, kiwifruit, lemon, and tomatoes. 

Another way to optimize iron absorption from plant foods is to eat them with meat, fish or poultry. The inclusion of heme iron from animal foods boosts absorption of non-heme iron from plants.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at www.jillcastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids.

 

CSSC Newsletter July 2016

july16 newsletter

Message From the Board | NationalSenior 1 | Senior 2  | White and Blue | Silver | Mullins | Nutrition

 

Message from the Board

CSSC Families, 

We have two special events coming up this summer:

  • The Championship Breakfast for all swimmers will take place on Wednesday, July 13th at 10:30am at the Aquatic Complex . The Mullins groups will swim at the Aquatic Complex that day
  • Our End of the Summer Splash Bash for all swimmers and families will take place on Sunday, August 14th from 2-6pm at the Aquatic Complex. There will be a dunk tank, snow cones, the diving well, water polo, and much more. It will be a potluck, and each family will bring a dish. 
 Our next home meet is Senior Championships on July 22-24th. Volunteer sign up will be posted on the website soon.
 
Thank you for your continued support,

CSSC Board of Directors  

key west meet     key west meet

 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The month of June was exciting and full of great results. We hosted another successful edition of our annual Michael Lohberg Invitational with over 600 swimmers from Florida Gold Coast, Florida Swimming, Connecticut, Peru, Dominican Republic and Jamaica. Despite the summer weather, when afternoon storms happen daily, we were able to complete all the sessions, and had excellent results. It was a great opportunity to see where we are in the season, and to be able to make some adjustments for the upcoming championships. See below the results from the 2016 Michael Lohberg Invitational.

Delaney Biro finished in the top 6 of all of her events. She earned the silver medal in the 50 butterfly, placed 4th in the 100 of the same stroke as well as a 4th place finish in the 100 freestyle. Biro was selected to be a member of the 2016 FGC Southern Age Group Zone team; however, she will be competing in Tupelo, Mississippi at the Senior Southern Zone meet.

Rachel Botting swam 4 new personal best times. She out-touched everyone to snatch the gold in the 200 freestyle after shaving off over 3 seconds from her previous best. Botting earned bronze medals in the 50 and 100 freestyle, and 50 and 100 breaststroke. Rachel was just recently selected to be part of the FGC Age Group Southern Zone team, and will compete in North Carolina at the beginning of August.

Despite recovering from an illness that kept her out of the water for several days, Brooke Cordoba was still able to swim 3 new personal best times and finals in the 50, 100 and 200 breaststroke.

Alex Evdokimov, while preparing for his first US Olympic Trials, swam the 100 butterfly and stayed just shy of his personal best.

Kalvin Hernandez dropped over 5 seconds in the 200 butterfly, and nearly 2 seconds in the 200 freestyle. He also lowered his time in the 50 freestyle.

Anna Kasperski swam 4 personal best times and made finals in the 50 butterfly, placing 8th in her age group. Anna had a strong 200 freestyle, and improved her previous best by over 4 seconds. She also dropped over 1 second in the 100 freestyle.

Connor Marks had an incredible meet. He made finals in 4 different events and swam best times in all of his individual events. Marks dropped over 9 seconds in the 400 freestyle, earned the bronze in the 50 backstroke, placed 4th in the 100 backstroke and 5th in the 200 of the same stroke.

Julie Mason swam 5 new personal best times. She improved her 400 IM time by over 8 seconds, finishing 10th overall. Mason placed 4th in the 200 breaststroke after shaving off over 2 seconds and finished 5th in the 200 IM.

Andres McKeon had great performances in all his freestyle events. He swam under the 58 second mark for the first time ever, and finished 4th. He bettered his 400 freestyle mark by over 5 seconds and placed 5th overall. McKeon won the bronze in the 200 and 1500 freestyle events with 2 new personal best times.

Gianluca Savino had some substantial drops in multiple events. He dropped nearly 2 seconds in the 200 butterfly, improved his 400 freestyle by over 6 seconds, bettered his 400 IM by over 2 seconds and dropped another 3 seconds in the 200IM.

Megan Schimansky had a strong 200 freestyle, where she lowered her personal best by over 4 seconds. She took home the silver medal in the 800 freestyle, 50 and 200 backstroke races.

Sarah Schimansky swam an incredible 800 freestyle race. She shattered her previous mark by over 1 minute to earn the bronze. She took off another 11 seconds in the 400 freestyle, lowered her 200 freestyle mark by over 7 seconds and had a strong swim in the 400 IM, finishing 7th in her age group.

