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aug15 newsletter

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


Message from the Board

CSSC Families,
We hope everyone is having a great summer! Our next home meet will be September 5th and 6th

The CSSC Fitter and Faster Swim Tour clinics are only 3 weeks away. August 29th and August 30th. The clinicians leading the clinics are 2012 Olympian  Cammile Adams and National Champion  Brad Craig. Both clinics will focus on fast and powerful butterfly and breaststroke. We invited these two skillful and knowledgable athletes to our team to help our swimmers get faster and more efficient, but also to have a great time with two athletes who are both training for the Rio Olympics! 


Fundamentals of Fast and Powerful Butterfly and Breaststroke (swimmers 11 and younger):  http://fitterandfaster.com/swim-clinics/fundamentals-of-fast-and-powerful-breaststroke-and-butterfly-coral-springs-fl/

High Performance Breaststroke and Butterfly Technique (swimmers 12 and older):  http://fitterandfaster.com/swim-clinics/high-performance-breaststroke-and-butterfly-technique-coral-springs-fl/

Thank you for your continued support,

CSSC Board of Directors


groupdiveSeniorChamps slide     area2fun



National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

The championship season is finally over. The National Team swimmers had a very successful season with several best times along the way. We had swimmers participating at swim meets of levels from the Area 2 and Junior Olympic Championships to World Championships. See below the highlights of the long course season for the national team swimmers:

At the Area 2 Championships, held in Sunrise, the National Team only had 2 swimmers participating at the meet. Acacia Jones 3 of the 5 events she raced over the weekend. She won all the breaststroke races (50, 100 and 200). She placed 7th in the 50-meter backstroke and 5th in the 100-meter backstroke. Acacia also earned her Junior Olympic cuts in all the breaststroke races. Connor Marks won the 200 backstroke, finished 2nd in the 200-meter freestyle and 3rd in the 400-meter freestyle. Connor swam a total of 7 personal best times, and earned new Junior Olympic cuts in the 100 and 200-meter freestyle, 50 and 200-meter backstroke as well as the 50-meter butterfly.

While Acacia and Connor competed in Sunrise, the national team had 11 swimmers competing in Orlando at Southern Sectional Championships. Stephanie Campo had strong performances in the 200 and 400-meter freestyle.  Catharine Cooper finaled in the 50 freestyle, finishing 18th overall. Alex Evdokimov took the silver in the 100-meter breaststroke, finished 4th in the 50-meter breaststroke and placed 5th in the 200-meter breaststroke. Alex also swam personal best times in the 50-meter breaststroke and freestyle races, as well as the 100-meter butterfly. Nico Ferrara swam 4 new personal best times in the 50 and 200-meter freestyle, and the 50 and 100-meter butterfly. Jose Pascual finaled in the 200-meter breaststroke, finishing 29th overall. Bryce Pierce swam a best time in the 200 and 400-meter freestyle. He improved his time in the 400-meter freestyle by over 4 seconds. Bryce also made finals in the 50-meter butterfly, finishing 23rd overall with another personal best time. Lindsey Sauer had strong performances in the 50 and 100-meter butterfly, as well as the 100 and 200-meter freestyle. Megan Schimansky made finals in all backstroke races. She finished 20th in the 50-meter backstroke, 29th in the 100-meter backstroke and 25th in the 200-meter backstroke. Sebastian Vargas had good performances in the 50-meter freestyle and 100-meter butterfly. Rebecca Wilkerson made finals in the 50-meter breaststroke, finishing 31st overall. Henrique Yamamoto shaved off over a second in the 50-meter breaststroke.

