Announcements: 

2010 Swim Meet Calendar   updated as of 3/4/10


Junior Age Group Championships   Feb 28 & Mar 6 
Results   Scores   Teams

Thank you to the Garcia's and Harada's for volunteering to time!

Congratulations swimmers on a great swim meet!

Personal Best Times and Medals:
Cheyenne
- 50FR (5th), 100BR (4th) AA to Q!,
200FR (3rd), 50BR (3rd) A to Q!, 100FR (6th) A to AA, 100IM (2nd) AA to Q!
Congratulations Cheyenne on earning the most points for PCA!

Reyna - 50FL (3rd), 100BR (6th), 200FR (2nd) AA to Q!, 50BR (8th), 100FR (5th), 100IM (1st) AA to Q!
Congratulations Reyna...Jr. Champion in 100IM!

Malia - 50FR (7th), 100BK (8th), 100FL (1st), 100FR
Congratulations Malia...Jr. Champion in 100Fly!

Putri - 50FR (A to AA), 50BK
Congratulations Putri on your first AA time!

Samantha - 100BR
Jacqueline - 100FL (4th) A to AA, 100FR (A to AA), 200IM (4th)
Noa - 50BR (6th), 100FR, 100IM (7th)

Christopher - 50BK (A to AA), 100IM (8th)
Congratulations Christopher on your first AA time!

Congratulations Girls 10&U 200Medley Relay Team on a 3rd place finish!  Congratulations Reyna, Samantha, Cheyenne & Malia!


PCA Alumni Sarah competed with Olympic Swimmers at the Missouri Grand Prix.  She was able to meet and take photos with two Olympic Stars....click on the Swimmers link below!

NAIA Swimming & Diving National Championships.  Results (click on the events on the page)

Congratulations Sarah!
3rd place in 200IM
4th place in 200FLY
1st place in 400IM   PCA's first  NATIONAL CHAMPION!


Department of Park & Recreation Fee Proposal for the use of VMAC  updated!


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!



A+ Meet  February 20, 2010   Meet Results


Classified Meet  January 23, 2010  Meet Results


Hawaiian Swimming Short Course Age Group State ChampionshipsDecember 18-21, 2009
Results   Scores   Teams   



     PCA OHANA NEWS

       SWIMMERS  new photos!
  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:

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)  




March/April Calendar:

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

  • Mar 26 Friday    - Prince Kuhio Day
  • Apr 2    Friday    - Good Friday
  • May 31 Monday - Memorial Day
  • Jun 11  Friday    - King Kamehameha Day
  • July 5    Monday - Independence Day (observed)
  • Aug 20 Friday    - Statehood Day
  • Sep 9   Monday - Labor Day
  • Nov 11 Thursday - Veteran's Day
  • Nov 25 Thursday - Thanksgiving Day
  • Nov 26  Friday   - Ken Suenaga Invitational
  • Dec 24 Friday    - Christmas Eve 
  • Dec 31 Friday    - New Year's Eve



Upcoming Meets:       

  • Northwest Age Group Sectionals
    Friday - Sunday, March 19-21, 2010
  • Weyerhaeuser King County Aquatic Center
    in Federal Way, Washington
  • Good luck to Kylie and Aimee!

  • BC Meet
  • Saturday, March 27, 2010
  • Punahou - PAQ
  • Please let the PCA Webmaster know if you are UNABLE to swim this meet by Saturday, March 13.

  • A+ Meet
  • Saturday, April 3, 2010
  • Kaneohe - KSA
  • Please let the PCA Webmaster know if you are UNABLE to swim this meet by Saturday, March 20.

