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Jul 2, 2015 - CWAC Takes Second At Midway
CWAC took 2nd in the 1st Annual Firecracker Invitational last weekend. New team records were set by Alexia Brockmann in the 6&Under girls 50 free, 100 free, 100 back, 100 breast and 100 fly. Brooke Wh...
Jul 1, 2015 - UIC Practice Schedule 7/2-4
Due to cleaning in the big pool on Thursday afternoon and the holiday there is a slightly different schedule at UIC for July 2, 3 and 4. Thursday (7/2) has regular AM schedule, but the big pool is cl...
Jul 1, 2015 - Building Good Practice Habits
Jun 30, 2015 - CWAC Wins Boiler Bash
Congrats to the 85 CWAC swimmers that led the team to victory at the Boiler Bash at Purdue University last weekend. Marysol Arce set a new overall and 17-18 team record in the 400 IM. Additional recor...
Jun 23, 2015 - 5 Reasons To Work On Your Dolphin Kick
If you?ve seen top level swimmers live, you know just how extraordinarily powerful they can kick underwater. Swimmers like Michael Phelps, Florent Manaudou, and Tom Shields perform the undulating dol...
Jun 19, 2015 - Nutrition Tips For Swimmers
Swimmers want to do their best. Not only that, they want to win. Many young swimmers work hard to get to the next level. They log endless hours in the pool, work on their stroke technique, and even tw...
Jun 15, 2015 - CWAC Wins Father's Day Challenge
Congrats to the over 200 CWAC swimmers that led the team to victory over the weekend at the Wheaton Father's Day Challenge. Sophie Xie and Ryan Hardiman won the 9-10 girls and boys high point awards. ...
Jun 14, 2015 - Miller & McKinney represent Team Illinois
Congrats to Zenin Miller and Joia McKinney who represented Team Illinois at the Central Zone Multi-Cultural and Diversity Meet this past weekend in Brownsburg, Indiana.
Jun 13, 2015 - CWAC Swimmers Volunteer with Olympians
Several CWAC swimmers volunteered on Friday with Olympians Cullen Jones, Conor Dwyer, Jessica Hardy and Rowdy Gaines to promote the USA Swimming Make A Splash Foundation. The foundation seeks to rai...
Jun 4, 2015 - Suit Sale
We have the following tech suits available for purchase: Female LZR Elite - Size 23 ($175) Male LZR Elite - Size 22 ($100) Suits are first come first serve.
Jun 4, 2015 - 5 Parent Tips To Encourage Your Swimmer
I was asked recently by a new swim parent on how to motivate your swimmer. The short answer is that you cannot motivate your child. Motivation comes from within. What we CAN do for our swimmers is enc...
Jun 3, 2015 - CWAC puts 25 in the Illinois Top 10
25 CWAC swimmers achieved top 10 times in Illinois during the 2014-15 short course season. Isaac Davis (3), Seth Miller (1), Parker Nolan (6) and Bence Szabados (1) each posted the fastest time in the...
Jun 2, 2015 - Quality Protein
TOP TIPS FOR INCLUDING QUALITY PROTEIN CHRIS ROSENBLOOM, PHD, RDN, CSSD ?Little Miss Swimmer sat at the poolside, eating her casein and whey. Along came a rival who sat down beside her and Miss S...
Jun 1, 2015 - CWAC Wins Irish Invitational
Congrats to the 112 CWAC swimmers that helped lead the team to victory at the Irish Aquatics Invitational. Alexia Brockmann and Julieta Tracy each broke 4 team records. Brockmann set new records in th...
May 31, 2015 - Performing At A High Level
What can we learn from swimmers who perform at a consistently high level? As it turns out, lots?here are just a few that you can apply to your own swimming: 1. Get up after you get beat down. Mike Tys...
May 28, 2015 - Battling Through
Our swimming doesn?t always go, well, swimmingly. We lose that precious feel for the water. That nagging ache in our shoulder or knee turns into something far more serious. We get frustrated at a lack...
May 21, 2015 - UIC Practice Schedule Starting May 26
With the high school water polo season wrapping up this weekend we will now have access to the small pool on a regular basis. The practice times have not changed, but some groups will now be practicin...
May 19, 2015 - 5 Traits of Mental Toughness
Internal fortitude. The will to win. The desire to master and persevere. These words usually get tossed around when coaches discuss elite swimmers. Those at the top of the podium all come from differe...