Gregory Trimble bettered his times in 5 different events. He finished 7th in the 200 IM, dropped 4 seconds in his 50 backstroke and improved his 400 freestyle by almost 3 seconds.

Rebecca Wilkerson made finals in the 50 breaststroke, finishing 7th in her age group. She missed her previous best by a little over 1 second.

Henrique Yamamoto swam his last meet as a CSSC swimmer. Henrique is getting ready to head out to college and focus in his life after swimming. He swam 2 personal best times. Yamamoto swam under the 1:03s mark for the first time in the 100 butterfly and bettered his 400 IM mark, finishing 10th in his age group.

2016 US Olympic Trials – Omaha, Nebraska

Alex Evdokimov participated in his very first US Olympic Trials. The event was held in Omaha, Nebraska, and is considered, by many coaches, the fastest swimming event in the world. The CenturyLink Arena was home of over 1800 swimmers from all over the country. The US Olympic committee hosted the event, looking to select the team that will represent the United States at the 2016 Rio Olympic Games. Evdokimov competed in the 100 and 200 breaststroke. Before prelims, in the 100 breaststroke, Evdokimov was ranked 83rd but after lowering his personal best by over 2 seconds, he qualified for semifinals in 10th place. Swimming at night, Alex tied the time from his morning swim and finished 12th overall. In the 200 breaststroke, he was seeded 64th with the time of 2:17.70. Swimming in the preliminaries, in heat 4 out of 10 heats, Alex smashed his previous best by over 3 seconds touching the wall with the time of 2:14.00, qualifying for his second semifinals. At night, Alex went out slightly slower than his morning 100 meter split but had an incredible back half of the race and touched the wall in 4th place, finishing 10th place overall.

It was a successful meet with unexpected and exciting results. We couldn’t be prouder of his performances, and the way the represented the Coral Springs Swim Club. Way to go, Alex!

- Bruno Darzi

 

Senior 1

brian arnaud

This summer is flying by! Championship season is now right around the corner. In the month of June, intervals got quicker and the emphasis on racing became even more apparent. We've also gotten incredibly lucky that the weather hasn't interrupted morning or afternoon practices. Let's hope it continues.


In June, we also swam the Michael Lohberg invitational, and once again every swimmer had stellar races. I'd like to give special recognition to both David Blanco and Sam McCormick for their finals qualifying swims in the 50,100, and 200 fly, and the 50, 100 breast respectively. 
All we have is one final push and our first full season together is over, let's keep it up!!
See you on the pool deck!

-Coach Brian

 

Senior 2

Coach Dave Cowmeadow - Senior 2a

The Coral Springs Senior 2 swim club had a great "training-month" of June. It is really nice to see some new faces joining us for summer training, and also to see some familiar old faces return to the team. The summer morning practices are a great way to start your day and your metabolism! I'm really excited for our upcoming championship meets in the month of July. A friendly reminder that those meets include; the Area 2 championships in Sunrise Florida July 8th-10th, the Junior Olympics in Stuart, Florida July 15 through the 17th, and finally ending the long course season with the Senior Championships July 22 through the 24th in Coral Springs, Florida. All detailed meet information has been emailed out, please read the meet information carefully and if you have any questions do not hesitate to contact me. The key for getting your body ready for these competitions is to make sure that you're at practice every single day. You need to get your butt to the pool, train hard, eat well, and get a good nights sleep. Let's continue our great training and remain focused so we can have some quality swims and lots of time drops in July. Those of you traveling on summer vacation have safe travels and a great time!

-Coach Dave
-Coach Bar

White and Blue

michael smiechowski

Blue and White group had a great month of June leading up to the championship meets in July. 

The Blue and White group were able to showcase their improvements at the annual Michael Lohberg Invite. The Michael Lohberg meet is a very fast meet with top national competitors from all over the world. Giulianna Garcia took gold in the 50 and 200 fly while getting her first ever AAAA time in the 200. 

Congrats to all the Blue/White athletes that scored top 8 in at least 1 event: Riley Botting, Riley McCormick, Ryan Brander, Wilson Ward, Sebastian Savino, Brianna Dattile, Brian Gonzalez, Giulianna Garcia, Faith Fowler, and Emily Robertson.

Also congrats to William Olson on getting his first 11-12 J.O cuts at the Lohberg Invite.

Also in June, several of the blue group athletes swam distance freestyle events at the FLA invite. Congrats to the blue groupers that completed these events:

1500 free 

Brian Gonzalez (AAA time)

Riley Botting (AAA time)

Riley McCormick (AA time)

Lydia Lanahan (A time)

Jason Bonasera (BB time 13-14)

800 free

Faith Fowler (AA time)

Olivia Mason (BB time 13-14)

Brianna Dattile (BB time)

 We look forward to a great July with J.O's and Area 2 champs!

