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Sep 19, 2014 - Having Confidence in the Pool
One of the most frequent mental hang-ups of swimmers I trained with over the years was a low sense of self-confidence. And oddly, this lack of self-belief was common with the swimmers who were committ...
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 16, 2014 - Tips for Faster Flip Turns
The important law of inertia comes into play at several key times during the flip turn and the approach to the wall is one of them. If a body in motion truly wants to stay in motion then the worst thi...
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...
Sep 4, 2014 - Tentative Meet Schedule
Below is the tentative meet schedule for the 2014-15 season. We are also considering a few Saturday morning meets for some of our younger and newer swimmers. Click here for the schedule
Sep 3, 2014 - Five Ways You Might Be Holding Yourself Back
It?s often be said that we can be our own worst enemies. I know that I have been my own worst enemy on more occasions than I can count, not only in the pool but in life outside of it as well. From mis...
Aug 29, 2014 - Tips for Being More Consistent In Practice
Those who have achieved any measure of success in the pool understand that it is not by some large stroke (pun intended) of luck, or as a result of one or two amazing practices that they achieved some...
Aug 26, 2014 - The Truths of Swimming
Another new season is upon us, and with it comes a fresh opportunity to achieve some awesome stuff. No matter how things went down this past season, September provides us a new chance to chase down sw...
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...
Aug 19, 2014 - Team Party
The CWAC end of the summer party will be on Thursday, September 4 from 6:00 - 8:00 at Dave & Busters on 1030 N Clark Street. Come out and celebrate another great season for the Wolfpack! Swimmers ca...
Aug 18, 2014 - How to be a More Coachable Swimmer
We?ve all had that swimmer on our team or in our training group. The one that argues with coach every time she writes up a workout on the board. That rolls his eyes when the group is asked to do somet...
Aug 12, 2014 - 3 Ways to Refresh and Recover During Your Break
Many athletes have reached the time of the year for rest and recovery. In this narrow window of time between the end of long course season and the beginning of short course, learn how to maximize your...
Aug 12, 2014 - Fall / Winter Practice Schedule
2014-15 Fall / Winter Practice Times Practice dates and times may change (especially Saturdays) based on pool availability, meets, high school and college practices, football games, school events, hol...
Aug 6, 2014 - Swim Team Store Tent Sale
The Swim Team Store will be having their annual tent sale on Saturday, August 23 from 10 AM - 4 PM at their Wheeling location (830 Seton Ct, #8). A great chance to get nice deal on gear.
Aug 5, 2014 - CWAC Take Fourth At SR State Meet
Moving from 6th to 5th after day two the Wolfpack had their sites set on 4th at the Senior State Meet over the weekend and it came down took the last event of the day to do it. The CWAC men and women'...
Aug 4, 2014 - Balancing Academics & Swimming
Here are 6 tips for maintaining a balance and achieving big in your bathing suit and in your nerding: 1. Plan your time. Student-athletes get overwhelmed when their schedule gets away from them. Inst...
Aug 3, 2014 - SR State Day 3
The team headed into the final day of competition sitting in 5th place and after a strong morning session put themselves in position to make a charge to 4th place. Isabel Veliz's 1500 swim from the mo...
Aug 2, 2014 - SR State Day 2
The Wolfpack were firing on all cylinders on Saturday morning put 7 in the championship finals and 7 in consols for the finals session. Anna Peterson opened up the night with a 4th place finish in the...
Aug 1, 2014 - SR State Day 1
Day 1 of the Senior State Meet opened up for the Wolfpack with the 100 breast, 200 free, 100 fly, 400 IM and 800 free relay. Reilly Shields reached the podium twice with a 4th place finish in the 400 ...
Jul 30, 2014 - Good Luck Zone Swimmers
Six CWAC swimmers will be representing Team Illinois at the 2014 Central Zone Championship Meet in Geneva, Ohio. Good luck to Hannah Gnatt, Elizabeth Lin, Madison Schiml, Rowan Symanski, Kathleen Wal...
Jul 30, 2014 - Mental Fortitude
There?s no doubt that mental fortitude is a strong cornerstone of any successful swimmer?s journey to the top of the podium. On their path to the top they encountered a lot of the same doubts, frustra...