May 14, 2015 - The Importance of Sleep
May 11, 2015 - CWAC Wins Dive Into Summer Meet
Congrats to the 175 CWAC swimmers that participated in the Dive Into Summer Meet over the weekend. The team came out victorious as we just outscored the host team. Alexia Brockmann again rewrote the r...
May 7, 2015 - Dehydration & Electrolytes
Almost every swimmer has been asked by a non-swimmer if they sweat during practice. The answer is a resounding, ?yes, of course?. The problem is, swimmers tend not to notice their sweat production due...
May 4, 2015 - Brockmann sets 3 new team records
Congrats to Alexia Brockmann who set 3 new CWAC team records at the intrasquad meet on Saturday. She established new marks in the 6&Under girls 100 IM, 25 breast and 25 fly. Way to go Alexia! Click he...
May 3, 2015 - Motivation
It?s hard work chasing our goals. Not only does it require investing a lot of effort, with countless hours in and out of the pool, but it also requires us to suspend our fears. The fear of failure, fe...
May 2, 2015 - CWAC Intrasquad Meet Results
Congrats to the 125 CWAC swimmers that participated in the intrasquad meet today at Evergreen Park. Meet results are posted below. Event winners include Isis Hurtado, Jonny Blackman, Gabby Veliz, Summ...
May 2, 2015 - UIC Parent Meeting Notes
Click here for the agenda items from the UIC parent meeting on Friday, May 1.
Apr 28, 2015 - Mental Toughness
Mental toughness is earned. Not something you are gifted via genetics, or given as a kid. It?s accrued through experience, which means that anyone ? if they so choose ? can develop it. After all?The u...
Apr 21, 2015 - Staying Focused During Practice
Here are a few different ways to stay focused and productive while at practice: Be clear about what you want to achieve that day in the pool. Nothing sets a mind to wander in the middle of a set or wo...
Apr 17, 2015 - 5 Things Fast Swimmers Understand
Swimming fast in the pool is fun. In fact, I?d go so far as to say that it is downright awesome. For the swimmer struggling to break through, to reach that qualifying standard, to break that record, t...
Apr 13, 2015 - 4 Ways To Prepare For A Swim Meet
Being ready to do your best is no simple task, but with these tips you can prepare yourself mentally and physically. 1. WARM UP THE RIGHT WAY So many people think warm up is, for example, a 400 smooth...
Apr 2, 2015 - Be Ready So You Don't Have To Get Ready
?You don?t rise to the occasion; you sink to the level of your preparation.? ? Chip Kelly. I remember very vividly the day that I learned this lesson. A couple hours after a race I was able to sit dow...
Apr 1, 2015 - Long Course Meet Schedule
The long course meet schedule is now posted on the website - click here . As additional meet packets become available they will be posted
Mar 27, 2015 - 5 Daily Habits For Mental Success
An easy way to have more fun in the pool while also seeing more progression and improvement in your best times is to line up a solid mental attitude. The way we mentally approach our workouts and comp...
Mar 23, 2015 - CWAC Swimmers Nationally Ranked
As we wrap up the short course season several CWAC swimmers have national rankings and several have earned top 100 All-Time performances. Click here for more information. Parker Nolan (11 year old b...
Mar 18, 2015 - Becoming a Great Swimmer
What do the best swimmers in the world do unlike anyone else? Actually, let?s change that. What do the best athletes in general do to be so amazing? What makes them so much different from the rest of ...
Mar 16, 2015 - CWAC Finishes 3rd at State
For the second season in a row CWAC finished third at the Illinois Age Group State Championship Meet! The Wolfpack accumulated over 1100 team points to secure their highest ever finish at the short co...
Mar 15, 2015 - AG State Day 3
CWAC wrapped up the 2015 Illinois Age Group State Meet with a third place overall team finish. The third place finish ties the highest in team history (LCM 2014) and marks the highest ever finish for ...
Mar 14, 2015 - AG State Day 2
It was a strong day of swimming on day 2 of the state meet. The Wolfpack vaulted into third place in the overall standings and were led by Seth Miller who grabbed his first ever state title winning th...
Mar 13, 2015 - AG State Day 1
The Wolfpack had a strong performance on day 1 of the Illinois Age Group State Championship Meet. Julieta Tracy posted the highest finish on the day taking runner up honors in the 10&Under girls 100 f...
