Announcements: 

Swim clinic open to Hawaii Swimming/USA Swimming members at the Iolani Pool on September 18, 2010 from 9AM - 12PM.

The clinic will feature 7-Time Olympic Medalist and Olympic Team Captain Jason Lezak.

He will cover in water instruction, a motivational talk and video, a Q&A session, and autographs and pictures with the kids.

Entry is only $30 if registered before September 10, and $35 after September 10.

Registration is limited to the first 120 kids.

Contact:  Bobby at iolaniswimclub@gmail.com for more information.


2010-11 Time Standards (new!)
SCY     SCM     LCM


Swim Meet Schedule
2010 Fall
2011 Winter


BC Meet  August 28, 2010  Meet Results


Mokihana Fun Meet August 21-22, 2010   Meet Results
Congratulations Team PCA for winning 24 1st place ribbons!

Personal Best Times:
Aimee - 100BK, 100IM
Samantha - 100FR (B to A), 100BK (NT to B), 50FL (C to B), 50BK (B to A), 100IM (B to A), 50FR (B to A)
Reyna - 100FR, 50FR (AA to Q), 100IM
Noa - 50FL (B to A), 100BK (NT to A), 100IM (A to AA), 50BK (B to A)
Noelle - 25FL, 25BR, 50BK, 50FR
Jacqueline - 100BR, 50FR
Christopher - 100BR (NT to A), 100IM, 100BK

2nd place - 200Medley Relay
3rd place - 200Free Relay
Jacqueline, Aimee, Samantha, and Reyna



Need PCA team shirts, swimsuits, goggles and caps? 
order form



USA Approved Swimsuits as of 1/25/10
USA New Rules on Swimsuits
USA Assisting a Coach Rule 
USA Safety Notice to Parents 
USA Safety Memo to Clubs and Coaches
USA Racing Start Certification  - FAQ 

USA USA Swimming Regulation Notification: Effective May 15, 2009 - Rule 102.9.1.A Swimsuits worn for all 12 & under age group defined competition shall not cover the neck, extend past the shoulder, nor past the knee.

USA Swimming Regulation Clarification: Restriction on Wearing More Than One Swimsuit.  see article



Parents:

Volunteer for Team Tent or Timing Duty at swim meets! 
Team Tent and Timing Duty Guidelines

Please familiarize yourself with the PCA Overview.  Monthly dues and fees have been updated (as of 1-19-10).   

Please inform the PCA Webmaster  by e-mail if your swimmer(s) WILL NOT be entering a swim meet by at least 2 weeks prior to the meet date.  You will be responsible for the entry fees if you fail to let the PCA Webmaster know and your swimmer(s) are entered in the meet.  (E-MAIL only please)  Mahalo!  

Please turn in the " Permission to Videotape/Photograph/ Publish on Website Form ."  Names will not be mentioned on this website until the signed form is turned in.  Mahalo!



PCA's first  NATIONAL CHAMPION!
2010 NAIA Swimming & Diving National Championships
Results (click on the events on the page)

Congratulations Sarah!
3rd place in 200IM  
(see video)
4th place in 200FLY
1st place in 400IM     (see video)



Hawaii Invitational  August 14-15, 2010   Meet Results


Jr. Age Group LCM Championships   July 31 - August 1, 2010
Meet Results       Score      Teams


2010 Age Group LCM State Championships  July 16-19, 2010      
Results     Scores     Teams



     PCA OHANA NEWS

       SWIMMERS 
  practice groups

      CLUB INFO

     VIDEO/PHOTO/WEBSITE RELEASE FORM 

       TIME STANDARDS

        CONVERSION CALCULATOR

     MEET SCHEDULE

    MEET INFO & RESULTS

     ARCHIVED MEET RESULTS

    RANKINGS

     RECORDS

POOL LOCATIONS  on Oahu



Practice Notice:

Practice this week:

VMAC
for all groups until further notice. 
Friday, September 3, 2010 - No Practice (Furlough)


PC Pool will be closed from Aug 2 until further notice due to renovations.



