Thank you for your continued support,
CSSC Board of Directors
CSSC Head Coach Bruno Darzi
The Month of March was full of action. We had some swimmers competing in as many as 4 meets in a row, and most of them were prelims and finals’ meets. We started out swimming at home at the Junior Olympics Championships in early March. See below the results from all the championships:
Gabby Beltrano took the bronze in the 50 back, placed 4th in the 100 back and 5th in the 200 back. Delaney Biro finaled in 6 events, finishing 9th in the 50 free, 6th in the 100 fly, 8th in the 500 free, 5th in the 200 free, 7th in the 50 fly, and 4th in the 200 fly. Rachel Botting placed 3rd in the 50 breast, 10th in the 200 free and 6th in the 500 free. Brooke Cordoba swam 5 new best times and finaled in the 200 breast, finishing 10th. Acacia Jones swam 7 new best times and finished 8th in the 200 breast. Ana Kasperski swam 4 events and earned 4 new best times. She was a key swimmer in our relays. Connor Marks had an incredible meet. He shaved off over 27 seconds in the 500 free, and swam another 7 new personal best times. Julie Mason dropped over 13 seconds in the 400 IM and swam best time in all of her events. Andres McKeon dropped over 7 seconds in the 500 free, finishing 7th. He also placed 9th in the 50 free. Sarah Schimansky had a monster 1650 free, dropping over 37 seconds finishing 6th. Just like Sara, Sebastian Sierra dropped over 30 seconds in the 1650 free. He also swam 3 new personal best times. Gregory Trimble swam 5 new best times and improved his 500 free mark by over 12 seconds.
At the very next weekend, we headed off to Plantation to compete at the Southern Sectional Championships. Our swimmers had the opportunity to race and see the Olympic and U.S. National Team swimmer, Missy Franklin and, teenager talent Michael Andrew. Brooke Cordoba swam 2 best times in the 100 and 200 breast, shaving off over 9 seconds in the 200 breast. Nicholas Dworet swam 3 events and 3 new personal best times. Kalvin Hernandez swam 4 new best times, and improved his 100 fly by over 7 seconds. Julie Mason bettered her 200 IM by over 3 seconds and shaved off over 1.5 seconds in both 100 free and back races. Jose Pascual made finals in the 100 breast, finishing in 13th place. He improved his 50 breast by 0.68 seconds. Giancarlo Payamps made “C” finals in both 50 and 100 back. He finished 21st in the 50 and 24th in the 100. Megan Schimansky placed 16th in the 50 back. Henrique Yamamoto swam a best time in the 50 breast.
The 2016 Senior Championships was held in Pembroke Pines was the third meet in a row for some of our kids. We had some great results. Gabby Beltrano swam the 200 free in 2:04.31, which was over 2 seconds faster than her previous best. Delaney Biro swam the 50 back, improved her time and placed 21st overall. Rachel Botting finished 23rd in the 200 breast and 27th in the 200 free. Kyle Caracciolo finaled in the 50 back, finishing 9th overall. Brooke Cordoba finished 16th in the 200 breast. Nick Dworet made finals in all of his events, scored 47 points and bettered his times in 6 events. Kalvin Hernandez made finals in 4 different events. He finished 8th in the 50 fly and swam 4 new personal best times. After coming back from a short break, Acacia Jones swam 3 new best times and made finals in the 200 breast, finishing 14th overall. Ana Kasperski finaled in the 100 fly after lowering her personal best by 0.79. Connor Marks swam well the 200 free and 50 back. Julie Mason bettered her 200 free by 0.28 and placed 28th. Andres Mckeon placed 28th in the 50 back and 24th in the 200 free. Jose Pascual made finals in 6 different events, taking the silver in the 100 breast and the bronze in the 200 IM, 50 breast and 200 breast. Giancarlo Payamps lowered his personal best times in 6 different events. He led the way for most of the 200 back but was out-touched at the wall finishing 2nd with the time of 1:56.17. Payamps placed 6th in the 50 back and 9th in the 100 back. Gianluca Savino dropped over 1 second in the 50 breast. He had a great final swim in the 200 breast which placed him 13th overall after he lowered his previous best time by over 2 seconds. Fighting off an infection that landed her at the hospital, Megan Schimansky placed 4th in the 200 back and dropped over 3 seconds in the 500 free, finishing 7th overall. Schimansky also placed 4th in the 50 back. Sarah Schimansky got real close to her personal best in the 200 free, finishing with the time of 2:09.53. Sebastian Sierra had a good 50 back stay close to his best time. Gregory Trimble shaved off over 4 seconds in the 200 free and lowered his 50 back time by 0.74. Henrique Yamamoto had some trouble nailing the walls but was able to drop over 3 seconds in the 400 IM. Yamamoto also finaled in the 50 and 100 breast as well as the 100 IM.