Jul 28, 2014 - CWAC Takes Third at State
Congrats to the 44 swimmers that helped lead the Wolfpack to third place at the Illinois Age Group State Championships. This marks the highest ever finish for the Wolfpack!! Check out the daily recap...
Jul 28, 2014 - CWAC Swimmers Nationally Ranked
CWAC swimmers and relays in the long course national rankings. Summer Brainin (11 years) - 18th 50 free Elizabeth Lin (11 years) - 15th 200 fly Parker Nolan (11 years) - 6th 50 free, 4th 100 free, 11t...
Jul 27, 2014 - AG State Day 4
CWAC wrapped up Day 4 of the Age Group State meet with a pair of state titles and 3 runner-up performances. Isaac Davis won the 13-14 boys 50 free and Bence Szabados won the 11-12 boys 100 fly. Will D...
Jul 26, 2014 - AG State Day 3
CWAC remains in third place at the Age Group State Meet after 3 days of competition. Isaac Davis and the 13-14 boys 400 free relay earned state titles - click here . Will Davis finished second to his...
Jul 26, 2014 - State Champs
Saturday at the Age Group State Meet saw one individual and one relay crowned as state champs. Isaac Davis took home the state title in the 100 fly with a time of 57.13 that a new 13-14 and overall te...
Jul 25, 2014 - AG State Day 2
The CWAC Nation was showcasing their state shirts on Friday and held firm at third place on day 2 of the Illinois Age Group State Championships. Bence Szabados turned in a pair of runner up performanc...
Jul 24, 2014 - AG State Day 1
The Wolfpack opened up day one of the Age Group State Meet with lots of strong performances throughout the day and were led by Will Davis setting a new state record in route to winning the 100 backstr...
Jul 24, 2014 - Will Davis Sets State Record
Congrats to Will Davis who set a new state record in the 13-14 boys 100 backstroke on Thursday night at the finals of the Age Group State Meet. His time of 1:00.63 eclipsed the previous mark by .25 an...
Jul 23, 2014 - Congrats & Good Luck
Congrats to all of our swimmers who wrapped up their season last night at the Windy City Conference Championships and helped lead the team to victory. Meet results and recap are posted. Good luck to ...
Jul 23, 2014 - CWAC Wins Conference Meet
Congrats to the 75 CWAC swimmers that led the team to victory at the Windy City Conference Championships. Orlando Xie picked up two new regional cuts. Event winners include Maya Arroyo, Ryan Grasser, ...
Jul 22, 2014 - Freestyle Recovery
FREESTYLE RECOVERY: SWING FORWARD, RELAXED AND WIDE BY RUSSELL MARK//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT The freestyle arm recovery should be a controlled and relaxed throw of the hand, whethe...
Jul 21, 2014 - Eligibility Reports
Below are the updated eligibility reports for the Regional, AG State and SR State meets through June 29. COHO will be the last chance to qualify for regionals and regionals will be the last chance to ...
Jul 21, 2014 - Regional Recap
Congrats to the 65 CWAC swimmers that participated in the regional championships over the weekend at UIC. This is the last chance qualifier for the State Meet and CWAC achieved 13 new cuts. New state ...
Jul 20, 2014 - Speedo Sectional Update #4
The final day of swimming at the sectional meet saw the team post several strong morning swims. Charlotte Rosenberg and Rebeca Martinez qualified for the 200 IM tonight and Kendra Nealy and Nikol Lago...
Jul 19, 2014 - Speedo Sectional Update #3
Day 3 at the sectional championships saw several strong performances and team records established. Marysol Arce, Charlotte Rosenberg and Nikol Lagodzinska all had second swims in the 400 free with Arc...
Jul 18, 2014 - Speedo Sectional Update #2
Day 2 of the sectional meet saw many strong showings from the Pack. The girls 400 free relay of Charlotte Rosenberg, Natalie Tapia, Rebeca Martinez and Nikol Lagodzinska finished 14th and broke the te...
