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Swimmers warming up for Welsh Championships



PEMBROKESHIRE COUNTY SWIMMING (PCS) are in the final throws of preparation for the Welsh Championships, due to be held at the National Pool in Swansea, between Friday (Mar 30) and Monday (Apr 2).

PCS Assistant coach Sam Jones took the opportunity to break the training schedule to undertake a Question and Answer session with his young charges, allowing them to focus on the task before them but also reflect on the progress they have made since joining the County Squads.


Tom Webb

Club: Haverfordwest Seals

National Performance Squad: Aged 17

Favourite stroke: Breast stroke

School: Pembrokeshire College

Favourite subject: Studying for a Level 3 Diploma in Sport

Training commitment: “I attend three morning sessions (6am – 7:30am) during the week and between 7am and 9am on a Saturday. For four evenings a week I am swimming in tow hour blocks. On top of this I do five sessions of land training a week, for 40 minutes and attend the Strength Academy Wales sessions.”


Grace Thomas

Club: Milford Tigers

Academy Squad; Aged 10

Favourite stroke: Butterfly and back stroke

School: Broad Haven Primary School

Favourite subject: Maths

Training commitment: “On waking up I also spend time stretching before enjoying breakfast usually porridge. If I am training in the morning I have a piece of toast and a drink before I leave for the pool and then have porridge when I come home, often with croissants before heading to school.

“In the evening I do homework and always try to relax, chilling on my IPad. Until evening training before eating well and reading before going to sleep.”

What to do like doing to relax when you aren’t swimming: “iPad, reading, gymnastics or if it’s not raining, going on my trampoline.”

What are your future ambitions in swimming in Pembrokeshire County Swimming: “I would like to get into the Performance squad in Pembrokeshire County Swimming. My future ambition is to get into the Olympics.”


Toby Price

Club: Tenby Dolphins

Junior National Squad: Aged 12

Favourite stroke: “Freestyle is my most successful and generally my favourite race. However, I’m beginning to improve all my stroke improves and now enjoy backstroke and butterfly more and more.”

School: Greenhill

Favourite subject: PE, Maths and Science.

Training commitment: “I Set my alarm at 4:30am and get up by 4:40am. I leave the house by 5am, eating breakfast in the car and trying to focus on the training ahead by listening to ‘wake up music’!

“I train from 5:40am to 7:30am, returning to get to school for 8:20am, where I can have time to eat a hearty breakfast. Evening training is from 7pm to 9pm at Tenby Leisure Centre, after which I enjoy a healthy cooked meal before heading to bed for 10pm.”

What to do like doing to relax when you aren’t swimming: “When I’m not swimming. I like to play on my PS4. I also play football for Tenby u12’s and Pembrokeshire County Schools.”

What’s been your most memorable experience when swimming with Pembrokeshire County: “I really enjoyed the Carmarthen Gala at Christmas. I felt that the positive training methods of the county pathway showed in my racing. It was also a fun gala with a good atmosphere and I also got to take part in relays, alongside my team mates, which l love.”

What are your future ambitions in swimming in Pembrokeshire County Swimming: “I would like to progress up through the county squads. I also aim to continue improving my strokes and my times. I hope to qualify for the nationals this year.”


Henry White

Club: Haverfordwest Seals

National Squad: Aged 13

Favourite stroke: Back stroke and the 200 metre Individual Medley

School: Sir Thomas Picton

Favourite subject: Georgraphy

Training commitment: “I train every weekday, sometimes twice a day. Occasionally I train on a Saturday morning too. This amounts to 14 hrs a week. I wake up at 5am to be at the pool for 5:40am. I have some cereal before I leave my house, then train for 2 hours and before walking to school. I have another breakfast at school!

“After school I walk to the leisure centre to have a pre training snack, stretch in the gym before doing onto the pool deck for another two hour swim session. I refuel with my main meal of the day, rehydrate before settling to sort out academic tasks and prepare again for the followings days schooling, hopefully being ready to sleep around 9pm.”

What to do like doing to relax when you aren’t swimming: “I enjoy playing FIFA 18 on the PS4 and going outside on the trampoline.”

