Announcements: 

A true story about Soichi Sakamoto and his Three Year Swim Club on stage.......

The Three Year Swim Club
by the Honolulu Theatre for Youth
Tenney Theatre
Saturdays @ 4:30PM Feb 6 - Mar 6, 2010

click here for ticket info

Learn about the Three Year Swim Club

USA Swimming Approved Swimsuits as of 1/25/10

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

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

2009-2010 Swim Meet Calendar 

USA Approved Swimsuits as of 1/25/10  new!
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!

Classified Meet  January 23, 2010  Meet Results

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

Last Chance Meet December 5-6 , 2009  Meet Results

     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:

2/8 - 2/12  PRACTICE AT VMAC 

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)  


February/March Calendar:

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

  • Feb 15 Monday - President's Day
  • 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:       

  • A+ Meet (this meet will be in short course!)
  • Sunday, February 20
  • VMAC - BOWS
  • Please inform the PCA Webmaster if you are UNABLE to swim this meet by Monday, Feb 8.
  • Saturday - Sunday, February 27-28
  • UH - AUL
  • Please inform the PCA Webmaster if you are UNABLE to swim this meet by Saturday, Feb 13.
  • 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!

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 new!

From the Swimming World Magazine website........

Butterfly - Whip Your Feet

For a really powerful butterfly kick, relax the feet. Don't force them.

Imagine your body is a long whip, with your head and chest as the handle, and your feet as the tail or snapping part at the end of the whip. To get the BIGGEST crack of the whip, you wouldn't focus your attention on the end (the fee)...you'd focus your attention on the handle (the chest).

Too many swimmers focus on the feet FIRST, and this makes it tough to achieve true power in the kick. Instead, try focusing on the chest, and let the feet simply flow, or be soft, during the kick so they can SNAP, WHIP, CRACK at the end of the body.



 
 		 Misty Hyman is famous for her fantastically efficient kick, and you can see in the pictures how soft and supple her feet are while they follow her body through the water. You can also almost feel the CRACK of her feet when she finishes her kick.
While the kick is initiated with the top of the body, don't forget to use your thighs to really add that final push. This also aids in popping the hips up, and helping you con-tinue with a fluid line through the water.

 

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:  2010-02-06