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april15 newsletter

Message From the Board | National | Senior 1 | Senior 2A | Senior 2B | White and Blue | Mullins | Nutrition


Message from the Board

Dear CSSC families,

We are days away from our exciting club event where everyone is invited to “Train Like a SEAL!” on April 11, 2015. 

This fundraiser supports:

  • Lohberg Scholarship Fund - for our graduating seniors who excel in academics, sportsmanship and service
  • Learn to Swim Scholarship Fund - for underprivileged families to assist with learn-to-swim lessons.

CSSC holds a Lohberg scholarship fundraiser every two years.  Our last fundraiser was a Swim-a-thon in 2013 where we raised $20,000.  

If you and your children have not registered for this event, please download and turn in the attached registration form to the Aquatics office.  Also, you can pay online at www.swimcssc.com or turn in your donations on the day of the event.  We are asking everyone to raise at least $50 per family. If each swimmer raises $125 and/or each group surpasses $3,000 we will meet and exceed our goal! The team with the most donations will win a party and the coach will win a free night at the Marriott and a certificate at a local restaurant.  

Other prizes for top donations include:  Arena racing suit, one hour lesson with Coach Bruno - with underwater video, arena backpacks, gift certificates to the Aquatic Shop, CSSC gear and much, much more!  *Special thanks to Blue group swimmer Sarah Schimansky for her help in securing these prizes!

Finally, those swimmers in need of service hours will receive credit for time spent soliciting donations so keep track of your hours!  Also, anyone on the high school teams wanting to volunteer the day of the event for Pool Safety Day immediately following the SEAL Challenge should contact This email address is being protected from spambots. You need JavaScript enabled to view it.  You will help the City provide demonstrations, teach kids to float, and more.  It’s a great service to your community!

Thank you for your support.  It’s through team work and the efforts of our fabulous families that make CSSC a great club!


CSSC Board of Directors


jo day3slide     meganschimansky 5k


National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The Championship Season finally came to an end last weekend. The National Team swimmers did an excellent job swimming fast and representing our team.

The Junior Olympics, held in Coral Springs, was our first championship of the “March Madness” month. Gabby Beltrano, swimming her first championship as 13-year old, made finals in all 3 backstroke events. She placed 9th in the 50, 8th in the 100 and 9th in the 200. Delaney Biro finaled in 4 different events. She placed 9th in the 50-yard freestyle, 5th in the 500-yard freestyle, 4th in the 200-yard freestyle, 4th in the 50-yard butterfly and 9th in the 100-yard freestyle. Rachel Botting had an impressive 500-yard freestyle race, shaving off over 10 seconds and finishing 19th overall. Rachel also earned the bronze medal in the 50-yard breaststroke. Nico Ferrara made finals in all of his events. He won the gold in the 50-yard freestyle; took the silver in the 100-yard freestyle and got another 2 bronze medals in the 50 and 100-yard butterfly. Acacia Jones swam 2 personal best times in the 100 and 200-yard individual medley. Hannah Virgin swept all the breaststroke races, earning 3 gold medals with 3 personal best times.

At the following weekend, we headed off to Plantation to compete at the Sectional Championships. Gabby Beltrano made finals in the 50-meter backstroke and dropped over 1 second in the 50-meter butterfly. Delaney Biro swam 5 personal best times, and made finals in the 50-meter butterfly, finishing 25th overall. Rachel Botting improved her times in all of her 3 breaststroke races. She dropped over 7 seconds in the 200-meter breaststroke. Stephanie Campo had a monster 1500-meter freestyle swim, dropping over 50 seconds to earned the 5th place medal. She also swam a best time in the 200-meter freestyle. Stephanie continues her preparation for the South American Championships in Peru next month. Catharine Cooper made finals in the 50 and 100-meter freestyle, finishing 13th in the 100 and 14th in the 50. Nico Ferrara, coming off a great Junior Olympics performance, swam 3 personal best times. He bettered his times in the 50-meter butterfly as well as the 50 and 100-meter freestyle. Jose Pascual swam an incredible difficult program. He made finals in all of his 6 events and swam all best times. He finished 13th in the 50-meter breaststroke and 11th in the 200-meter breaststroke. Bryce Pierce, had solid swims in both freestyle and butterfly races. He finished 14th in the 50-meter butterfly and 23rd in the 100-meter butterfly. Isabella Pittinger performed well in the 50-meter freestyle and 100-meter butterfly. Lindsey Sauer made finals in the 50-meter butterfly after shaving off over half second. Megan Schimansky finished 6th overall in the 50-meter backstroke. It was Megan’s first medal at the Sectional level. She finaled in all 3 backstroke events, and improved her 100-meter backstroke time by over 1 second. Arlene Semeco placed 3rd overall in the 50-meter freestyle. Joao Silveira, swimming unattached, made finals in 3 different events. He finished 13th in the 50-meter butterfly, 16th in the 50-meter freestyle and 17th in the 100-meter freestyle. Joao will continue his training until the end of May, where he will compete at the Brazilian National Championships. Sebastian Vargas made finals in 4 different events. He improved his 200-meter freestyle by almost 2 seconds. He also dropped over 3 seconds in the 400-meter individual medley, and another 2 seconds in the 400-meter freestyle. Sebastian finished 14th overall in the 200-meter butterfly. Hannah Virgin made finals in all 3 breaststroke events. She dropped 1.7 seconds in the 100-meter breaststroke, finishing 7th. Hannah improved her 50-meter breaststroke by 1.6 seconds, placing 6th overall. She also finished 6th in the 200-meter breaststroke. Rebecca Wilkerson made finals in the 50-meter breaststroke, finishing 30th overall. Henrique Yamamoto made finals in the 100-meter breaststroke after dropping over 6 seconds, finishing 31st overall. Henrique also dropped over 4 seconds in the 200-meter individual medley.