To wrap up the short course season, Gabby Beltrano, Delaney Biro, Rachel Botting, Brooke Cordoba and Andres McKeon were selected to compete at the annual 14 and under FGC vs FL All Stars meet held in Fort Pierce, FL. It was their last appearance at that meet as they will be turning 15 in the coming months. Gabby Beltrano placed 11th in the 100 back and 10th in the 200 back. She was also a member of the girls 200 medley relay that earned the bronze medal. Delaney Biro tied her personal best in the 200 free to finish 4th, placed 9th in the 50 and 100 free, 6th in the 100 fly. She had a great 200 fly bettering her mark by 0.75 to finish 7th overall. Biro was a member of the girls 200 free and medley relay, as well as the mixed 200 free relay. All relays finished in 5th place. Rachel Botting placed 10th in the 100 breast, 14th in the 50 free, 7th in the 500 free, and 10th in the 200 breast. Rachel was member of the girls 200 medley relay, finishing 4th. She also swam the girls 200 free relay that placed 5th and the mixed 200 free relay that finished 11th overall. Brooke Cordoba swam 2 new personal best times in the 200’s free and medley races. She finished 6th in the 200 breast and was a member of the mixed 200 free relay that placed 15th overall. Andres McKeon ranked 14th in the 200 and 500 free, 18th in the 100 back and 100 fly, and he was a member of the bronze winning boys 200 free relay.
After the completion of our “March Madness” season, the kids were able to relax and enjoy one week away from the pool. We are slowly getting back in top shape, and enjoying some fun while playing water polo and other games to get ready for our long course season. We are excited to see what the kids will be able to accomplish this season.
Finally, we would like to welcome Brooke Cordoba, Julie Mason and Gregory Trimble to the National Team. They had a phenomenal season and earned their place in the group.
See you at the pool.
- Bruno Darzi
The Coral Springs Senior 2 Swim Team had great championship meet results. The Area 2 Championships held in Sunrise at the end of February were our main focus. Every single swimmer that competed swam best times. Some swimmers even dropped over ten seconds! The most impressive swimming of the meet was by Camila Parson's who also notched a JO qualifying time at only age 13. She is also within seconds of several other JO times. With long course season looming, it will be interesting to see if we can build on the momentum we have created of the winter months. As long course season starts, a swimmers aerobic training is even more evident in their results. The swimmers will have half the amount of walls and turns they are used to, and combined with a slightly longer distance to swim makes swimming long-course a challenge for many. So how do you have a successful long course season?? TRAINING TRAINING TRAINING, you need to get to the pool, and put in the time. Special Congratulations to our championship swimmers; Grace Nemanic, Shelsie Olivo, Camila Parsons, Paloma Quadri, Steffanie Recine, Ashley Ruf, Brianna Thirkell, Marcello Basso, Kenan Kocoglu, Nathaniel Tauzer, and Fabrizio Parraga A JOB WELL DONE!
See you on the deck.
We started March off swimming JO’s at our pool! The kids with the qualifying times came ready to race and they gave it their all! Coach Bruno and I were very impressed with how well the kids swam! Some made it to compete in All Stars April 9th-10th. We are excited and ready for a new training season and I look forward to see how the kids perform. We have the Women’s 5k and team barbeque coming up March 26th! See below the results from JO’s for White and Blue swimmers:
Tyler Armbruster shaved off 9 seconds in both the 500 free and 200 free, he also swam best times in the 100 IM, 200 IM, 50 fly, and 100 free. Wilson Ward swam best times in the 100 breast and 50 breast. Payton Ward bettered her time by 2 seconds in the 100 free and 100 back. Emily Robertson dropped 8 seconds in the 200 back and improved her times in the 100 back and 50 back. Riley McCormick shaved off time in the 100 IM, 200 free, and 100 free. Olivia Mason swam best times in the 50 free, 200 breast, and 100 IM. Darion Louis-Jeune bettered his time in the 100 back, 50 breast, and 50 free. Brian Gonzalez bettered his time by 17 seconds in the 400 IM, he also swam bet times in the 100 fly, 200 fly, and 100 IM. Giulianna Garcia dropped 10 seconds in the 200 fly and 6 seconds in the 400 IM. Faith Fowler improved her time by 5 seconds in the 200 free, and swam best times in the 100 free, 200 IM, 200 back and 100 fly. Luc Ferrara dropped 7 seconds in his 400 IM, and swam a best time in the 200 fly, 100 IM and 50 free. Briana Dattile improved her time in the 50 breast, 100 free, and 50 free. Riley Botting shaved off 9 seconds in her 200 breast, and swam best times in the 100 breast, and 50 free. Sofia Barrios swam best times in the 100 fly and 200 free. Kaitlyn Armbruster dropped 4 seconds in her 500 free. Ryan Brander swam the 50 breast. Lydia Lanahan swam the 50 free and 50 back.