At the following week, we competed at home at the Senior Championships. Several swimmers from the National Team did not swim their full program of events due to the fact that they were training for other upcoming meets. Gabby Beltrano swam the 100-meter backstroke and placed 24th overall. Stephanie Campo made finals in the 200-meter freestyle and 100-meter backstroke, finishing 13th and 11th respectively. Stephanie also dropped almost 1 second in the 100-meter backstroke, and finished 10th in the 400-meter freestyle. Catharine Cooper placed 3rd in the 50-meter freestyle. Coming off a strong performance at the Sectional meet, Nico Ferrara placed 6th in the 100-meter freestyle, and 11th in the 50-meter freestyle. Nico also dropped over 4 seconds in the 200-meter freestyle and over 8 seconds in the 100-meter backstroke. Jared Fish swam 2 personal best times in both 100 and 200-meter breaststroke. Acacia Jones placed 20th overall in the 200-meter breaststroke. Jose Pascual swam a best time in the 100-meter butterfly and placed 11th in the 200-meter breaststroke. Bryce Pierce made finals in the 100 and 200-meter freestyle, and the 50-meter butterfly. Bryce placed 10th in the 400-meter freestyle, 15th in the 200-meter freestyle and 13th in the 50-meter butterfly. Lindsey Sauer placed 20th overall in the 200-meter freestyle and 50-meter butterfly events. Gianluca Savino placed 24th overall in the 200-meter breaststroke. Megan Schimansky placed 3rd overall in the 200-meter backstroke, 2nd in the 50-meter backstroke and 3rd in the 100-meter backstroke. Sebastian Vargas had a strong 100-meter butterfly, finishing 9th overall. Rebecca Wilkerson made finals in the 100 and 200-meter breaststroke. She placed 13th in the 200 and 16th in the 100 of that stroke. Henrique Yamamoto swam a best time in the 50-meter breaststroke, placing 23rd overall.

During the Senior Championship meet weekend, Arlene Semeco competed in Toronto, Canada at the 2015 Pan American Games. Arlene represented her home country of Venezuela. Her highlight of the meet was the 50-meter freestyle performance, where she tied for 2nd in the Consolation Finals, finishing 10th overall.

Catharine Cooper, Jose Pascual and Megan Schimansky headed off to West Lafayette in Indiana to compete at the 2015 Future Championships held at the Purdue University. The meet was designed to cater swimmers that have times slightly faster than the Sectional Championships but not faster than the Senior National Championships. It was the first meet of this level ever hosted. All 3 swimmers had the opportunity to compete at a great facility, at a college campus, and race swimmers of all ages who met the qualifying time standards. Catharine Cooper had an excellent performance in the 100-meter freestyle at the last day of the competition. She broke the 59 second barrier for the 1st time, finishing 3rd in the Bonus Final. Jose Pascual had an incredible meet. He swam the 100 and 200-meter breaststroke, as well as the 400-meter individual medley. He swam 3 new personal best times. After a disappointing 100-meter backstroke race, Megan Schimansky redeemed herself with a strong performance in the 200-meter backstroke. Megan won the Bonus Final, shaving off over 1 second of her best time.
To wrap up the long course season, Arlene Semeco swam the 50-meter freestyle with the time of 25.98 at the 2015 World Championships held in Kazan, Russia. She was also a member of the 400-meter medley relay that finished 21st overall. Alex Evdokimov competed in San Antonio, Texas at the 2015 Phillips 66 Championships. Alex had a strong performance in the100-meter breaststroke, improving his time by 0.17 seconds, finishing 49th overall. On Monday, he swam the 20-meter breaststroke where he finished 70th overall. Sebastian Vargas headed over to Tupelo, Mississippi as a member of the 2015 FGC Southern Zone Team. After swimming nearly all the races just shy of his best times in the 100 and 200-meter freestyle, as well as the 100-meter butterfly, Sebastian was able to qualify for finals in the 200-meter butterfly. He dropped 1.15 seconds off his best time, and finished 5th overall.

We are now well under way towards our short course season, and I very excited to see how the kids will perform during the high school season and at the Winter Championships. It will be interesting to see what the future holds for our swimmers considering we had a great summer season.

See you on the pool deck!

