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Announcements:
Thank you to the PCA Ohana for volunteering to time in both sessions! Congratulations to all the swimmers on a great swim meet! Personal Best Times Jay - 100IM, 100Free Kylie - 200Fly (NT to Q), 200Back (NT to Q) Tyra I - 200Fly (NT to AA), 200Back (NT to AA), 200Free (NT to AA) Jacqueline - 100Breast (B to AA), 200IM (NT to AA), 100Fly (NT to B) Megan - 100Back (NT to A) Tyra K - 100IM (NT to Q), 200IM (NT to AA), 200Free (NT to AA) Michele - 100IM (NT to A), 50Breast (B to A), 50Free Sera - 50Free Malia - 100IM (NT to B), 50Breast (C to A), 50Free Reyna - 50Fly (C to B) Parents: 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! 2008-2009 Swim Meet Calendar
Parents: Please remember our club tent at swim meets are set-up on the morning of the meet (or the day before if the meet is held at VMAC). Inquire with your coach to find out what time the tent will be set-up. Let's all help to set-up and take down the tent so we may all enjoy the swim meet in the cool shade! Please kokua and take turns timing at the meets so everyone can enjoy watching their child(ren) swim. Timing at a meet is part of our commitment as parents. Each club entering a meet needs to fill in a certain number of timer slots. Please review the Parent Commitment and Responsibilities on page 7 of the PCA Overview (click on the Club Info icon below). Please inform Coach Jane 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 Coach Jane 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! Al Minn Invitational - Sept 27-28, 2008
Meet Results Pentathlon - Sept 13, 2008 Meet Results Rankings Watch Team PCA's winning cheer and read the blog: Mokihana Fun Blog
 PCA OHANA NEWS
Tip Corner: 3 Exercises to Strengthen the
Shoulders Most top professionals, elite juniors, college players, and high school players incorporate strength training and conditioning into their preparation for competition. But such training is not just for these elite players. The recreational player and beginners can also benefit from this sport-specific strength training. One area of particular attention when I work with athletes is the shoulders. Having strong shoulders is important to any "overhead" athlete such as volleyball players, softball players and swimmers. Overhead athletes must have strong, well-conditioned shoulders to be effective and remain injury-free. A well-rounded sports-conditioning program for overhead athletes should include exercises intended to address the entire shoulder, particularly the rotator cuff. Here are three of my favorite exercises that I use to help to strengthen that area:
This is a good exercise for the rotator cuff, one of the shoulder's potential trouble spots. Start Start in your "relaxed stance" as mentioned earlier. Place a light dumbbell in one hand and place that hand, palm down, on the opposite thigh (for example, put the thumb of your right hand on your left thigh). Keep your arm straight throughout this exercise.
Draw your arm across your body (out and up to above your opposite shoulder). Once your hand has reached a level above your shoulder, return to your starting position.
Perform this exercise slowly. Complete 12 repetitions, and make sure you switch arms. |
Practice Notice : Practice for all swimmers at VMAC 4:30PM -6:30PM. NO PRACTICE on Friday, October 10th - PCA CAMP! P.C. Pool will be closed for pool and building maintenance
until VMAC: 4:30PM - 6:30PM P.C. Pool: 5:00PM - 6:30PM Normal practice
schedule: Holiday
practice
schedule:
October/November Calendar:
NO practice on the following days:
Upcoming Meets:
No pool practice?
Try running........ Abdominal strength is essential to fast swimming.....do
some crunches.....
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Please check back regularly for practice notices, news, and announcements . |
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| Updated: 2008-10-09 |
PCA CAMP this
weekend!!! 
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