See you at the pool!
The month of March was a month of training for Silver group! With our next meet being in April we used the month to work hard on improving our technique! We also had the Women’s 5k and team barbeque. I look forward to working with the young kids and getting some good training in!
See you at the pool!
Hello Parents & Swimmers!
- Coach Jessica
By Jill Castle, MS, RDN
It’s that time of year when many swimmers will be traveling to compete. Long distance travel can wreak havoc on a swimmer’s body and dampen his or her competitiveness. From the availability of less than healthy food options to cramped seats, the choices made during travel can ready the swimmer for athletic performance or it can undermine months of hard work. Focus on the following areas to be ready and able to compete when arriving at your destination:
bring along food
No matter how far the swimmer travels, or the mode, taking nutritious food along will better ensure proper eating and prevention of hunger. Flight provisions, such as small servings of peanuts, pretzels or crackers, generally won’t be adequate for the competitive swimmer. On the other hand, mindlessly grazing on food—even healthy food-- throughout travel can result in overeating. Try to eat food at usual times and bring along activities to prevent boredom like a deck of cards, a book, movies, or music. Energy bars, trail mix, whole grain cookies, fruits, and veggies are all good options to bring along. Keep any food that requires refrigeration safe by storing it in a small igloo or lunch pack.
If meals are available on a long flight, choose the carbohydrate-rich vegetarian option, which will likely be a rice or pasta-based meal. You may need to request this ahead of time, so double check with the airline. If travel is by bus, the food options may be limited to fast food establishments. In this case, opt for whole grain breads, salads with protein, hearty soups and breakfast options with eggs, potatoes or breads.
STAY ON TOP OF FLUID
Flying is naturally dehydrating. The humidity on an airplane can be 10-15%, which encourages more water evaporation from the skin and lungs. This type of dehydration is subtle and may cause headaches or constipation. Water is by far the best option for a beverage, along with an occasional 100% fruit juice or a sports drink. Drink at least a cup of fluid each hour. Bring a water bottle and ask for a refill from the flight attendant as needed. Remember: go through security with an empty water bottle and purchase water near your gate.
AVOID PAINFUL MUSCLE CRAMPS
Swimmers may feel cramped on a flight, as the seats are compact and legroom may be minimal. It may also be difficult to get up and move around. Get an aisle seat if possible and make sure to store extra baggage overhead to optimize legroom. Get up, walk around and stretch every hour or so to minimize cramping and encourage blood flow. Make sure to drink plenty of fluids. If cramping is a problem, be sure to drink fluids with electrolytes such as a sports drink, or drink water and eat salty carbohydrate foods like pretzels or crackers.
Many travelers experience gas, bloating and constipation. Everybody’s “system” is different, but long distance travel can certainly encourage constipation. The antidote: eat high fiber foods (fresh fruit and vegetables, whole grains, nuts, and beans) and keep up with fluids. If constipation becomes an issue, try natural remedies such as prunes or prune juice, apricot or pear nectar, or celery.
GET SOME SLEEP
Sleeping on a plane can be very challenging. However, swimmers are better able to adjust their body clock to a new time zone if they can get some sleep during travel. Use noise-reducing earplugs, eye covers and a pillow—these will help reduce distractions and promote sleep. Try to eat a high carbohydrate snack, such as a granola bar, dry cereal or whole grain crackers before snoozing to increase brain serotonin, which encourages sleep.
These strategies will help the swimmer be ready to compete when arriving at his or her destination, no matter how far they have traveled. With a little forethought and planning, swimmers can journey with confidence!
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.