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National Team

The month of December was an exciting one. Several swimmers from the National team won their individual races at the 2013 Winter Championships. Here are our Winter Champs winners: Catharine Cooper (50 Free/ 100 Free), Allison Kopas (200 IM/ 200 Fly), Emily Kopas (100 Breast/ 50 Breast), Isabella Pittinger (50 Fly) and Megan Schimansky (200 Backstroke). Combined, National Team swimmers swam a total of 40 personal best times.

We had 2 new FHSAA State Champions. Alex Evdokimov and Emily Kopas won the 100 Breaststroke narrowly missing the FHSAA State Records.

CSSC had 3 swimmers participating at the 2013 AT&T Winter Nationals in Knoxville, Tennessee. Veteran's Arlene Semeco and Emily Kopas, were joined by first-timer Alex Evdokimov.

All 3 swimmers qualified for finals in their individual events. Alex Evdokimov, won his first-ever 18-and-under national age group title in the 200 Breaststroke. Alex swam lifetime bests in the 100 Breaststroke 200 Breaststroke, and broke 2 FGC 17-18 year-old records. The 100-yard Breaststroke record used to belong to three-time Olympic swimmer Bradley Ally. The 200-yard Breaststroke record used to belong to our very own three-time Olympian Vlad Polyakov. Michigan bound Emily Kopas finish 20th overall in the 100 Breaststroke. Three-time Olympic swimmer, Arlene Semeco, finished 14th in the 50 Freestyle, after swimming a life-time best in the preliminaries.
Alex Evdokimov's times are ranked among the top 100 times in US history. Alex currently ranks 30thin the 100-yard Breaststroke and 63rd in the 200-yard Breaststroke.

To wrap up the year, some swimmers competed at the 2013 Sprint Invitational in Coral Springs, while some swimmers decided to time and work as volunteers.

We are slowly getting back in shape, preparing for all the upcoming meets. Our first competition will be in Saint Andrews at the end of January, followed by our 1st home meet of 2014 in February.

Senior 2A

dave-cowmeadowThe month of December for the Senior2A program has been an excellent one. The training has been excellent, and the practices have looked crisp! Swimmers competing this month in the Coral Springs sprint meet had excellent swims. Highlighted by best times swum by; Diego Sanguinetti, Dominique Fajardo, Charles Schwab, and Aaron Deiner. Mr. Deiner had the most impressive swim in my opinion crushing his old 100 freestyle time.

More importantly than the swimming, the holidays remind us that family is our top priority. I am proud to be a member of the Coral Springs Swim Club FAMILY. Like any large family there are ups and downs, but through everything we will always have each other. I hope the new year brings tons of smiles, laughter, and FAST SWIMS!

-Coach Dave


Hello Mullins Parents & Swimmers!

jessica-longHappy New Year! We are so excited to start of a fresh new year with all of you swimmers and parents! We look forward to another year of best times, and great performances and progress from all of our Mullins Park swimmers!

Please keep in mind that we have a meet coming up on January 25th & 26th, the meet information has already been sent out to you via email, and please be sure to register online for this meet using active.com. The deadline to register is Wednesday, January 15th!

We will be sending out the 2014 meet schedule very soon, so that you will be able to mark the dates on your calendars. Please look out for more information in your email!

Best of Luck to Everyone in the New Year!

Nutrition Corner

The Importance of Time

arlene-nutrition-cornerMany of us do not plan eating as part of the most important times of the day. We take it for granted: we just eat when we are hungry. One of the most important topics taught in sports nutrition is “Nutrient Timing”. It is not only important to know what we eat but also when we eat. Nutrient timing helps in achieving our goals by supporting tissue repair, replenish glycogen stores and promote muscle growth. All of which we know are important factors in order to achieve our goals.

It is important to have regular meals and snacks throughout the day. However, for exercise there are 3 main phases that we need to pay special attention:



  • “Energy Phase”: just before and during workout
  • “Anabolic Phase”: post 45 min of workout
  • “Growth Phase”: rest of the day

The Energy Phase: Since glycogen is the main fuel for the muscles during exercise, low stores of glycogen results in muscle fatigue and inhibit the body to sustain high intensity exercises. It is important to have plenty of replenish to support the muscles during workouts, spare glycogen loss and minimize muscle damage. To accomplish this a high-glycemic carbohydrate and protein should be consumed prior to exercise such a 4:1 ratio of carbohydrate to protein. Example: whole-wheat toast with a 1 tablespoon of peanut butter and 1 banana or 1 cup of Greek yogurt and fruits.

The Anabolic Phase: This phase represents the first 45 min post exercise. Here, the cells are especially sensitive to nutrient absorption and therefore consuming nutrients after this phase will just not have the same effect to promote muscle gain and repair. In this phase, your drink should provide protein and carbohydrate. For this a good protein bar, or protein shake that provides protein and carbohydrates are best.

The Growth Phase: Is the phase 18-20 hours post-exercise where all the muscle repair and growth occur. This phase should be promoted with a meal within 1-3 hours after exercise composed of good quality and complete protein, carbohydrates and vegetables. To take advantage of this phase to the fullest, it is important to consume a balanced diet including regular servings of fruits and vegetables to supplement your intake of vitamins and minerals.

In general, even though it is important to give a 100% in practice, it is also important to take care of the little details such as diet and rest. Listen to your body and give it your best. Remember, we only have one body, take care of it!




Coral Springs, FL


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