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july2015 newsletter

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


Message from the Board

CSSC Families,

On Wednesday, July 8th CSSC will be hosting a Summer Championship Meets breakfast, complimentary to all CSSC swimmers.  The breakfast will be held on the upper deck of the Aquatic Complex and will begin at 10:30 am.  We will be wishing our CSSC swimmers much success in the upcoming Championship meets, including the Area 2, Junior Olympics, and Senior Champs meets, as well as celebrating the successes of all of our swimmers during long course season.  All CSSC swimmers are invited, including those that are not competing in the championship meets. We hope to see all of our swimmers at the Aquatic Complex on July 8th for a healthy breakfast!

CSSC's next home meet is the Florida Gold Coast Senior Championships on July 17-19 at the Aquatic Complex. This is a three day preliminary and finals meet and is our largest hosted championship meet of long course season. We will need many volunteers to be able to run this meet efficiently, as we will likely have over 700 swimmers entered and will be running chase starts (meaning we need double volunteers.)  Please consider volunteering for at least one session, even if your child is not entered in this meet. CSSC is consistently awarded Florida Gold Coast Championship swim meets due to the dedication of our volunteers and the quality of our meets. Please visit swimcssc.com and follow the volunteer link if you would like to help out.

CSSC will be hosting the Fitter and Faster Swim Tour clinics, 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! A SPECIAL FEATURE: Sign up for one of the clinics before July 14th to be entered to win a 1/2 hour private lesson with Olympian Cammile Adams.

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 all your support,
CSSC Board of Directors


volunteers     intlmeets



National Team

CSSC Head Coach Bruno Darzi

CSSC Head Coach Bruno Darzi

During the month of June, the National Team swimmers focused on training hard, adjusting to the summer schedule, and getting ready for all the championship meets in July and August. The “double” workouts proved to be very beneficial, as we could see by the excellent results achieved at the 2015 Michael Lohberg Invitational. We had several new personal best times and most of our swimmers made finals, finishing in the top 8 of their events.  See below the recap of the meet:

Gabby Beltrano swam 8 events and 8 personal best times. She made finals in the 50, 100 and 200-meter backstroke, finishing 2nd in the 50 and 100, and 4th in the 200-meter backstroke. Gabby also finaled in the 50-meter butterfly, placing 4th in her age group.

Delaney Biro swam 9 events at the meet, and placed in the top 8 in all of her events. She took the gold in the 50-meter butterfly, earned the silver in the 50-meter freestyle and snatched the bronze in the 200-meter butterfly. She also dropped over 1 minute and 32 seconds in the 800-meter freestyle.

Rachel Botting swam 7 new personal best times. She took 3rd in the 200-meter freestyle and 50-meter breaststroke. Rachel placed 4th in the 50-meter freestyle and 100-meter breaststroke.

Stephanie Campo had a good 50-meter backstroke, swimming just shy of her personal best time. She also finished 11th in the 400-meter freestyle.

Catharine Cooper continued her preparation to CCCan (Caribbean Championhips), and finished 4th in the 50-meter freestyle, just 0.14 off of her personal best time.

Alex Evdokimov swam 2 new personal best times, earning the gold in the 50-meter butterfly and taking the silver in the 50-meter freestyle.

Acacia Jones had a great meet. She improved her times in 5 different events. She shaved off over 7 seconds in the 400-meter individual medley, and another 4 seconds in the 200-meter individual medley. Acacia made finals in the 50-meter butterfly, finishing 8th overall.

Connor Marks finaled in both 100 and 200-meter backstroke, finishing 7th and 5th respectively. Connor also improved his 400-meter freestyle by over 6 seconds.

Jose Pascual had a great swim on Sunday night, nearly earning a bronze medal in the 200-meter individual medley. He finished 4th in his age group, just 0.39 off of his personal best time.

Bryce Pierce placed in the top 8 in 5 different events. He placed 5th in the 100-meter butterfly and 100-meter freestyle. Bryce also earned the bronze medal in the 50-meter butterfly.

Lindsey Sauer finaled in 200-meter freestyle, 50 and 100-meter butterfly. Sauer dropped over 2 seconds in the 200-meter freestyle, placing 7th. She placed 8th in the 100-meter butterfly, and 5th in the 50-meter butterfly.

Gianluca Savino dropped over 16 seconds in the 200-meter breaststroke, earning him the gold medal. He also won the 100-meter breaststroke and placed 2nd in the 50-meter breaststroke.

Megan Schimansky placed in the top 5 in all of her events. She swam 4 new personal best times, finishing 2nd in the 200-meter backstroke, 3rd in the 50-meter backstroke and 4th in the 100-meter backstroke.

Arlene Semeco won both 50-meter and 100-meter freestyle races. Semeco is preparing to compete at the 2015 Pan American Games in Canada, as well as the World Championships in Russia.

Sebastian Vargas had a strong 200-meter butterfly race, earning the gold. He also finaled in the 100-meter butterfly, placing 6th in his age group.