Jul 17, 2014 - Speedo Sectional Update #1
The CWAC Sectional Team kicked off day 1 of the Speedo Sectionals at the University of Iowa with the 100 free, 200 breast, 200 fly and the 800 free. The 200 fly proved to be the strongest event of th...
Jul 15, 2014 - Handling Pressure
There are fewer things more infuriating for a swimmer than not being able to tap into the well of talent and ability when it matters most. When your results don?t match your training it?s difficult no...
Jul 13, 2014 - CWAC Wins COHO Classic
Congrats to the 135 CWAC swimmers that helped lead the team to victory at the COHO Summer Classic over the weekend. Outdoor meets can be a challenge and swimmers were faced with both sun and rain thro...
Jul 13, 2014 - CWAC Now On Twitter
CWAC is now on Twitter - follow us at @PackPride10
Jul 10, 2014 - Tech Suit Sale
I have the following tech suits available for sale. Please let me know if you are interested. Female Suits LZR Racer Knee Skin ($100) - Sizes 24, 24, 25, 26 LZR Racer No Knee ($75) - Sizes 22, 23 Male...
Jul 5, 2014 - 5 Tips To Help You Fall Asleep
It?s the night before the big race and you are staring wide-eyed at the inside of your eyelids, thinking, panicking, and thinking some more. Did I prepare enough? I wish I hadn?t missed that couple o...
Jun 30, 2014 - CWAC Takes 2nd at Boilermaker Bash
Congrats to the 100 CWAC swimmers that made the trek down to Purdue to compete in the Boilermaker Bash. It was a great weekend of swimming with tons of new cuts, team records and best times. It was a ...
Jun 29, 2014 - Developing a Pre-Race Routine
The process of getting ready to swim fast is one that is sacred and unique to each athlete. We each have our own approaches to racing, our superstitions, our special meals, and so on. For some swimmer...
Jun 26, 2014 - CWAC Swimmers in Triathlons
CWAC Swimmers Connor Carr and Kyleigh Spearing competed over the weekend in Seattle, Washington. Carr qualified for the Youth Elite National Championships in August. Congrats to both!
Jun 23, 2014 - 5 Daily Habits to Make YOU a Better Swimmer
Our habits, good and bad, make up our swimming. They drive the way that we perform in the water, how we train, even how we fare in competition. The way you catch the water (elbow up?), how many dolphi...
Jun 23, 2014 - 10 Foods Swimmers Should be Eating
10 FOODS SWIMMERS SHOULD BE EATING BY JILL CASTLE, MS, RDN The mystery behind what to eat is never-ending, partly because miracle foods are constantly surfacing while other foods fall from grace. ...
Jun 18, 2014 - Tips for Self Confidence
Jun 16, 2014 - Strong Weekend of Swimming for the PACK
The team was split, but the pack swam strong at both the Lake Forest & Wheaton Meets over the weekend where the team finished 1st and 6th respectively. 16 new team records were set along with 24 new s...
Jun 15, 2014 - Eligibility Reports
Below is the regional and age group state elgiblity reports as of 6/15/14. Regional Eligiblity Report - click here Age Group State Eligibility Report - click here - does not include relays
Jun 13, 2014 - 6 Tips to Keep You Chasing Your Goals
No matter where you stand on the ladder of swimming prowess, from age grouper to world record holder, there are days where we just aren?t feeling it. Where we start to think that maybe we aren?t cut o...
Jun 8, 2014 - Mental Toughness
Mental Toughness Toolbox: Responding to Problems By Alan Goldberg//competitivedge.com There are a lot of things that can happen to you as a swimmer, both in practice and at meets that can potentially ...
Jun 7, 2014 - CWAC puts 25 in the Illinois Top 10
Congrats to the 25 CWAC swimmers that posted top ten times in the state of Illinois during the 2013-14 SCY season. Isaac Davis (100 fly) and Will Davis (100 back) each posted the fastest time in the s...
Jun 3, 2014 - 3 Steps To Better Body Position
In swimming, there is often an easy and a hard way to do something. All swimmers have experienced the effortless races and the not so effortless races. Among the factors that affect your endurance and...