Mar 11, 2015 - CWAC Finishes 6th at State
The CWAC senior squad finished 6th at the Illinois Senior State Championships. Congrats to Marysol Arce who finished 3rd in the overall women's highpoint standings. Below are links to each of the dai...
Mar 9, 2015 - SR State Day 4
The Senior State Meet wrapped up on Sunday night with another great showing for the Wolfpack. Marysol Arce started off the night with 4th place showing in the 1650 breaking the 17:00 barrier for the f...
Mar 8, 2015 - CWAC picks up 5 new state cuts
At the CWAC last chance time trial meet on Sunday, CWAC swimmers achieved 5 new state cuts including 4 first time qualifiers - Maya Arroyo, Charlie Tracy, Gabby Veliz and Orlando Xie. Click here for...
Mar 7, 2015 - SR State Day 3
It was another day of strong swimming for the Pack at the Senior State Meet. Charlotte Rosenberg posted the highest finish on the day taking 4th in the 200 IM along with a 7th place finish in the 500 ...
Mar 6, 2015 - SR State Day 2
Day 2 of the Illinois Senior State Meet saw the Wolfpack post 6 finals and 4 consol swims to finish the day in 4th place. Marysol Arce was again state runner up in the 400 IM setting new 17-18 and ove...
Mar 5, 2015 - SR State Day 1
Day 1 of the Senior State Meet kicked off on Thursday night with the 1000 free with 4 new team records. Marysol Arce dropped 7 seconds off her entry time to take second place overall and establish a n...
Mar 4, 2015 - 4 Parent Tips
Younger children are the future of swimming. They are important. The coaches know this. They want them to stay with swimming and be successful. One of the keys to a young child?s success is having fun...
Mar 1, 2015 - CWAC takes third at Regional
CWAC took third at the regional championship over the weekend. Gabby Veliz and Charlie Tracy rewrote the record books. Gabby set new records in the 8&Under girls 50 free, 100 free, 50 back and 200 IM....
Feb 27, 2015 - 4 Things To Get Your Mind Right
While I have studied psychology and I understand all of the science that says that the mental makes a tangible, physical difference, I won?t get into the particulars. On the subject, Dr. Goldberg is a...
Feb 23, 2015 - CWAC IHSA State Qualifiers
Congrats to the 8 CWAC swimmers that qualified for the IHSA High School State Championship Meet. This is a great achievement to have swimmers from 4 different school represented. Billy Barth - St. Ign...
Feb 22, 2015 - CWAC Wins Conference Championships
Over 100 CWAC swimmers helped lead the team to victory at the Windy City Conference Meet on Sunday. Congrats to Charlie Tracy who set a new team record in the 8&Under boys 500 free. Zenin Miller picke...
Feb 21, 2015 - CWAC Wins 8&Under Conference
CWAC won the inaugural 8&Under conference championships on Saturday and swept all four relays. Event winners include Dallas Birkenbeuel, Chloe Hurst, Jessica Kurpeikis, Victor Margeta, Meghan Semmer a...
Feb 20, 2015 - The Best Carbs To Include In Your Diet
THE BEST CARBS TO INCLUDE IN THE TRAINING DIET BY JILL CASTLE//MS,RDN Carbohydrate-based foods are a swimmer?s best buddy when it comes to fueling for competition. Carbohydrate-containing foo...
Feb 15, 2015 - CWAC Wins Valentine's Day Classic
Congrats to all of the CWAC swimmers that helped lead the team to victory at the BR Ryall Valentine's Day Classic over the weekend. Thanks to all of our volunteer timers and officials who helped out. ...
Feb 11, 2015 - Choose Wisely When Dinning Out
CHOOSE WISELY WHEN DINING OUT BY CHRIS ROSENBLOOM, PHD, RDN, CSSD Dining out at quick service restaurants is an easy option for many busy swimming families. I?ve written on healthy choices while e...
Feb 4, 2015 - Top Food Mistakes Swimmers Make
TOP FOOD MISTAKES MADE BY SWIMMERS BY CHRIS ROSENBLOOM//PHD, RDN, CSSD I have been a nutrition consultant to hundreds of athletes over the past many years. From high school to professional athletes,...