- Bruno Darzi

Senior 1

junior temotio

What an incredible month July was for the Senior 1 Group. We had amazing swims this month and we definitely accomplished a lot of goals. Many kids focused for the Area 2 Champs as a lot of the kids went with the intention to get more Junior Olympic and Senior Champ Cuts. As a whole, the Area 2 Champs was a great success, with 48 personal best times out of 54 swims and 10 New JO cuts. The 15 and over athletes from the group swam with a lot of tenacity at the Senior Champs meet with several best times stacking up and a few returning for the finals. We finished our season at JO’s with a great experience racing in a high level meet with only a week of training after Area 2. I am very proud of how the kids swam this weekend and throughout the month, not only in their races, but every day at practice where they pushed harder each day.  JO’s made all of this work worth it and proved to be a great opportunity to improve on their race day technique and focus. We had many best times again and more importantly everyone learned something at this meet about their swim, stroke, concentration and race strategy.  The short course season is going to be very exciting!


-Coach Junior


Senior 2A

Coach Dave Cowmeadow - Senior 2a

The month of July was an excellent month of training and swimming for the Senior 2A program.  In the Area 2 championship meet, swimmer David Blanco captured 2 silver medals, while swimmers Patrick Franzino, Carly Brewington and Sophia Viner all had solid swims.  Carly "the chipmunk" Brewington also swam the Senior Championships after recently getting her wisdom teeth pulled.  I know she did not get the times that she would have liked but it was a valiant effort.  Senior 2A swimmer Diego Sanguinetti also had great swims at Senior Champs including a very fast 50 m freestyle.  In the final championship swim meet of the month, our Junior Olympic qualifiers were David Blanco and Patrick Franzino.  In Plantation at JO's, David swam a blistering fast 50 m butterfly at 31.89 seconds. The most impressive thing about his swim is that David has been swimming for less than one year and has major improvements that can still be made.  Patrick Franzino also had an excellent swim in the 50 m butterfly.  In all it was a very productive month and I am looking forward to continuing the training in August in preparation for the high school season. I wish everyone a healthy and happy rest of the summer let's keep plugging away!!


- Coach Dave


Senior IIB

Coach Kayla Abram- Senior 2b


Hi everyone! It’s been a great summer and as we wind down with long course I want to say how awesome Senior 2B did. We aren’t used to long course but now I think some even like it more than short course! However, we will resume short course in August. Practice will be from 5:30-7:15 once school starts. Our next meet will be September 12-13 in Sunrise. There is one August 22-23 but we are not 100% on that just yet. I will let everyone know soon. Please look for an e-mail from me about that.

Please come to practice every day with a water bottle and once school starts we may starting running again before practice- so be ready!

-Coach Kayla



White and Blue

Coach Irina

Hello Everyone,

White and Blue swimmers had a great meet at Area 2 this month. Briana Dattile finished first in the girls 11-12 100 breaststroke and a new JO cut with a time of 1:33.05. She also finished in second place in both the 50 free and 50 breaststroke both new JO cuts as well. This was a great meet for Wilson Ward where he dropped in 7 out of 8 swims and finished in first place in his 50 breaststroke with a new JO cut of 41.88. Cara Virgin had the opportunity to do a swim off in the 50 backstroke where she dropped a whopping 3.9 seconds and finished with a time of 40.55. Needless to say she won that swim off. Sarah Schimansky finished in first place in the 11-12 200 IM with a time of 3:06.04. She also dropped 12 seconds in her 200 breaststroke and finished in first place again with a time of 3:26.78.

As for the White swimmers, Alejandro Alvarez had a fantastic meet where he finished infirst place in the 10 and under 100 back (1:39.95), 50 free (35.44, JO) and 50 back (43.25, JO). He also had a 2nd place finish in his 50 breaststroke with another JO cut and time of 50.52. Riley McCormick was able to snag three more JO cuts in the 100 free (1st), 50 back (1st), and 50 breast (3rd). Sebastian Savino’s hard work in practice paid off where he dropped ten seconds in the 200 free finishing in 5th place. He also finished in first place in the 100 free (1:22.14) and second place in the 50 back (43.72) both new JO cuts. Payton Ward was able to add the 50 breaststroke to her JO resume where she finished in 2nd place with a time of 48.83.