See you at the pool!

- Coach Mike

 

Silver

bar bogoslavsky

In the month of July, Silver group will be attending Area 2's in Sunrise July 9th and 10th. With our summer schedule in full swing we have a larger group of kids. During the long course season we will be working on our endurance during practice so we have energy left for the second half of the race. I look forward to seeing how Silver group performs at the meet.

See you at the pool!

- Coach Bar

Mullins

Coach Jessica Long- Mullins

Happy summer! School's out and we are training hard in the mornings at practice! It is very hot at Mullins pool so please don't forget to send your child with their water or sports drink for practice! They really need it especially over the summer. 

Congratulations to our June swimmers of the month! Katelyn Lay, Luciano Alzate, and Melanie Suglio!!! All 3 of you work so hard in practice trying to get better at your swimming and please keep up the good work!
 
We had a great Key West swim meet on June 19th- a lot of fun and a lot of great swims from all of our swimmers!

We have our Area Champs meet coming up very soon! This will be our last long course meet of the season and we are looking forward to some great swims after building our endurance this season! Our swimmers have really improved their ability to swim their long- course races and we look forward to quite a few best times!
 
See you at the pool!
 
- Coach Jessica
- Coach Emma

 

Nutrition

nutrition

10 PROTEIN-BASED BREAKFASTS YOUR SWIMMER WILL LOVE

BY JILL CASTLE, MS, RDN

Egg sandwich. (Medium)

It can be challenging to get swimmers to eat breakfast, especially as they get older and busier. They say no. They run out the door. They have no time for a meal. They aren’t hungry. The excuses go on and on.

However, all swimmers may benefit from a routine that includes eating a healthy breakfast.

The positive impact on growing children and teens have been touted for years and include: improved attention and focus in school, better academic scores, an ability to regulate eating, blood sugar control throughout the day, a healthy body weight, and for the athlete, the availability of energy and nutrients for exercise.

Researchers highlight protein as a powerful influence on blood sugar and weight control, particularly when it shows up in the earlier part of the day. 

In fact, University of Missouri researchers suggest teens eat a high protein breakfast (containing around 30 grams of protein) to improve blood sugar control after eating, temper fat gain, and encourage a healthy body weight. 

In young athletes, research further emphasizes the importance of evenly distributing protein throughout the day as a key to building, repairing, and maintaining muscle.

Making sure the swimmer gets a protein-based breakfast clearly helps in many areas.

Swimmers can get a variety of quality protein at breakfast by using foods such as milk, soymilk, Greek yogurt, regular yogurt, eggs, cheese, cottage cheese, tofu, beef, poultry, fish, beans, lentils, soybeans, nuts and nut butters.

Try these 10 protein-based breakfast ideas. (They are simple and easy for the swimmer to make independently!):

Easy Egg Sandwich
Almost like a fast food option, this egg sandwich is ready in no time. Scramble the egg with a bit of water, place in a microwave-safe bowl and cook for one minute. Place the disc-shaped egg on an English muffin and add ham or Canadian bacon, and a slice of cheese. If you want to bump up the protein even more, double the egg, cheese or ham. 

Breakfast Bento Box
Pack one or two large hard-boiled eggs, 1/4 cup almonds, 1/2 cup low-fat cottage cheese topped with 1/2 cup berries, and 4 to 6 whole-grain crackers in a bento box or other re-sealable container.
Apple Walnut Oatmeal 

Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Top with 1/4 cup of chopped walnuts and 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. 

Nut & Berry Parfait
Layer 1 cup of vanilla or plain Greek yogurt, ½ cup raspberries and blueberries, and ¼ cup chopped pecans in a tall glass or Mason jar.

Peanut Butter Toast 
Swipe two hearty, whole grain slices of toast with 1 tablespoon of peanut butter each. Serve with a 12-ounce glass of milk or non-dairy milk substitute. 

Overnight Oatmeal (made with milk)
Mix ½ cup of oats with 1 cup of low fat milk or soymilk. Stir in 1 tablespoon of peanut butter, and top with 2 tablespoons of chopped peanuts and 1 small banana. Refrigerate overnight. 

Cottage Cheese and Blueberry Bowl
In a bowl, place a cup of low-fat cottage cheese next to ½ cup of blueberries and ½ cup high-protein granola. Sprinkle with chia seeds or flax meal.

Egg, Ham & Cheese Bagel
Akin to the local bagel shop fare, toast a bagel and top it with an egg or two (scrambled or fried) and top with a slice of cheese. On-the-go tip: Wrap the bagel sandwich in tin foil immediately after assembly. The sandwich stays warm and the cheese melts nicely.

