ARENA USA PRESENTS:

HAWAII AGE GROUP CHAMPION OF THE MONTH

NOVEMBER-DECEMBER 2011

Lia Lin Ching Foster

Punahou Aquatics

12 years old (soon to be 13)

Honolulu, Hawaii

Recent Accomplishments:

June 2011:

Competed in the 2011 MD NBAC Long Course Champs, representing PAQ on her own without any other teammates or coaches for support and dealing with a six-hour time change. Making it to the finals in all of her age group events that she entered, Lia placed first in the 100 back while breaking the girls 11-12 Hawaii state record with a time of 1:08:66.

July 2011:

Placed first in 7 individual events and 3 relay events at the Hawaiian Swimming Age Group LCM Championships. Lia set 2 state records (200 free and 50 back) on the way to her winning high point and breaking the oldest Hawaiian swimming record on the books in the girls 11-12 200 free.

August 2011:

At the 2011 Western Zone Age Group Championships, Lia swam and placed in the following events: 50 back (1st), 100 back (3rd), 200 IM (3rd), 50 free (4th), and set a new state record in the 50 back in the process.

More importantly than her results at swim meets, Lia has built strong bonds with her coaches, many coaches from other teams that have allowed her to train with them while traveling, and many friendships with other swimmers all over the country. She loves the larger meets because she gets to see her friends from the other islands and they all constantly text one another.

Send us who you think should be 'Hawaii Age Group Champion of the Month' at info@hawaiitourofchampions.com.

We will need a brief description of the swimmers full name, team, age, city, recent accomplishments, and anything the swimmer has done above and beyond to be named "Champion of the Month."

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UPCOMING EVENTS

December 22, 2011- World All Stars Clinic-learn from Olympic coach Dr. Dave Salo and his Olympic swimmers from all over the world!

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TIPS FROM THE ATHLETES

Tips from the Athletes

Breaststroke Extension-

"One of the key's to a great breaststroke is your ability to reset into a streamline position at the end of each stroke (after your breath). After you get your breath you should focus on 'resetting' yourself into a streamline position with hands extended in front of you and face down (eyes toward the bottom of the pool). This is actually the fastest point in your stroke. The trick is to learn, through feel and practice, precisely when your streamline speed is at its peak. Once it peaks you should start your pull again." This is unique timing to each swimmer so play around with it. Listen to your coach....you'll find that sweet spot soon enough."

-Amanda Beard

Tight Turns-

"Turns are key in any race, and breast stroke is no exception. A breast stroke turn should be quickly and tightly executed entirely in the water. Forget thinking of the wall as a place to take a break. It's a place to get ahead and spend as little time as possible! The swimmer should pull his/her legs up towards the wall and into the chest, while leaning directly backwards into the water. The hands should both touch the wall and immediately switch directions into a streamline position."

-Amanda Beard

Keeping Your Form-

My swimming strength is being able to hold onto my stroke for a long amount of time. A lot of people get tired and then let their stroke fall apart in practice or at the end of a race in a meet. I work very hard in practices to be able to keep my form. When it starts to hurt, think about your form even more. #1- It will keep your mind off the pain and #2 it will train you to be a stronger finisher which is where so many races are won or lost.

-Amanda Beard

Cutting the Sugar Out

My training tip for everyone is something that I am personally working on myself. To cut a lot of the sugar out of my diet. I tend to drink a lot of juice and have a major sweet tooth, so I’m trying to limit the sweets I eat to stay healthier and be stronger in my training. My husband told me the best thing to do is when I am craving a sweet to eat protein, so far it is working. I keep some turkey slices in my fringe for those moments.

-Amanda Beard

'Don't just train; Train fast.

You need to train at the pace you intend to go at a meet. If you are comfortable going that speed in practice, even if just for a short time, it will be second nature at the meet."

-Jason Lezak