Jun 2, 2014 - CWAC Wins Irish Aquatics Meet
Congrats to the 75 CWAC swimmers that led the team to victory at the Irish Aquatics Meet over the weekend in South Bend, Indiana. Swimmers picked up 28 new state cuts and 64 new regional cuts. New tea...
May 31, 2014 - The Power of Chocolate Milk
Grabbing chocolate milk after a hard swim could give swimmers a performance edge, according to new research presented at one of the nation?s top sports medicine conferences ? the American College of S...
May 30, 2014 - Spearing Competes at Pan American Triathlon Champs
Congrats to CWAC swimmer Kyleigh Spearing who will be competing at the 2014 PATCO Pan American Triathlon Championships on May 31, in Dallas, Texas. Kyleigh is one of 10 athletes in her age group who ...
May 28, 2014 - Nutrition & Sleep Routines
Nutrition Convenience Leads to Success (CLS) Establish a Weekly Ritual Eating right is simple, not easy? Remember ?3 to 5 of 5? 1. Eat colorful vegetables (1st) and fruits (2nd) - Green, Red, Orange...
May 26, 2014 - CWAC Swimmers at Black Heritage Meet
Congrats to the 8 CWAC swimmers that participated in the 12th Annual Black Heritage Meet in North Carolina over the weekend - Hannah Batson, Jazmyne Fannings, Evan Keogh, Jalen Lewis, Kailyn Mabon, Ze...
May 20, 2014 - Maintain A Strong Core
Swimmers use their core in every part of a race?from the propulsive undulation of dolphin kicking to the quick change of direction on a turn. Maintaining a strong core is an important part of the athl...
May 15, 2014 - The Backstroke Finish
Clarification of the submerged backstroke finish rule - click here Two weeks ago, a group of swimmers from the Chattahoochee Gold Swim Club in Atlanta, Georgia went viral when they Tweeted a picture ...
May 13, 2014 - The Fat Fix
Fat gets a bad rap in the world today, its consumption associated with heart disease and obesity. But, fat has a beneficial role for humans, and for the growing swimmer, it can be a useful and strateg...
May 12, 2014 - Purdue Meet Information Posted
Meet and Hotel information for the Purdue Meet is now posted on the website - click here
May 12, 2014 - CWAC Wins Dive Into Summer Meet
CWAC opened up the long course season with a win at the Westmont Dive Into Summer Classic. It was a very solid meet for the team with 40 new state cuts and over 100 new regional cuts! Congrats to our ...
May 9, 2014 - Isaac & Will Davis Attend Elite Camp
Congratulations to Isaac and Will Davis who were selected to the Illinois Swimming Junior Elite Camp. The camp was held May 5-8 at the Olympic Training Center in Colorado Springs. Their selection was ...
May 7, 2014 - 3 Ways to Stay Hydrated This Summer
With summer fast approaching, proper hydration will be extremely beneficial to your training. Many athletes remember to drink fluids during practice, but may forget to hydrate outside of the pool. To ...
May 3, 2014 - Intrasquad Results
Congrats to the 112 swimmers that participated in the Intrasquad Meet on Saturday. This was a great meet for our new swimmers. Congrats to our event winners - Joia McKinney, Gaby Veliz, Sophie Xie, Ze...
Apr 30, 2014 - Extra Sleep Improves Performance
Participants in this ongoing study were five healthy students on the Stanford University men?s and women?s swimming teams. For the first two weeks of the study, the students maintained their usua...
Apr 27, 2014 - CWAC Bowling Party
Thanks to the 100 or so swimmers, coaches and parents that made it out for the CWAC bowling party over the weekend. A good time was had by all and several people broke 100. I saw a high score of 138 ...
Apr 22, 2014 - Early Season Training
In the early weeks of a season, there are a few key training elements you should take advantage of. With more time on your hands before your next competition, you have the opportunity to go back to th...
Apr 15, 2014 - Ayangoke selected to Diversity Camp
Congrats to CWAC swimmer Immanuel Ayangoke who has been selected to represent Team Illinios at the 2014 Diversity Select Camp, which will be hosted at the Rec Plex in Pleasant Prairie, Wisconsin on Ju...