Breakfast Egg Wrap 
In a flour or whole grain tortilla, layer scrambled eggs, cheese, and fresh spinach. Wrap in tin foil. Or, sauté onions, mushrooms and chopped green peppers or any other veggies on hand and add to the eggs; top with cheese and wrap. 

Avocado Toast with an Egg
Toast a piece of crusty, whole grain bread. Smash ½ of an avocado on top of the toast. Fry an egg and lay it on top. Sprinkle with salt and pepper, or a mix of spices such as cumin, paprika and chili.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids.

 

CSSC Newsletter June 2016

june 16 newsletter

Message From the Board | NationalSenior 1 | Senior 2  | White and Blue | Silver | Mullins | Nutrition

 

Message from the Board

CSSC Families, 

We would like to thank everyone who attended our 2016 CSSC Annual Banquet. We grow every year, and this year we had our biggest turnout ever- over 300 attendees. Thank you!
 
One of the biggest home meets of the year, the Michael Lohberg Invitational, is taking place this upcoming weekend, June 17-19th. We still need volunteers! Please click here for our volunteer signup. 
We will have new CSSC apparel for sale too.
 
Thank you for your continued support,

CSSC Board of Directors  

 

2016 Banquet     1

 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The National Team swimmers have been training very hard to get ready for all the Championship meets in June, July and August. The kids are excited as end of the school year approaches. On June 13th, we started our regular morning practices, and will do at least three afternoon workouts every week. Practices will be from 7:45-11:30am in the mornings every day, and 4:00-6:00pm in the afternoons on Mondays, Tuesdays and Thursdays.

On June 11th, we had a FREE stroke clinic for all CSSC swimmers. Members of the coaching staff worked with the kids, helping them improve their strokes and turns. Swimmers from the National Team and Senior 1 groups assisted them with the task, and free breakfast was provided by the CSSC Booster Club.

We are looking forward to host another edition of the Michael Lohberg Invitational. Our annual 3-day prelims and finals meet starts on Friday, June 17. We will host swimmers from several different countries and hundreds of swimmers from our own LSC. Over 600 swimmers will compete looking to finish in the top 8, and come back for finals.

Last month, we had our Annual Banquet. It was great to see the kids all dressed up, having a good time dancing and enjoying the evening with their friends. Congratulations to Delaney Biro and Henrique Yamamoto for receiving the “Coaches’ awards” for National Team. Megan Schimansky won the “Female Swimmer of the Year” award, while Jose Pascual earned the honors of “Male Swimmer of the Year”. We are proud of their accomplishments as student athletes, and are excited about their promising future.

Giancarlo Payamps and Henrique Yamamoto are getting ready to head out to college. Giancarlo Payamps will attend the American University, while Henrique Yamamoto will go to University of California Riverside. We wish them good luck as they start a new chapter of their lives.

On June 24th, Alex Evdokimov will be heading out to Omaha, Nebraska to compete at the 2016 U.S. Olympic Trials. Alex will join nearly 1800 athletes hoping to qualify to the 2016 Olympic Games in Rio de Janeiro, Brazil. Evdokimov will try to keep up his good momentum after coming off another successful year in college. As a sophomore, representing Cornell University, Alex earned consecutive titles in the 100 and 200-meter breaststroke at the Ivy League Championships. We will him best of luck at trials.

We hope you enjoy the summer in sunny South Florida. See you at the pool. 

- Bruno Darzi

 

Senior 1

brian arnaud

And so, summer begins. May has been one riddled with improvements both in practice and at the meets. I would like to send an extra compliment to Sam McCormick, Camila Parsons, and Fabricio Paraga. You guys have done an excellent job showing either strength through adversity or the willingness to improve.

On the weekend of the 14th, we swam our Invitational meet at home, and we had some outstanding swims specifically from; David Garbutt in the 100 free and Shelsie Olivo in the 100 breast. I’m very happy with how this meet went with my entire group and I hope we can carry this momentum into our upcoming championship season.

We also had the CSSC Banquet where I awarded the Senior I Coach’s Award to Brook Cordoba and Gregory Trimble. Congratulations to the both of you.

With summer coming up remember to bring plenty of water, and sun screen. I can’t wait to see what is to come during the summer. See you on the pool deck.

