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Announcements: 2010 Swim Meet
Calendar
updated as of 3/4/10
Congratulations swimmers on a great swim
meet! NAIA
Swimming & Diving National Championships. Results (click on the events on the
page) 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! 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
 PCA OHANA NEWS
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Practice Notice: VMAC: 5:00PM -
7:00PM
Normal
practice schedule:
March/April Calendar:
No practice on the following days: (tentative - subject to change)
Upcoming Meets:
No pool practice?
Try running........ Abdominal strength is essential to fast swimming.....do
some crunches..... 2008 Western Zone Championships
2009 Western Zone Age
Group Swimming Championships 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.
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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 |
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