Apr 10, 2014 - The 6 Characteristics of a Champion
As coaches we like to use the word champions when talking to swimmers. Bob Bowman of NBAC and coach of Michael Phelps gives a great talk on characteristics of champions. If you are a swimmer, swim-pa...
Apr 7, 2014 - Early Season Conditioning
In the early weeks of spring training, swimmers are faced with the challenge of getting back into shape for summer racing. After a solid few weeks of taper, championship meets, and multiple days off f...
Apr 6, 2014 - CWAC Tryout & Registration Information Posted
SPRING / SUMMER REGISTRATION 2014 All returning swimmers must register online by April 7 . Please check with your coach on what group you will be in. If you are not returning to the team please e-m...
Apr 5, 2014 - Surround Yourself with Faster Swimmers
SURROUND YOURSELF WITH FASTER SWIMMERS TO TAKE YOUR PERFORMANCE TO THE NEXT LEVEL So just what kind of an attitude do you have about your teammates and how fast they might be? Are you threatened by ...
Apr 3, 2014 - Preparing for Long Course
The long course season is considerably shorter than the short course season, making the integrity of your training and meet preparation even more critical. As you get back into the water, having a cle...
Apr 2, 2014 - Setting Goals for Long Course
As the long course season begins, it is a great time to take a look at the big picture: what do you want to accomplish in the next year and what steps can you take to get there? Before we home in on h...
Mar 31, 2014 - Nutrition Tips
6 NUTRITIONAL TIPS FOR SWIMMERs CHRIS ROSENBLOOM, PHD, RD, CSSD Here are the some of the tips revisited for swimmers: Eat breakfast. Even the swimmer who dives into the pool at 6 a.m. needs br...
Mar 29, 2014 - Vilim Takes Second in 100 Back
Competing on Day 2 of the National Paralympic Championships Sophia Vilim took 2nd place in the 100 backstroke. Sophia swam 7 events. She had 2 firsts, 2 seconds, 2 fifths and 1 sixth. She swam 4 races...
Mar 28, 2014 - Spring / Summer Meet Schedule Posted
The spring / summer meet schedule is now posted on the website - click here . Meets are contingent on our acceptance. Meet Schedule May 3 Intrasquad @ EP May 10-11 Westmont Meet @ UIC May 24-25 Bla...
Mar 26, 2014 - Sophia Vilim competing at US Paralympics Spring Swimming National Championship
Sophia Vilim will be representing CWC at the 2014 U.S. Paralympics Spring Swimming National Championships March 27-29 in Miami, Florida. More than 200 athletes, including 2013 world champions Cortney...
Mar 24, 2014 - CWAC Bowling Party
CWAC Bowling Party The Annual CWAC Bowling Party will be held on Saturday, April 26 from 11:45 AM - 2:15 PM at the UIC Bowling Alley (750 S Halsted). The cost will be $10 per person and includes 2 hou...
Mar 24, 2014 - Central Zone Diversity Select Camp
We are still looking for applicants for the Central Zone Diversity Select Camp. This year it will be hosted by Wisconsin Swimming at the Rec Plex in Pleasant Prairie, Wi. If you have any swimmers who ...
Mar 22, 2014 - Junior Nationals Day 5
Saturday was the finaly day of the Junior National Meet and the team capped off the meet with a team record in the 4x100 medley relay. Natalie Tapia, Charlotte Rosenberg, Rebeca Martinez and Nikol Lao...
Mar 21, 2014 - Junior Nationals Day 4
Day 4 in Orlando was a lighter day, but the Wolfpack posted some strong times. Charlotte Rosenberg posted the highest finish of the day taking 70th in the 500 free and Marysol Arce was not far behind ...
Mar 20, 2014 - Junior Nationals Day 3
Day 3 in Orlando was highlighted by several strong 400 IM performances. Charlotte Rosenberg had a pair of top 80 finishes taking 76th in the 400 IM and 77th in the 200 free. Marysol Arce finished 81st...
Mar 19, 2014 - Junior Nationals Day 2
Day 2 saw the Wolfpack post several strong swims including a 28th place finish in the women's 800 free relay - Nikol Lagodzinska, Natalie Tapia, Rebeca Martinez and Charlotte Rosenberg. They were just...