-Coach Brian

 

Senior 2

Coach Dave Cowmeadow - Senior 2a

The Coral Springs Senior 2 team had a remarkable month of May. We were fortunate to complete many of our training sessions despite the weather.  We ended up dodging many afternoon rain showers.  The training sessions that we did have were excellent, and the few dryland sessions that were performed during those rainy days were very beneficial. I believe many of our swimmers had trouble walking through the halls of their schools the next day.  The highlight of the month was of course the CSSC Annual Banquet, in which we honored both the team and it's top athletes from the previous season. Special recognition to David Garbutt, David Blanco and Camilla Parsons for receiving the Coaches Awards.  Possibly the most unique award of the night went to Ashley Ruf who walked away from the banquet with the first annual unicorn award for being great at everything! I want all of the Senior 2 swimmers to know that if I could give you all an award I would.  I am proud of each and everyone of you.  Let's keep up the good work and get ready for those tough morning sessions.  Summer practices begin on June 13 from 8 AM to 10 AM.  See you on the deck!!

-Coach Dave
-Coach Bar

 

 

White and Blue

michael smiechowski

May was an important month for the Blue group, as it was the first opportunity to have a full weekend of racing at the Coral Springs Inviational! Many athletes picked up their first J.O times and swam events that they have never swam before. The development of the group has been tremendous and we look to go into the month of June with the same enthusiasm as we did in May!
 
May was highlighted by the end of the year banquet, highlighting the achievements of all of the athletes in both groups. Emily Robertson and Riley McCormick took home the coaches award for the White group while Riley Botting Brian Gonzalez and Giulianna Garcia!
 
June will feature the Michael Lohberg Invitational which will be one of the final tune up meets before FGC Junior olympics and Area 2's. Should be a great month!"
 
Thanks

Coach Mike

 

Silver

bar bogoslavsky

In June, the Silver group attended the NPB meet.  Silver group has been practicing really hard in the water to improve their times! We had our Annual Swim Banquet on May 21st, and Viviana and Lucas received the Swimmer of the Year award! These two swimmers push themselves and always listen to corrections! I am very proud to be coaching these kids!
 
See you at the pool!

Coach Bar

Mullins

Coach Jessica Long- Mullins

Summer is here! Please don't forget that on June 13th we began our morning practices for the summer! 8-9am Red group, 9-10:15am Green group, and 10:15-11:30 am for Gold group. Please let Coach Jessica or Coach Emma know if you are going to have trouble with this schedule. 

June 9th was our "school's out" party at Mullins pool!
 
Our annual Key West meet is fast approaching! June17th-19th we will be down in Key West for our travel meet! Deadline to register for this meet was Thursday June 9th, and if you need the travel information, again please see coach Jessica or coach Emma! Be sure to book your accommodations now!
 
Congratulations to our Coaches Awards recipients: Molly Chaison, Jose Aguila, Mila Bond, Sebastian Sterling, Melanie Suglio, and Anthony Vargas! 
 
Our swimmers of the month for May deserve a huge congratulations as well! Jorge Aguila, Martin Viola, and Abby Frank!

 

Nutrition

nutrition

 

 

5 STRATEGIES TO HELP PICKY SWIMMERS EAT BETTER

 

BY JILL CASTLE, MS, RDN

Samantha had a disdain for many protein foods, and it was becoming aproblem. She had to take “her food” to travel meets, had a short list of restaurants where she could eat, and sometimes skipped lunch at school because she “didn’t like it.” She also didn’t care for most fruits and vegetables, and somehow got everyone around her to meet her picky eating requirements. 

Let’s face it, picky swimmers are a challenge to feed and fuel. 

While picky eating has been traditionally associated with toddlers, more recently, a growing number of older kids are demonstrating picky eating that may hamper their health. 

For the swimmer, picky eating can interfere with getting enough calories, protein and key vitamins and minerals in the diet, which may hinder their athletic performance and slow their growth and development. 

So what can be done? Of course, the goal is to help the picky swimmer branch out with a variety of food and ensure his nutrient needs are met, no matter how picky he or she is. 

Picky Eater Illustration. (Large)

Here are 5 strategies that may help: 

1. Provide balanced meals and snacks, including as many food groups as possible. Food groups ensure important nutrients, such as iron, vitamin D, and B vitamins are in sufficient supply from the diet. If the swimmer is eliminating a food group, such as vegetables or dairy, consider a multivitamin supplement providing 100% of the RDA to bridge the nutrient gaps.

Did you know? While macronutrients (i.e., carbs, protein) fuel performance, micronutrients (vitamins and minerals) are key factors in normal metabolism, immunity, growth, and more. All nutrients are essential to the success of a swimmer. 

2. Keep offering a variety of foods, even though the swimmer may not eat everything. Picky swimmers don’t learn to become “un-picky” unless they are provided with opportunities to experience and explore a variety of foods. Offer a blend of familiar and novel foods at mealtime to help encourage the swimmer to try new options. 

