Tag Archives: Swim Stars

New Swimming Records


Girls 8 & Under 200 Breast (No Previous Record)

4:13.49  **    Imaya Jeffries

Girls 9-10 100 Back

1:37.94 Sam Borja  March 2010                            24/03/2010

1:37.73  Sidney Miralao

Girls 9-10 100 Breast

1:44.53       Sidney Miralao at BSM Swim Meet ’10                             5/03/2010

1:38.73  **    Sarah Peabody

Girls 9-10 200 Breast

4:17.22       Enya Zibell at BSM Swim Meet ’10                                5/03/2010

4:10.37  **    Pawarin Sungkboon

Girls 9-10 200 IM

3:22.28       Sidney Miralao at BSM Swim Meet ’10                             5/03/2010

3:20.84  **    Sidney Miralao

Girls 15 & Over 25 Back (No Previous Record)

17.99  **    Samata Pandey  M

Girls 15 & Over 25 Fly

18.89       Saaya Ikedo at Club – Record Breaker Meet 2009                  8/05/2009

16.78  **    Angie Oo  20

Girls  Open  25 Back (No Previous Record)

17.99  **    Samata Pandey

Boys 9-10 200 Breast (No Previous Record)

4:26.55  **    Jump Boontaveekit at Club Cham

Boys 11-12 25 Back

35.54       Benjamin Maughan at Club Time Trials – October 2008             8/10/2008

24.07  **    Panarin Sungkboon at Club Cham

Boys 11-12 200 Breast (No Previous Record)

4:25.39  **    Alex Woodruff

Boys 11-12 25 Fly

22.60       Mike Koh at Club Time Trials – October 2008                     8/10/2008

20.98  **    Alex Woodruff  M

Boys 13-14 25 Fly

20.23       Harry Cho       27/08/2009

15.00  **    Jung-Ho Kim

Boys 15 & Over 25 Back (No Previous Record)

16.97  **    Noa Sison  2

Boys 15 & Over 25 Breast

17.78       Sol-Jae Lee  March 2010                          24/03/2010

17.36  **    Raymond Oo

Boys 15 & Over 25 Fly (No Previous Record)

14.02  **    Genzo Dones

Boys Open  25 Back (No Previous Record)

16.97  **    Noa Sison  2

Boys  Open  25 Fly (No Previous Record)

14.02  **    Genzo Dones

Training Secrets

Training Secrets of an Olympic Swimmer

BY Natalie Secretan

Building strength, perfecting body mechanics and technique.

Swimmer doing the butterfly stroke

It doesn’t matter how much you train in a day, if you don’t perfect your body mechanics, it won’t make much of a difference to the finish line.

For Olympic swimmer Ryan Lochte, spending more time on stroke mechanics is more important than the 3 to 5 miles twice a day that he puts into his training.

The trick is to slow things down and focus on what your body is doing. Keeping straight in the water is essential, especially off the wall. Being streamlined for at least 15 meters off each flip turn, Lochte is able to transition into the stroke with increased momentum and this is key.

“The only way to really work on technique is to swim very slowly and really think about every little thing that you’re doing. How your body is positioned, what your hips are doing, the positioning of your shoulders and hands and feet.”

Body position is also crucial. Lochte recommends using a pull buoy between the legs and concentrate on keeping your stomach above the water during backstroke. Work with the water not against it.

Kicking is Key

Kicking drills are also important to develop strength and body position. The amount of kicking that most elite swimmers do in practice has gone up at least 20 percent in the past few years. Kicking drills will help you build stamina and strength, and improve performance so that you get the most out of your stroke.

That old staple, the kickboard is every swimmer’s best friend. In order to build stamina and prevent exhaustion, a swimmer must have strong legs and the kickboard is the ideal fitness tool. It helps with stability because your arms are still and allows you to focus on your legs.

In addition to his practice in the water, Lochte recognizes the benefits of weight training and the strength it adds to his overall performance. He spends three times a week in the gym and focuses on building core strength.

Weight Training

Every sport benefits from building core strength. This is especially true of an elite swimmer who relies on the agility of their torso to keep them balanced and streamlined in the water.

To warm up, Lochte likes to use a medicine ball, then it’s multiple sets of push-ups, followed by 500 abdominal crunches.


No training diet is complete without proper high performance nutrition. For athletes getting enough calories and protein is often a problem. During the peak of his competition, Michael Phelps consumed 12,000 calories a day. Supplementing your diet with protein powders and supplements is the best way to make sure your body gets the proper nutrients it needs. Whey protein isolate and creatine are fast-absorbing and easy to digest and provide concentrated protein formulas that help to increase muscle size and strength.

For more information on protein powders, check out our Product Reviews.