See you at the pool,

-Coach Irina


Coach Jessica Long- Mullins

Hello Parents & Swimmers!
We would like to first congratulate Tyler Armbuster and Jack Rummel for achieving their Junior Olympic cuts and attending the JO meet at Plantation in July. It took a lot of hard work to achieve their times and we are so proud of their achievements!

Congrats to our swimmers of the month from July: Carter Reese, Richard Martin, and Darion Louis-Jeune! These swimmers have worked very hard and attended practice and meets regularly to be chosen for Mullins groups highest honor! You can view their pictures as well as our swimmers of the Month every month On our team website! Keep up the good work guys!

We will be having a busy training month of August! We are gearing up and getting ready for our North Palm Beach Invitational meet at the end of August! This meet will take place in North Palm Beach on August 22-23rd. Please mark your calendars and more info to come! Also please remember that it is so important to get your swimmers to practice-keep up the good work parents! Thank you for your commitment to your child's swimming!

****Important reminder: As of Monday August 24th we will be resuming our evening practice schedule at Mullins! Red group is 3:30-4:30pm, Green group is 4:30-5:45pm, Gold group is 5:45-7:00pm.


- Coach Jessica




Top Tips for Fighting Fatigue

By Chris Rosenbloom, PHD, RDN, CSSD

A teen swimmer recently asked about fatigue, and if her diet could be contributing to poor recovery. She swims about nine practices a week. She eats 20 grams of protein after each practice, but is having a hard time recovering for the next swim practice. 

Protein is important after workouts, but carbohydrate is equally, if not more, important. I hear too many swimmers say they are shunning carbs after reading a story in a magazine or on the Internet that carbs are bad. I think this misinformation flows from a poor understanding of how active muscles use fuel and how they recover after a hard workout. (Plus, the articles on carbs are usually targeted to overweight, inactive people who want to lose weight.)

Muscles use carbohydrate for fuel. The carbohydrate can come from food or drink (“exogenous”) or stored in the muscle as glycogen (“endogenous”). Body stores of carbs are limited so developing an eating plan to have enough carbohydrate in the body to meet the demands of the workout is important. Researchers call that “carbohydrate availability.” To make sure you have enough carbs to promote optimal training and recovery, try these strategies:

Melons! (Small)1. Eat carbs at every meal and with recovery snacks. “Good” carbs include those found in fruit, vegetables (including starchy veggies like potatoes, beans, and corn), grains (cereals, breads, pastas), and some dairy and non-dairy foods (milk, soy milk, yogurt). Who doesn’t like melon in the summer, or grilled corn-on-the-cob or potato or pasta salad? All of those foods are good carb choices for active swimmers.

Yogurt and Cereal. (Small)2. Pair your protein. Recovery protein is good but is even better when consumed with carbs. Yogurt and granola, peanut butter and crackers, beans and rice, turkey or chicken sandwiches provide quality protein with good carbs for recovery.

3. Don’t train hungry. One hour before practice, eat about 1 gram of carbohydrate per kilogram of body weight. For a 115 pound swimmer (52.3 kilograms), that means about 50 grams of carbohydrate or the amount found in a cup of cran-apple juice, a cup of vanilla soy milk and cup of cereal or 2 carbohydrate gels with water.

Gummi Bears! (Small)4. Keep snacks pool-side. When you have to swim a couple of times a day, start to replenish glycogen immediately after your first swim. Quick-acting carbs are best in this situation: try sports drinks, fruit juice, gummy bears, or hard candy.  Sugar is the quickest-acting carb for refueling tired muscles, especially when you will be training or competing in a few hours.

Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She has no ties to the dairy industry aside from liking milk. 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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