Did you know? Research tells us that it may take up to 15 or more exposures – seeing, smelling, tasting, and eating new food – before kids develop a liking or preference for it. Unfortunately, parents typically give up offering new food after four rejections. 

3. Drop the pressure to eat. Nagging or reminding the swimmer to eat, whether it’s to eat more food or healthier foods, may be interpreted as undue pressure, especially if the swimmer is a picky eater.  Picky eaters do best with low pressure when it comes to food; high pressure (nagging, bribing, constant reminding, etc.) can be a turn-off and curtail progress.

Did you know? While reminding and encouraging your swimmer to eat better may seem effective, research tells us that when it comes to picky eaters, it may backfire, causing less interest in food, reduced appetite, and more pickiness.

4. Don’t cater to food preferences. It’s common to want to provide the picky swimmer with the foods he will eat. After all, training is grueling and swimmers need to eat. Negotiating the menu in the older child is necessary to define acceptable, balanced meals that not only nourish and satisfy the swimmer, but also expand his food repertoire. 

Did you know? Narrowing the menu to what the swimmer will eat shortchanges nutrition and doesn’t help the swimmer grow out of picky eating. Plus, short-order cooking is a lot of work for parents.

5. Consider outside help. Swimmers who want to do their best should eat a variety of food and strive to meet their nutritional needs. All swimmers can benefit from an understanding of food, nutrition and sport, which may motivate them to work harder on eating a nutritious diet, while other swimmers may need more support. If a swimmer is clearly missing nutrients in his diet, is underweight, or demonstrates sensitivity to certain aspects of food (texture, flavor, smell), meeting with a nutrition professional can be helpful. 

Did you know? Picky eating which impairs overall health and growth does not typically resolve on its own. 

Swimmers like Samantha can overcome picky eating. It takes nutrition education and a strategic plan for progressively introducing new foods without compromising the training diet. Include some positive reinforcement and the picky swimmer may be molded into an adventurous eater.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids here.

 

 

CSSC Newsletter May 2016

newsletter may 2016

Message From the Board | NationalSenior 1 | Senior 2  | White and Blue | Silver | Mullins | Nutrition

 

Message from the Board

CSSC Families, 

Our next home is the Coral Springs Open Invitational (LCM) taking place this weekend, May 14-15th. Please click here for the volunteer sign-up
 
The Coral Springs Swim Club 2016 Annual Banquet will take place on Saturday, May 21st, from 6:00pm-10:00pm at the Congregation Kol Tikvah, 6750 N. University Dr, Parkland.  Please join us and celebrate a fabulous swim season, complete with dinner, DJ and awards! Please RSVP by May 12th, 2016. There will be no tickets sold on the night of the banquet.
 
2016 Banquet    2016 Banquet    2016 Banquet
 
Our annual CSSC Summer Swim Camp is taking place in June and July. The swim camp is a fun and unique way for swimmers to develop proper stroke technique as well as mental preparation and race strategies. For more details, information and dates,  please click here
 
Finally, this July, CSSC swimmer Diego Sanguinetti will be heading to the first Trisome World Games in Florence, Italy, as part of Team USA. He is one of only 4 swimmers representing the US! Click here to read more about his journey and how you can help Diego attend the first Trisome Games.
 
Thank you for your continued support,

CSSC Board of Directors  

 

Sunrise Firecracker     sunrise imr slidejpg

 

 

National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

In April, the National team swimmers focused mainly in getting in shape, and training hard to get ready for the summer. We started swimming morning (5:45am) workouts, which we have not done in over a decade, with the purpose of getting the kids accustomed to swimming fast in the morning, since that’s when most of them race during swim meets. We have had a good attendance so far.

We also turned up the intensity in the weight room with a new dryland plan. The plyometrics routine is always a challenge on Mondays and Thursdays, while the weight room routine keeps on evolving and getting more difficult. We had to work out outside for a couple of days last week because the Royal Caribbean dancers have been using the wood room. Gladly, the weather has been nice with a mild breeze, and we were able to use the new turf, just recently installed, right behind the bleachers.

As we get ready for the Sunrise meet, we have a goal as a group. We want to complete the IMX/IMR ready programs this season. It will be interesting to watch our swimmers compete in events that some of them have never swum before.  For the IMR program, 13 and over swimmers must swim the following events: 200 Free, 100 Back, 100 Breast, 100 Fly and 200 IM. For the IMX program, they must swim the following events: 400 Free (LC), 200 Back, 200 Breast, 200 Fly, 200 IM and 400 IM. We are hoping to swim all those events by our next swim meet in May.