Jan 31, 2015 - Polar Bear & Tops Meet
Congrats to the 69 CWAC swimmers that participated in the Polar Bear Challenge today at UIC. Numerous best times were achieved across the board. Event winners include Charlie Tracy, Rishi Nair, Jessic...
Jan 31, 2015 - Strategies for Getting Enough Protein
5 STRATEGIES TO MAKE SURE YOUNG SWIMMERS GET ENOUGH PROTEIN Protein is a nutrient everyone in the sports world talks about, from boosting it in the diet to eating the right types. Protein certainl...
Jan 29, 2015 - Will You Be Great?
We all dream of achieving the pinnacle of excellence. But few have the stomach for what comes next. The hard work, the sacrifice, the time spent honing and perfecting our technique, elevating our cond...
Jan 23, 2015 - 8 Ways to get Psyched Up
Jan 22, 2015 - CWAC takes second at Carmel Meet
Congrats to the 85 CWAC swimmers that participated in the Carmel Invite over the weekend. The team moved up one spot on the final day to take second place behind the host team. This is one spot higher...
Jan 12, 2015 - 5 Ways To Relax Before Your Race
Supersonic speed in the water is all about relaxation. Alexander Popov knew it, Ian Thorpe knew it, Michael Phelps knew it. Watch any of the ground-breaking swims by these athletes and what generally ...
Jan 9, 2015 - Why Not You?
Over the couple of years that I have been writing for SwimSwam I have received a significant amount of email from readers of my articles. Many of them seek advice, while others reach out to share stor...
Jan 7, 2015 - 5 Ways To Improve Your Dolphin Kick
Realistically, underwater dolphin kicks can account for up to 60% of a race (in yards). There is a reason why swimmers are limited to only 15 yards/meters of underwater dolphin kicks: they are much f...
Jan 5, 2015 - HWSA Meet Recap
Congrats to the 135 CWAC swimmers that participated in the HWSA Winter Splash over the weekend. The team finished 3rd in a very close race with Lyons and the host HWSA team. Congrats to Gabby Veliz wh...
Dec 22, 2014 - CWAC Wins Candy Cane Classic
Congrats to the 100 CWAC swimmers that participated in the Candy Cane Classic on Saturday and helped lead the team to victory with just under 2000 points. New team records were set by Gabby Veliz in t...
Dec 7, 2014 - Mustang Pentathlon Results
Congrats to eveyrone who participated in the Pentathlon on Saturday. This is a great meet to swim all of the event and an IM in one session. Gabby Veliz set a new team record in the 8&Under girls 100 ...
Oct 21, 2014 - Illinois Regional & State Times Released
Illinois Swimming has released the new regional and state times for the 2014-15 season. Start setting those goals!! Click here
Oct 15, 2014 - CWAC puts 27 in the Illinois Top 10
Congrats to the 27 CWAC swimmers that posted top ten times in the state of Illinois during the 2014 LCM season. A special shout out to Marysol Arce (200 fly), Isaac Davis (50 free & 100 fly), Will Dav...
Sep 18, 2014 - Olympic Trial Cuts Released
USA SWIMMING SETS QUALIFYING TIME STANDARDS FOR 2016 U.S. OLYMPIC TEAM TRIALS ? SWIMMING 1 1 9/18/2014 USA Swimming today announced the qualifying time standards for the 2016 U.S. Olym...
Sep 9, 2014 - CWAC Puts 4 on Scholastic All-American Team
Congratulations to Marysol Arce, Billy Barth, Charlotte Rosenberg and Anthony Tremmel for making the 2013-2014 Scholastic All-American Team! This is a national award given by USA Swimming to honor swi...
Sep 5, 2014 - The Importance of Sleep
How Much Sleep Do Swimmers Need? Swimmers push themselves hard in the pool. They try to make healthy life decisions when it comes hydration and nutrition. But where many begin to cut corners is on the...
Aug 21, 2014 - Coming Back from a Break
For most swimmers it is officially summer. And by summer I mean a couple weeks of almost guilt-free respite where we are able to catch up with friends, sleep in, and slowly peel off the smell of chlor...
Jul 13, 2014 - CWAC Now On Twitter
CWAC is now on Twitter - follow us at @PackPride10
Apr 21, 2011 - Beyond Limit: Fran Crippen Tribute
Mar 10, 2011 - CWAC Team Pictures