At the Senior Championships in Pembroke Pines, Gabby Beltrano finished 22th in the 100-yard backstroke. Rachel Botting finished 20th in the 100-yard breaststroke. Stephanie Campo placed 6th in the 500-yard freestyle. Catharine Cooper won the gold in the 50-yard freestyle, and took the silver in the 100-yard freestyle. Nico Ferrara finished 16th in the 100-yard freestyle, 15th in the 50-yard butterfly and 19th in the 50-yard freestyle. Jose Pascual, coming off strong performances at the Sectional Championships, earned the bronze in the 50 and 100-yard breaststroke, took the silver in the 200-yard breaststroke. He also placed 5th in the 200-yard individual medley. Bryce Pierce made finals in 6 different events. He placed 4th in the 100-yard freestyle, 3rd in the 200-yard freestyle, 9th in the 50-yard butterfly and 10th in the 50-yard freestyle. Isabella Pittinger placed 10th in the 200-yard butterfly, 4th in the 50-yard backstroke. Her highlight of the weekend was the 2nd place finish in the 50-yard butterfly. Lindsey Sauer made finals in the 50 and 100-yard butterfly, finishing 11th in the 50 and 17th in the 100. Megan Schimansky had a strong 200-yard backstroke, placing 4th. She swam 2 personal best times in the 50 and 100-yard backstroke. She placed 4th in the 100-yard backstroke and 400-yard individual medley. Joao Silveira took the silver in the 100-yard freestyle, while finishing 5th in the 50-yard freestyle. Sebastian Vargas swam all best times and placed in the top 20 in all events. He finished 7th in the 100-yard freestyle, 6th in the 200-yard butterfly, 7th in the 100-yard butterfly, and 7th in the 400-yard individual medley. In addition to all the races, Sebastian had to race another swimmer in order to guarantee his spot in the “A” final in the 100-yard butterfly. At the swim off, he had an incredible race, dropping over 1.5 seconds, swimming under 52 seconds for the first time ever. In training, Hannah Virgin swam only the prelimary of the 200-yard breaststroke and finished 6th. Rebecca Wilkerson had 3 personal best times, bettering her marks in the 50 and 100-yard breaststroke as well as the 200-yard individual medley. Henrique Yamamoto swam 2 new personal best times and made finals in several events. He dropped over 3 seconds in the 50-yard breaststroke, and took 9th in the 100-yard breaststroke nearly tying his best time.

At the All Stars dual meet against the Florida Swimming swimmers, Gabby Beltrano finished 10th in the 100-yard backstroke and 14th in the 200-yard backstroke.  Delaney Biro placed 8th in the 100-yard butterfly and 12th in the 50-yard freestyle.

Catharine Cooper headed off to Clearwater to compete at the 2015 NASA Junior National Championship Cup. The 18 and under meet has a format that allows the swimmers to compete in yards during the preliminary session, and come back to finals to race in long course. Cathy qualified in 29th place for the 50-yard freestyle. At night, she finished 23rd overall. Racing the 100 freestyle on Saturday, she placed 32nd in the morning. At finals, she finished 31st.

In a few days, Stephanie Campo will head off to Peru to compete at the 2015 Juvenile South American Championships. She is scheduled to the 200, 400 and 800-meter freestyle, and possibly some relays to represent the Colombian National team.

We look forward to start the new long course season. Go CSSC!

See you at the pool deck

- Coach Bruno

Senior 1

junior temotioMarch was great month for the Senior 1 group. March is always very difficult month with all the important meets of the short season but, as a group, we definitely achieved most of our goals. We had a lot of personal best times starting at Area 2 championships, where we had several swimmers trying to qualify  for the Junior Olympics Championships.. All the swimmers from the Senior 1 group have been training extremely hard. We recently we had a senior championship meet to wrap up our short course season.  Nicole Gautieri, Giancarlo Payamps and, Kristin Sauer represented the Senior 1 group, swimming several events and coming back for finals full of energy to gain personal best times. It was great to see the effort in all races and I'm looking forward to the new swimmers moving up to this group soon. Now let's get ready for long course season ! 