What’s been your most memorable experience when swimming with Pembrokeshire County: “Getting into my first national final in the 2017 Welsh Winter Championships. It was in the 200 metre Backstroke.”

What are your future ambitions in swimming in Pembrokeshire County Swimming: “I would like to get into the Welsh National Squad and represent Wales at the Commonwealth Games.”


Ultra-runner demonstrates to never give up on your dreams



Rhys O’Mara (Left), Sanna (Centre) and Hollie Thomas (Right)

INSPIRATIONAL speaker Sanna Duthie recently inspired Military and Protective Services learners at the College with her story of running the 186 mile Pembrokeshire Coastal Path in a record breaking 51.5 hours without any sleep, to help raise money for the Welsh Air Ambulance.

Former College learner Sanna Duthie, an office manager by day and active runner by night, shared her experience of running the Pembrokeshire Coastal Path in record breaking time. Sanna had participated in a few marathons over the years such as Tenby Long Course Weekend, the Gower 50 and the London Marathon.

However, the real adrenaline rush to complete the Pembrokeshire Coastal Path was when Sanna competed in a 100 mile race of the coastal path in 2017.

“I realised I wasn’t too bad at that distance and then that’s when I got it in my head about doing the whole thing.”

Running a coastal path isn’t the easiest challenge and Sanna had to be prepared with an extensive training programme running over 300 miles a month equivalent to 10 miles a day. Sanna also had strength and conditioning training at a local gym to ensure her successful recovery.

“Coast running is hard on your muscles and joints and you need to strengthen those in order to not get injured,” said Sanna.

Originally Sanna started to run the entire coastal path in August 2020 but after 63 miles had to abandon the race due to dangerous weather conditions. This only made Sanna more determined and she completed her ultra-run on 8 th May 2021.

Sanna explained the highs and lows of the run, “There were times when I just wanted to quit, and I even started to hallucinate but I used a tactic where rather than focus on the whole run I broke it down into sections – this made things less overwhelming. Close friends and family would join alongside me on different stages of my run, and this motivated me to get to the finish line.”

Protective services learner Rhys O’Mara was thoroughly inspired by Sanna’s story, “I feel like, from the talk, I’m more inspired to go out and push myself to take on bigger and better physical challenges, the talk really showed that you can achieve anything when you dedicate yourself to a task. After College I’m looking to join the RAF as a drone pilot and have a full career in the forces.”

Sanna was the first female to run the entire coastal path and breaking the previous record of 64 hours and 32 minutes and raised an impressive £5,768.14 for charity.

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Veteran Vikings beaten by Swansea



HAKIN United Over 40s travelled to the Llandarcy Academy of Sport last Sunday (Nov 28) to play Swansea University.

Hakin took the lead inside 10 minutes as Matthew Price raced clear of the Uni defence before side footing the ball into the bottom corner.

A great start for the Veteran Vikings, but on the half hour mark, two quick goals for the Swansea men turned the game on its head.

A third goal just before half time put Swansea firmly in the drivers seat, but, the Hakin players felt that the goal was offside and that there was a handball in the build-up.

However, despite all of the protests, the goal stood.

Hakin looked far more purposeful in the second half, but they failed to find a goal that was going to get them back in the game.

Hakin are next in action on Sunday, December 12, when Church Village visit the Obs.

Hakin 40s: Jim Payne, Nick Jones, Adam Collins, Ali Davies, Paul Hannon, Marc Devonald, Simon Atyeo, Mark Riley, Paul Jones, Matthew Price, Phil Richards.

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Pembrokeshire Junior Netball League results



IN the Pembrokeshire Junior Netball leagues on Saturday (Nov 27), there were wins for Sapphires White Under 12s and Pembroke Under 14s.

There was also a win for Fishguard Under 16s as they beat Pembroke 28-24.

Results for Saturday, November 27:

Under 12’s:

Sapphires White 7-4 Chaos Thunder

Players player:

Sapphires: Orla Maulio Martina

Chaos: Annabel Richards

Under 14’s:

Pembroke 23-17 Sapphires White

Players player:

Pembroke: Carys Kenniford

Sapphires: Florence Barker

Under 16’s:

Fishguard 28 v 24 Pembroke

Players player:

Fishguard: Evie Rands

Pembroke: Megan Bowen

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