Mar 18, 2014 - Junior Nationals Day 1
The following CWAC swimmers are competing at the NCSA Junior National Meet in Orlando, Florida this week: Marysol Arce, Nikol Lagodzinska, Rebeca Martinez, Charlotte Rosenberg, Natalie Tapia and Tony ...
Mar 17, 2014 - CWAC Finishes 5th at State
CWAC finished 5th in the overall team standings with 838 which was 88 over our projections!! The team set 12 indvidual and 5 new relay records. Thanks to Coach Kyle and Garrett who put together a gr...
Mar 16, 2014 - Become an Official
I am writing to you in my role of Illinois Swimming Official?s Committee Area Representative. In this role, I promote development of our officials and help my assigned swim clubs recruit officials. ...
Mar 15, 2014 - CWAC Remains in 5th after Day 2
CWAC remains in 5th place at the Age Group State Championship Meet after day 2. Will Davis brought home the teams second state title with a win in the 100 back (team record) and he also finished 4th i...
Mar 14, 2014 - CWAC in 5th after Day 1
CWAC sits in 5th place after day 1 of the Illinois Age Group State Championships. Isaac Davis won a state championship in the 13-14 boys 100 fly setting a new team record. Brother Will Davis finished ...
Mar 9, 2014 - Yota Wins Gold & Pair of Bronze Medals Highlight Day 3
The final day of the Illinois Senior State Meet was a successful one for the Wolfpack. Ryota Kuwahara captured first place in the men's 200 butterfly on Sunday night at finals and then was followed b...
Mar 8, 2014 - Senior State Day 3
Day 3 saw the Wolfpack slip a spot to 8th place overall, but improved to 5th in the women's team rankings. Brayden Amendola reached the podium with his 8th place performance in the 200 breast to go wi...
Mar 8, 2014 - CWAC Swimmers Pick Up More State Cuts
35 CWAC swimmers traveled to Wheaton on Saturday for a last chance time trial meet. CWAC picked up 8 new state cuts and 3 new regional cuts. State times were achieved by Summer Brainin, Jaden Duncan, ...
Mar 7, 2014 - Girls 800 Free Relay Grabs Second at State
Day 2 of the Illinois Senior Championship Meet saw the Wolfpack move up to 7th place after a strong night of performances. The highlight of the night was the women's 800 free relay of Rebeca Martinez,...
Mar 6, 2014 - Arce picks up Junior National Cut
The first night of the Illinois Senior State Meet only featured one event, the 1000 free, but the Wolfpack distance crew showed up ready to race. Marysol Arce blazed to a Junior National Cut out of he...
Mar 3, 2014 - How do coaches choose swimmer's events at each meet?
How do coaches choose swimmer?s events at each meet? Believe it or not, there is a significant amount of thought process that goes into selecting a swimmer?s events. When a coach selects events for a ...
Mar 2, 2014 - CWAC Shines at Regional Meet
85 CWAC swimmers participated in the regional meet over the weekend and CWAC swimmer achieved new state cuts and countless best times. Congrats to all participants and thanks to all of our parents who...
Feb 26, 2014 - Butterfly Tips
FOUR TIPS TO BE FAST AT THE END OF A FLY RACE B Y RUSSELL MARK // NATIONAL TEAM HIGH PERFORMANCE CONSULTANT How can the best 200 fly swimmers finish the race so well? Are they just less tired th...
Feb 25, 2014 - Top Quick Service Restaurant Choices for Swimmers
TOP QUICK SERVICE RESTAURANT CHOICES FOR SWIMMERS CHRIS ROSENBLOOM, PHD, RD, CSSD Last year I posted information on healthy choices at fast food restaurants. While many think healthy eating and di...
Feb 23, 2014 - CWAC Wins Conference Meet
Congrats to the 175 CWAC swimmers that helped lead the team to victory at the Windy City Conference Championships on Sunday. As a team CWAC achieved over 50 new regional times and 5 new state times wh...