Our annual banquet is right around the corner, and we can’t wait to see all of you there. The kids will have the opportunity to dress to impress and enjoy a good evening of fun and music with their teammates.

Later this year, we will be heading to Tupelo, Mississippi to compete at the 2016 long course Southern Senior Zone Championships. It will be a great opportunity for our swimmers to race kids from other LSC’s. They offer A, B, C & D finals, which give our kids a great chance of having another swim at night.

We are looking forward to the end of school year so we can focus on training and swimming fast. This summer is going to be a blast. I will see you at the pool.

- Bruno Darzi

 

Senior 1

senior1

The month of April has been incredibly challenging, yet rewarding time. The swimmers and I have learned a lot about each other. We began this month looking toward the Sunrise IMR meet, where everyone swam events they aren't normally accustomed to, and we had excellent results. I'm very happy with the growth and improvements I've seen this season so far and I'm very excited about going into summer. In May, we begin swimming doubles in the morning, and we also started a new series of dry land workouts.

See you guys on the pool deck!

-Coach Brian

 

Senior 2

Coach Dave Cowmeadow - Senior 2a

The month of April has been flying by, and excellent progress is being made with our Senior 2 swimmers.  The aerobic base training has been a point of emphasis for our training regimen.  This painstaking endurance can only be gained from sets with medium intensity that last 30-40 minutes.  I would encourage you to try to swim with medium intensity for 30-40 minutes to see what it feels like.  Coach Bar and I love these sets because when they are over, the swimmers are too tired to talk, and the ones that are talking did not "do there job".

On that note, it is my pleasure to welcome coach Bar to the Senior 2 coaching staff, she brings with her the experience of being a former CSSC swimmer and an impressive ASCA level V education.  There are only 5 ASCA levels of education, so she is at the top!  We are very happy with the training and effort our swimmers are putting in, but are ready to see better attendance from our group so we can really progress to drop those times.  The only way to accomplish that is to get in the water.  The swim meets coming up are the IMR meet in Sunrise, and our very own meet in Coral Springs in mid May.  This will be the first taste of long-course season and swimming 50 meters vs. 50 yards.  We can't wait to see how much our swimmers have improved!

-Coach Dave

 

 

White and Blue

whiteandblue

April was an exciting month of training and getting back into the swing of things in preparation for Long Course season. It isn’t long before we start our first Long Course meet of the season in Sunrise at the IMR pentathlon from April 29th to May 1st. From there we host our first home meet of the season at the Coral Springs Invite (May 14-16).

Both the White and Blue groups have done a tremendous job of working hard and HAVING FUN! What has been most impressive is everyone’s enthusiasm to take on new challenges and to try to accomplish things that they haven’t done before. Little milestones in training can lead to big things in the future. Examples of this were Nicole Palacios and Elisabeth Olson doing their first ever 25 under water no breath this month or the entire white group doing 4-5 kicks off of EVERY wall in practice!

It has been a very smooth transition for my first month as the White/Blue group coach thanks to the excellent support and help from the other coaching staff. I look forward to working with this group as we work on reaching milestones every day together.

If we haven’t had the chance to meet, just stop by and say hello. I will be on deck!

Coach Mike

 

Silver

bar bogoslavsky

Over the past few weeks we have been working on our stroke technique and building endurance! We will be swimming in the meet the weekend of April 30- May 1 at Sunrise. I look forward to seeing some fast swims from the young group. We are training hard and gettinf ready for long course season!

See you at the pool

-Coach Bar

 

Mullins

Coach Jessica Long- Mullins

Hello parents and swimmers!

Happy spring to everyone! It is getting hotter every day so please make sure you are giving your children water or Gatorade to bring with them to practice! It is so important for them to stay hydrated during their workout.

A special Congratulations to our April swimmers of the month, Mikhel Martin (red group), Ege Lale (green group), and Fernanda Andino (gold group). All three of you have been working very hard and your efforts have not gone unnoticed! Coach Jessica & Coach Emma Are  so proud of you!

Just a few important reminders to mark your calendars for upcoming events:
***Our annual swim banquet is for ALL of our CSSC swimmers and is coming up soon! (Saturday, May 21st) Please be sure to rsvp when you receive your invitation in the mail! If you have not received your invitation in the mail please let coach Jessica know asap!
***We also have our annual Key West meet coming up in June 17th-19th. Please see the travel information sheet in your email and let me know if you have any questions. Please be sure to book your accommodations/ conch train tickets now as these things book up fast! I will send you the actual meet registration information as it gets closer to the date of the meet, so watch for it in your email.
***Summer morning practice sessions will start on Monday June 13th, 2016. Red group is 8-9am, green is 9-10:15am and gold is 10:15-11:30 am. Please let coach Jessica know if you will have any trouble making these practice times. Thank you.