  • Mamizuka Invitational (must have at least one AA+ time)
  • Saturday - Sunday, April 24-25, 2010
  • Manoa - MAN

  • BC Meet?
  • Sunday, May 2, 2010

  • A+ Meet
  • Saturday, May 22, 2010
  • VMAC - PCA

  • Sakamoto Invitational (must have at least one AA+ time)
  • Friday - Sunday, May 28-30, 2010
  • MAUI

  • BC Meet?
  • Saturday, June 5, 2010
  • Pearl Harbor - PHA

  • Rainbow Invitational (must have at least one AA+ time)
  • Saturday - Sunday, June 12-13, 2010
  • VMAC - BOWS

  • A+ Meet?
  • Saturday, June 19, 2010
  • Iolani - IOL

  • Keo Nakama Invitational (must have at least one AA+ time)
  • Friday - Sunday, July 2-4, 2010
  • VMAC - HSC

  • Age Group LCM State Championships (Q-times)
  • Thursday - Sunday, July 15-18, 2010 ???
  • VMAC - LSC

  • 2010 Western Zone Championships (Zone times)
  • Wednesday - Saturday, August 11 - 14, 2010
  • San Jose, CALIFORNIA


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


2008 Western Zone Championships

2009 Western Zone Age Group Swimming Championships
Meet
Results   Scores  Teams


USA Swimming Race of the Week
Aimee's video is in the Race of the Week Archives  



Tip Corner:                                      

Q & A With Natalie Coughlin: Kicking, Flip Turns, Core Strength and Nutrition

Video on Underwater Backstroke Kick


From the USA Swimming website....Speedo Tip of the Week:

Foods for Lifelong Health

BY KATHLEEN WOOLF, PhD, RD
As an athlete, you know that healthy eating prepares your body for optimal performance.  Did you know that your food choices today influence your health tomorrow?  Healthy eating can significantly lower your risk for future disease such as cardiovascular disease, cancer, obesity and diabetes.  Swimmers and non-swimmers alike can achieve their goal of lifelong health and fitness by selecting from the following top foods:

Berries are full of antioxidants and help to protect your body from cancer, heart disease and even Alzheimer's disease.  Berries are simple to prepare.  After rinsing, add blueberries, raspberries, strawberries or blackberries to cereal, frozen yogurt and salads.

Salmon contains lots of omega-3 fats, the type of fat shown to lower the risk of heart disease, stroke, dementia and depression.  Include two servings of salmon per week to provide your body with this healthy fat.  Choose wild salmon over farmed salmon.

Whole grains (whole wheat bread, popcorn, brown rice, oatmeal and barley) are good sources of fiber and nutrients and provide your body with carbs, your fuel for exercise.  Whole grains consist of the entire grain seed.  Look for the words "whole" or "whole grain" when reviewing ingredient lists to ensure you are selecting whole grains.  A diet rich in whole grains can lower your risk for diabetes, colon cancer,and inappropriate weight gain.

Low fat milk and dairy products provide your body with protein, calcium, phosphorous and vitamin D, important nutrients for bone health.  Vitamin D also blunts the risk of several diseases including multiple sclerosis, cancer and diabetes.  For optimal health, incorporate low fat (skim or 1%) milk and yogurt into your meals and snacks several times a day.

Green veggies such as spinach, collards, broccoli, kale and asparagus are full of nutrients (vitamin A, vitamin C, folate iron, and phytochemicals) and help lower risk of birth defects, heart disease, cancer and age-related vision loss. Choose a variety of vegetables every day. Green veggies can be roasted, stir fried, or added to a salad or soup. 

Water. Many individuals, including swimmers, are at risk of dehydration.  Dehydration can lead to headaches, fatigue and poor performance.  Stay hydrated by including 8-10 glasses of water a day. Avoid energy drinks and caffeinated beverages as they may lead to further dehydration.

By focusing on these nutrient-rich foods, you will fuel your body for today and protect your health for decades to come.


 

 

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


Northwest Age Group Sectional Championships  Mar 27-29, 2009  
Time Standards    Meet Results   Team Scores
                                                

PCA Webmaster

  • Updated:  2010-03-09
  •