-Coach Junior



Senior 2A

Coach Dave Cowmeadow - Senior 2a

It was an incredible month for the senior 2A swim team.  We had amazing swims at the Area-2 Championships, JO's, and Senior Championships.  There were over 67 best times recorded the past 3 weeks!  Although I am very pleased with the results, I feel there is even more room for improvement.  I think about how amazing the swims could have been if my swimmers could manage to consistently come 5 days/week.  With the long course season approaching let's try to  commit ourselves to a higher level of dedication.  During the long course season training becomes even more important because you have less walls to use so the swimming technique and efficiency becomes paramount to your success.
I am also happy to announce that former National Team swimmer Brian Arnaud is going to be joining the Senior 2A swimming coaching staff.  I am elated to have Brian on board, this will allow for much more schedule flexibility on my end, and for the swimmers it will assure them that they will have coaching representation at meets as well as practice 99.9% of the time.  I know that you guys/girls would ever skip yardage or goof around if I'm not there, lol. On one final note and as we all try to enjoy spring break and "get away" I am currently sitting on my flight to New Orleans, and who is 6 rows behind me?  Of course one of my swimmers, Zachary Haung, I just can't seem to escape! Awesome month, see you on the deck!

-Coach Dave


Senior IIB

Coach Kayla Abram- Senior 2b

March was a nice and relaxing month for Senior 2B! Although we were a bit sad we didn’t get to participate in JO’s, we had a lot of volunteers! Thanks to everyone on my team that took the time to help out in any way they could! Even during spring break lots of swimmers showed up! We have been working on breathing techniques and going for longer endurance sets. Don’t forget to raise as much money as you can for the Michael Lohberg Scholarship and the Navy Seal event! Great job everyone; keep up those positive attitudes and great work!

-Coach Kayla




White and Blue

Coach Irina

Hello Everyone,
The month of March has been a very successful and exciting month for both the White and Blue swimmers. We started out the month with the Area 2 championships in Sunrise. Cody Chin had his best meet yet where he swam 12 races, scored 12 new best times and made 6 new JO cuts. He finished in first place in the 50 back with a 33.32, took home 3 silver medals in the 100 back, 50 free and 200 free and finished in third place in his 100 free. Luc Ferrara and Ian McCracken flew their way into new JO cuts in the 50 fly where they raced each other and almost tied. Luc finished with a 32.14 and Ian a 32.35. Luc also finished off the meet with 2 more new JO cuts in the 50 free and 100 free. The Boys 11-12 200 relay team finished in 2nd place behind Swim Fort Lauderdale. On the ladies side, Faith Fowler was able to add three more events into her JO schedule. She finished in 3rd in the 50 free, 7th in the 100 IM and 1st in the 200 back. Olivia Mason finished in 1st place in her 100 IM with a time of 1:12.50 and Ellie Mitova finished in 1st place in both the 100 breast and 100 IM and was able to add those two races to her JO schedule as well. Olivia Reposa sprinted her way into another JO cut in the 50 free with a time of 34.15 and Sarah Schimansky was able to add the 100 free to her JO schedule with a new best time and 2nd place finish of 1:04.00. Cara Virgin had an awesome meet as well here she got two new JO cuts in the 50 free and finished in 1st place in the 50 breast. The 11-12 girls A 200 free relay had everyone on the edge of their seats when they out touched Sunrise and finished in 1st place! As for swimmer the White group, Kaitlyn Armbruster had a fantastic meet where she finished in 3rd place in the 10 and under 100 fly with a time of 1:28.08. She also got her first JO cut in the 50 fly with a time of 37.12. Willow Holmes finished off the meet with a first place finish in the 50 back and a JO cut with a time of 37.65. Kelly Pinilla finished in 1st place in her 100 back with a new JO as well. Pete Pokatragool shaved off 10 seconds in his 100 IM  and Nicole Palacios took 6 seconds off in her 200 free. Ben McCracken finished off the meet with three new JO cuts in the 100 back, 100 free and a first place finish in the 50 back. Justin Ruf had a great meet as well with 5 new best times and two new JO cuts in the 50 free and 50 breast.