 

Nutrition

nutrition

 

BUILD BETTER BONES IN THE SWIMMER

 

Calcium sources.BY JILL CASTLE, MS, RDN

As the mom of a swimmer and a childhood nutritionist with a special focus on young athletes, I’ve often wondered about the bone health of young athletes. Certainly, a healthy diet and exercise contributes to healthy bones… but is it enough?

Childhood and adolescence are when bones are built. If bone health is not established during this time, the risk of future osteoporosis (weak, brittle bones) is real. In fact, it is estimated that by 2020, 50% of Americans will be at risk for bone fractures related to osteoporosis, according to the National Osteoporosis Foundation.

What Swimmers Eat

Diet is one area that impacts bone health, especially the nutrients, calcium and vitamin D. Unfortunately, consumption rates of these nutrients among children and teens fall short of requirements, according to the 2015 Dietary Guidelines for Americans.

The average calcium intake by teen girls is 876 mg per day (67% of the Recommended Dietary Allowance (RDA)), and less than 15% of teen girls actually meet the RDA. Boys have slightly better intake levels, but remain less than desirable.

As a refresher, children aged 9-18 years need 1300 mg calcium every day (and 600 IU of vitamin D daily).

Complicating the matter, milk consumption in teens has decreased over the years in favor of soda consumption and other beverages. Although milk substitutes such as almond milk or rice milk are fortified, bioavailable calcium (calcium that is active and available for the body to use) may be reduced in these products. Plant-based calcium foods are an option, but quantities may be too much for some young athletes to consume and others may be uninterested in these food options.

Also important to bone health is vitamin D, which is required for the absorption of calcium. Without it, only 10-15% of calcium from food is absorbed.

Swimmers can get vitamin D from animal-based food (fish), plant-based food (mushrooms), fortified food (milk, orange juice, eggs and cereal) and from activated vitamin D in the skin through sun exposure.

Sun exposure is a primary source of vitamin D, but this depends on skin color (darker skin colors absorb less vitamin D), time of day, latitude and use of sunscreen. Sunscreen with an SPF of 8 or greater will effectively block the synthesis of vitamin D in the skin. On the other hand, according to a 2014 report from the American Academy of Pediatrics, exposure of arms and legs to the sun without sunscreen for 5 to 15 minutes, 2 to 3 times per week can generate up to 3000 IU of vitamin D.

Meeting calcium requirements from food requires thought and planning. Here’s an example of what it looks like for a 9 to 18 year old to meet daily requirements:

  • Two 8 ounce glasses of milk, 1 cup of yogurt and 1 cup of calcium-fortified orange juice; or 1 cup yogurt, ½ cup calcium-fortified orange juice, 1 cup calcium-fortified cereal, 1 slice of American cheese, ½ cup of cottage cheese, and an ounce of chia seeds.

For the dairy-free athlete: 

  • One cup of almond milk and ½ cup of tofu (prepared with calcium sulfate); or 1 cup chocolate soymilk, 1 cup of spinach, two slices of calcium-fortified white wheat bread, ¼ cup almonds, 1 cup Bok Choy, and ½ cup V-8 juice.

How Swimmers Exercise
Other aspects encourage the healthy foundation and creation of strong bones in young athletes. Exercise is one of them.

Weight-bearing exercise seems to have the most impact on the development of bone structure, density and strength.

So what does that mean for a swimmer? Especially when the primary exercise in which he participates is non-weight-bearing?

I looked to a 2016 meta-analysis for insight. In this analysis, the effect of swimming on bone mineral density (BMD) was evaluated. Child and teen swimmers were compared to non-athletic sedentary peers, and were also compared to young athletes competing in high bone-building sports such as gymnastics. 

Researchers found that swimmers had similar bone mineral density as the non-athlete sedentary group, and lower bone mineral density than the athlete peers participating in high bone-building sports. Furthermore, as the swimmers aged, the difference in bone mineral density grew with significantly lowered BMD over time compared to their athlete peers playing bone-building sports. 

The authors concluded that swimming had a neutral effect on bone mineral density. In other words, it was not an effective sport for improving bone mineral density. 

They suggested young swimmers add other bone-building exercises to their workout routine, such as running, jumping, brisk stair climbing and speed walking. This appears to be particularly important for the younger swimmer who may not be cross-training outside of the pool. Weight training also appears to help, and for younger swimmers, using one’s own body weight is effective and considered safe.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids here.

 

 

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