Hannah Virgin swam in only 2 races. She placed 5th in the 100-meter freestyle, and took the silver in the 50-meter breaststroke. Hannah continued her preparation for the SUM-SIM (Youth Swedish Championships).

Rebecca Wilkerson made finals in all breaststroke races. Rebecca placed 4th in the 50 and 100-meter breaststroke, and finished 8th in the 200-meter breaststroke.

Henrique Yamamoto performed well in the individual medley events, finishing 13th in the 200 and 400-meter. He also placed 13th in the 200-meter butterfly.

International Meets

Catharine Cooper and Hannah Virgin were abroad competing at two different international competitions. Cooper competed at the CCCan (Caribbean Championships) held in Barbados at the Barbados Aquatic Centre, while Virgin competed at the 2015 Swedish Youth Championships held in Trollhättan.

Cooper won the silver medal in both the 50 and 100-meter freestyle races. In the 50-meter freestyle, Catharine swam the distance in 26.89 seconds, qualifying her for the 5th FINA Junior World Championships that will take place in Singapore this coming August 25-30. Cooper also swam the first ever mixed 200-meter freestyle relay for Panama, helping them earn the bronze medal. Cooper also placed 10th in the 200-meter freestyle.

Virgin was an instrumental member of the 800-meter freestyle relay. Leading off with the time of 2:14.35, she helped her team earn the silver medal. In her specialty races, 100 and 200-meter breaststroke, she won the bronze medal. Hannah also placed 4th in the 200-meter individual medley, 11th in the 200-meter freestyle and 13th in the 100-meter butterfly.

See you at the pool

- Bruno Darzi

Senior 1

junior temotio

June was a very tough month for the Senior 1 group as we started the summer schedule with double practices 3 times a week. We got very strong this month, accomplishing a lot of best times, many A times and new JO' cuts/qualifiers. We swam very well at the Michael Lohberg Invitational, many swimmers placing top 3 at the meet- it was Awesome! For some of the kids it was definitely a great learning experience for the group to be able to swim prelims and finals. It was awesome to see the improvement in all of them, it just shows us that we are doing the right thing and progressing in the right direction. Let's stay focused and look forward for the month of July!


-Coach Junior


Senior 2A

Coach Dave Cowmeadow - Senior 2a

The month of June has been an excellent month of training for the senior to a program. We have made huge strides adjusting to the Long-course season.  With less than one month left to truly train for our long-course championship meets in mid July it's time to really drop the hammer, and focus on completing every set with maximum energy and attention to detail.  I am hopeful the the morning practice time will allow for the swimmers to really give extra energy and focus to their practice.  Swimmers make sure that you hydrate first thing in the morning because you most likely have not had anything to drink throughout the night.  It is also very important to stay hydrated throughout practice and throughout the day during these sweltering summers days.  I am proud of all of the hard work the Senior 2A swimmers are putting in.  I have seen noticeable improvements in practice effort and focus with Guillermo Barrios, Sophia Viner, and Camila Parsons.  Your effort doesn't go unnoticed.  The ENTIRE GROUP is doing a great job.


- Coach Dave


Senior IIB

Coach Kayla Abram- Senior 2b

The Senior 2B team has been swimming long course all summer and it’s been great! It has given them a chance to change things up a bit and practice for Area 2 Championships that are coming up July 11-12. We have been doing longer sets (15 minute swims) and we’ve been practicing 50s and 100s sprints. The team has been enjoying summer practices and we’ve had great attendance with little rain. Good luck everyone at the Area 2 meet! Keep up the great work!


-Coach Kayla


White and Blue

Coach Irina

Hello Swimmers and Families,
It has been a very busy month now that school is over! On June 13th, we had a bag tag and bagel party where swimmers had a chance to design their own bag tags and write their season goal times on the back. During practice, swimmers are also given challenges where they get the chance to earn a “challenge bead.” Blue group swimmers are diligently writing in their journals as I collect them each week and write feedback. Many White and Blue swimmers have also been participating in Coach Dave’s swim camp and so our swimmers are motivated and excited for this Summer!

Our first meet this month was in Plantation where Sarah Schimansky finished in first place in the 200 free with a time of 2:31.56 (A). Cara Virgin finished in first in the 50 breaststroke with a time of 42.72 and Giulianna Garcia finished second with a time of 43.33. Sofia Barrios dropped 9 seconds in the 200 IM with a new time of 3:26.01 and Faith Fowler finally made the changes needed to drop 6 seconds in her 100 fly with at time of 1:26.63. Riley McCormick go t her JO cut in the 200 free with a 5th place finish and time of 3:00.56. Kaitlyn Bonasera dropped 18 seconds in her 100 breaststroke and Elisabeth Olson dropped 5 seconds in her 100 breaststroke finishing with a time of 1:52.48. Ben McCracken had significant drops where he shaved off 15 seconds in his 100 free (1:25.19), 15 seconds in his 50 fly (42.04) and 8 seconds in his 50 back (43.14). Pete Pokatragool dropped 6 seconds in his 200 IM (3:39.20) and he also finished in 5th place in his 100 back with a time of 1:37.08.