VMAC:       5:00PM - 7:00PM
P.C. Pool:  5:00PM - 6:30PM

Normal practice schedule:
Blue Group - P.C. Pool    5:00PM - 6:30PM
Purple & White Groups  - VMAC   5:00PM - 7:00PM
(see Practice Groups)  




August/September Calendar:

     No practice on the following days:  (tentative - subject to change)               

  • Sep 3  Friday     - Furlough
  • Sep 6   Monday - Labor Day
  • Sep 24 Friday    - Furlough
  • Oct 8   Friday     - Furlough
  • Oct 29  Friday    - Furlough
  • Nov 11 Thursday - Veteran's Day
  • Nov 12 Friday    - Furlough 
  • Nov 25 Thursday - Thanksgiving Day
  • Nov 26  Friday   - Furlough
  • Dec 10  Friday   - Furlough
  • Dec 17 Friday    - Furlough
  • Dec 24 Friday    - Christmas Eve 
  • Dec 31 Friday    - New Year's Eve



Upcoming Meets:      

  • Pentathlon (need at least one A-time)
  • Saturday, Sept 11, 2010
  • UH
  • Please inform the PCA Webmaster if you are UNABLE to enter this meet by Friday, Sept 3, 2010.

  • Al Minn Invitational (need at least one AA-time)
  • Saturday - Sunday, Sept 25-26, 2010
  • AUL - Kailua
  • Please inform the PCA Webmaster if you are UNABLE to enter this meet by Saturday, Sept 11, 2010.


  • Bill Smith Invitational (need at least one AA-time)
  • Saturday - Sunday, Oct 23-24, 2010
  • VMAC - KSC


  • Classified Meet
  • Sunday, Nov 7, 2010
  • TBA - TBA


  • 31st Annual Ken Suenaga Invitational
  • Saturday - Sunday, Nov 27-28, 2010
  • VMAC - PCA
  • Reserve these dates on your calendar!


  • Classified Meet
  • Saturday, Dec 4, 2010
  • TBA-TBA


  • 2010 SCY Age Group Championships
  • Friday - Monday, Dec 17-20, 2010
  • Punahou - PAQ



Tip Corner:                                      

Natalie Coughlin's Video Swimming Tips  

Video on Underwater Backstroke Kick


From the USA Swimming website:

BACKSTROKE HIP POSITION

BY KELSEY SAVAGE HAYS//Correspondent
For many years, coaches told backstrokers to roll their hips so far over they spent almost as much time swimming on each side as on their backs. But now, the techniques of ace swimmers like Aaron Piersol and Ryan Lochte are providing evidence that backstroke should stay true to its name.

Matt Kredich, head coach of the University of Tennessee's women's team, breaks down his approach to teaching backstroke technique:

  1. Swim parallel to the water: It's tempting to overlook the hips. They don't have the extensive range of motion of the arms or the powerful muscles of the legs, but according to Kredich, the hips provide the momentum for every stroke. If the hips roll too far to one side, then the swimmer's kick becomes wider and less efficient as the swimmer must use his legs to re-balance. Doing so slows down tempo and makes the stroke weaker. Instead, keep the hips fixed and abs flexed so that your shoulders move around your core and maintain a narrower and more powerful kick. While the hips will naturally rotate side-to-side a little bit, keeping them as stable as possible creates a fulcrum for the rest of the body to move off of.
  2. Enhance your core: In order to gain momentum from your hips, strengthening your abdominal muscles is a must.  Coach Kredich has his Lady Vols do crunches and other core-exercises with a medicine ball to enhance stomach and side muscles.
  3. Work on timing: To create the energy that will power the rest of the stroke, your hips should begin rotating away from the pulling arm just as the extended arm's hand begins catching water. Coach Kredich uses the one-arm backstroke drill to focus his swimmers' timing until it's perfectly accurate.



No pool practice?  Try running........
Running and Swimming Benefit Each Other

Abdominal strength is essential to fast swimming.....do some crunches.....
The A.B.C.'s of Abs



2010 Western Zone Swimming Championships
Realtime Results

2009 Western Zone Age Group Swimming Championships
Meet Results   Scores  Teams

2008 Western Zone Championships
"Da Zone" - 2008 Zone Blog Archives
Team Hawaii Results


2010 Northwest Section Age Group Championships
Meet Results
Wed & Thur BLOG page
Fri, Sat & Sun BLOG page
Mon BLOG page   

2009 Northwest Age Group Sectional Championships  
Meet Results   Team Scores



Please check back regularly for practice notices, news, and announcements .                                                                                                                                   

                                                

PCA Webmaster

  • Updated:  2010-09-01
  •