The following weekend White and Blue swimmers were ready for the moment that they have been waiting for and there were some pretty impressive accomplishments at JO’s this month! Connor Marks completed 15 races including relays with best times in every race he swam and dropped time in all of his individual events. He dropped 10 seconds in his 200 backstroke and finished in 4th place, he also finished 4th in the 100 back and third in the 50 back. Connor scored a total of 27 points which is the most scoring points for the CSSC swim team made by the Blue group. Alex Meyer finished in 6th place in the 11-12 50 free and 100 IM and also took home a 4th place finish in his 50 back. Both Connor and Alex finished in the top 6 within their individual events and they are currently preparing for the All Star meet March 27th-29th. Brian Gonzalez finished with 7 new best times and an 8 second drop in his 400 IM with a final time of 5:11.12. Cody Chin continued to drop time once again in his 50 free, 200 free, 50 fly and 50 back! Anna Kasperski finished off the meet with 7 new best times, Olivia Mason dropped one second in her 50 free (27.67) and 100 breast (1:21.43). Ellie Mitova had a great meet with an 8 second drop in her 200 breast and Faith Fowler finished in 13th place in the 200 backstroke with a three second drop and time of 2:25.51. Last but not least, Sarah Schimansky finished off the meet with a 16 second drop and 8th finish in her mile. What a great swim!
As for the 10 and under swimmers, Riley Botting finished in 3rd place in both her 50 and 100 breast. Giulianna Garcia scored the most points amongst the White swimmers with a total of 31 points and finished 4th in the 50 fly, 5th in the 100 fly and 6th in the 100 free. Emily Robertson continues to show steady improvement with 6 new best times out of her 7 swims. Both Giulianna and Riley have been gearing up for the All Star meet as well where Riley will swim the 50 and 100 breast and Giulianna will swim the 50/100 fly and 100 free.

On St. Patrick’s day, the swimmers were in for a fun but tough St. Patty’s day workout. We also had a team bonding day at the “Our Town” carnival in the big field. After a carnival themed workout the swimmers had a blast as we went on all of the carnival rides, played games and ate a few carnival treats. We are looking forward to the 5K run and BBQ event on March 28th and don’t forget to fundraise for the Navy Seal Challenge on April 11th!

See you at the pool,

-Coach Irina


Coach Jessica Long- Mullins

Hello Parents & Swimmers!

We are back in action this month with our swim meets!

We are very excited for the Kids to get back to competitions and show all of their hard work from practice!

We will be having our Azura sizzler on Friday April 10th- this meet is for ALL of our 8& under swimmers!

Also at the end of the Month, on April 25-26th, we will have our area 2 meet for ALL of our swimmers! This meet will be in Jupiter. Please feel free if this location is too far maybe do one of the two days, but it is VERY important that our swimmers get back into the competitions!

- Coach Jessica





Top Reasons Swimmers Should Forego a Ketogenic Diet

Bacon Illustration.By Chris Rosenbloom, PhD, RDN, CSSD

Early this month, Jill Castle wrote a thoughtful article on the ketogenic diet for swimmers. This high fat diet has been popularized by bloggers in the swim community and even in the New York Times. (See Jill’s article at, High Fat/Ketogenic Diet: Love it or Lose It?)

Jill explained a ketogenic diet and the biology and chemistry of what happens when we cut out all carbohydrates and eat a very high fat diet (usually defined as greater than 80% fat with the remainder of calories from protein). I want to follow up and say why I think this is not a performance-enhancing diet for swimmers of any age.

1. No research study supports that a ketogenic diet will improve athletic performance. There are studies that suggest that we can alter our ability to burn fat as a fuel when we eat a higher fat diet, but exercise training by itself makes us better fat burners. Louise Burke, researcher, author and head of sports nutrition for the Australian Institute of Sports, points out that laboratory studies might give us insight and theories to consider but they don’t always translate to real world situations. 

2. Most of those who suggest eating a ketogenic diet do so for ultra-endurance athletes or those who rely on aerobic metabolism. Competing in a 100-mile run is very different from swimming. Swimming comprises elements of endurance but also sprinting. Carbohydrate is the only fuel that can be used without oxygen. Swimmers need carbs for that sprint to the finish and final kick to overcome a competitor in the next lane.

3. High-fat diets are just not normal eating. Sure, it might sound good to live on cheeseburgers (without the bun), bacon, and butter, but that is neither easy nor healthful. In the New York Times blog (Should athletes eat fat or carbs?) a researcher who supports high-fat diets admits it is not easy, and that your performance will “dramatically” decrease in the early stages of the diet. He also says that athletes “tend to feel fatigued, heavy-legged, nauseated and ill for up to a month.” Not the kind of diet I would recommend to swimmers.

I suggest focusing less on nutrients (fat, protein, carbohydrate, vitamins, etc.) and more on healthful foods that have been proven to be part of a performance-enhancing diet. Fat need not be restricted. Healthy fats like nuts, olive oil, and dairy fats should be part of a swimmers diet. Eat those fats with lean protein and quality carbs and not only will you support your training, you will be a stronger competitor and a healthy person at any age.

Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. 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..

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