Two weekends ago, White and Blue swimmers had a fantastic meet at the Michael Lohberg Invitational. Anna Kasperski finished off the meet with two AAA cuts in the 50 and 100 fly. She also dropped two seconds in her 100 free and finished off with a AA cut and a time of 1:06.9. Giulianna Garcia had a great meet where she got her AA cut in the 100 fly and a 7th place finish with a time of 1:15.5. She also had a great 200 IM dropping 6 seconds from her pre meet time and finished in 7th place with a time of 2:48.28. Emily Robertson finished in 8th place in her 200 free with a time 2:47.37 (AA) and in the 100 back with a time of 1:33.25. This was Kaitlyn Armbruster’s first championship meet and she handled it well with 9/10 lifetime best swims. She dropped 5 seconds in her 100 fly and finished in 5th place with a time of 1:30.19 (AA) and had a 4th place finish in her 200 IM with a 3:14.34 (A). Last but not least, Riley Botting broke the 10 and under CSSC team record in the 100 breaststroke with a time of 1:28.12 (AAAA)!

We are gearing up for Area 2 and JO’s which is just around the corner! Our swimmers are working hard and can’t wait to finish off the season swimming FAST!


See you at the pool,
- Coach Irina


Coach Jessica Long- Mullins

Hello Mullins group's Parents & Swimmers!
July is already here! We are so excited for the Area 2 Champs meet coming up on July 11th-12th! We will be expecting some great swims from our Mullins swimmers- they have been training very hard over these Summer months! Please make sure that ALL swimmers wear their CSSC team suit and swim caps so that we can represent for our swim club with pride!!

Please be sure to mark your calendars, if you have not already done so for Wednesday July 8th! Mullins groups will be participating in a combined practice with Blue and White groups at the Aquatic Center.  The practice time will be from 8am-10am, and at 10:30am there will be a breakfast for ALL swimmers at the Aquatic Center!

Coach Bar and myself hope you had a happy and safe 4th of July!


- Coach Jessica





What Champions Know About Nutrition

By Jill Castle MS, RDN

Swimmers want to do their best. Not only that, they want to win. Many young swimmers work hard to get to the next level. They log endless hours in the pool, work on their stroke technique, and even tweak their eating to get the most out of their bodies and their performance.

Many champion swimmers know that nutrition is an essential part of their success. In other words, they understand how important food is to their performance results. 

Here are a few things that all champion swimmers understand about nutrition: 

Food is fuel. Premium fuel is the food swimmers eat. The recipe for success includes healthy, wholesome foods and beverages. Fried foods, sweets, and sugary beverages, although tasty, aren’t the ideal food components of a champion. 

Carbs count…a lot. The good carbs found in whole grains, fruit, vegetables and dairy are prime sources of fuel for exercising muscles. Refined carbs, such as those found in sweets, sugary beverages, and snack foods may add too much sugar and fat to the diet and work against performance and health. Champions know to maximize the good fuel, and trim down unhealthy foods.

Protein is essential but can be abused. Too much protein can contribute to dehydration as well as other problems for the young athlete. Eating large amounts of protein at the end of the day, or not eating enough protein at breakfast isn’t the most efficient way to fuel muscles. Ideally, wholesome protein sources like meat, eggs or beans evenly spaced throughout the day is optimal for the young athlete.  

Dehydrated muscles don’t work well. Drinking plenty of fluids is a constant effort, as thirst isn’t always easy to identify among young swimmers. If dehydration occurs, it may impair performance, contribute to muscle cramping, and slow down performance.

Recovery is a key to progress. The harder you train the more important nutrition is to your recovery and development as an athlete. For example, eating a snack that contains protein and carbohydrate after an extended training session helps the body heal afterward. When swimmers add recovery nutrition to their training they are able to repair muscle damage, promote muscle gain, and re-load muscles with fuel for training and competition. 

You can’t out-exercise a bad diet. No matter how hard you work, the habits of overeating, skipping meals, or under-eating, as well as unhealthy food itself, work against optimal performance. Just like a racing car relies on premium fuel, your body performs its best when it’s given premium fuel (healthy food). In the same vein, when a racing car uses low octane fuel, its performance may fall off. 

Eating habits are key to lifelong health. Swimmers may not swim forever, but their eating habits can last a lifetime. Making healthy choices now means a better chance at being healthy later in life.

It's all about timing. When swimmers eat is just as important as what and how much they eat. If a swimmer skips out on breakfast and lunch, how will her body have the stamina and strength to train hard after school? Or, if he eats large amounts of food at the end of the day, staying at an optimal weight for performance may be harder.

If swimmers want to take swimming to the next level, they need to eat like champions.

Jill Castle, MS, RDN is a childhood nutrition expert and author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. She lives with her husband and four children in New Canaan, CT. For more about Jill, go to www.JillCastle.com.

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