Feb 22, 2014 - CWAC Swimmers Advance to State Meet
Congrats to the following CWAC swimmers that advanced to the IHSA State Championships over the weekend. The state meet will be held February 28 and March 1 at Evanston high school. Click here for co...
Feb 18, 2014 - 3 Things Every Swimmer Needs
Tyler McGill , 2012 Olympic Gold Medalist, shares three things every swimmer needs to have to be successful. 1. CONFIDENCE , A STRONG BELIEF IN YOURSELF 2. PASSION , A LOVE FOR SWIMMING, FOR WHAT Y...
Feb 16, 2014 - CWAC takes 2nd at Valentine's Meet
CWAC finished second at the BR Ryall Valentine's Day Classic over the weekend. Over 175 swimmers competed for the Wolfpack and numerous new regional and state times were achieved. Elizabeth Lin broke...
Feb 8, 2014 - Kaitlin Sandeno visits CWAC
Thanks to everyone who came out to listen to Katilin Sandeno speak last night. She did a wonderful job and had a great message to all of the swimmers about never giving up. Thanks to everyone who wait...
Feb 7, 2014 - 7 Crippling Parenting Behaviors That Keep Children From Growing Into Leaders
While I spend my professional time now as a career success coach, writer, and leadership trainer, I was a marriage and family therapist in my past, and worked for several years with couples, families,...
Feb 3, 2014 - CWAC Wins Claire Statton Memorial Invite
Congrats to the 175 CWAC swimmers that helped lead the team to victory at the Claire Statton Memorial Invite. CWAC swimmers picked up 33 new regional times and 26 new state cuts. Event winners include...
Feb 2, 2014 - Tips for Choosing Quality Carbohydrates
TOP TIPS FOR CHOOSING QUALITY CARBOHYDRATES BY CHRIS ROSENBLOOM, PHD, RDN, CSSD There are some crazy ideas out there about carbohydrate intake and swimming. I?ve heard everything from ?carbohydrat...
Jan 21, 2014 - Avoiding Pscyh-Outs & Intimidation
AVOIDING PSYCH-OUTS AND INTIMIDATION Are there certain opponents who regularly ?push your emotional buttons?? You know what I mean? Other swimmers who somehow know exactly what to do to get inside...
Jan 20, 2014 - CWAC takes third at Carmel Meet
Congrats to the 65 CWAC swimmers that traveled to Indianapolis over the weekend for the Carmel Invite at the IUPUI Natatorium. As a team CWAC finished third overall out of the 33 teams competing from ...
Jan 14, 2014 - A Resolution for Discomfort
How can our series of articles on ?Lessons From Legends? include a sensation as a subject? From the perspective of nine-time world record holder and 1975 Sullivan Award winner Tim Shaw (selected the g...
Jan 13, 2014 - 10 Things Parents of Athletes Need to Know
I have seen some things on the sidelines over the years that would give you nightmares. Casts being sawed off, coaches going to blows, parents screaming obscenities at the other teams fans. U.G.L.Y. W...
Jan 5, 2014 - CWAC Wins HWSA Winter Splash
Congrats to the 175 CWAC swimmers that braved the long session on Saturday and the snow on Sunday at the HWSA Winter Splash. Despite the adverse conditions CWAC still came away with a team victory. N...
Jan 3, 2014 - The Triumph & The Struggle
?The most important thing in life is not the triumph but the struggle.? Those words are part of the Olympic Creed and they are as relevant today as they were in 1908 when they were first uttered by Pi...
Dec 31, 2013 - Seven Ways to Swim Fearlessly in 2014
I?m afraid of an assortment of things. Rejection. Regrets. My Wi-Fi dropping. Some people are scared of the usual stuff ? the dark, spiders, snakes and so on. But there are other, less obvious forms o...
Dec 29, 2013 - Short Term Goals
When a swimmer is asked about their goals the answer is invariably something long term and epic ? Win the olympics. Win 9 gold medals at World Champs Beat every single one of my brother?s club records...
Dec 20, 2013 - 3 Easy Ways to Check for Dehydration
THREE EASY WAYS TO CHECK FOR DEHYDRATION BY JILL CASTLE, MS, RDN Staying hydrated is a constant effort for many swimmers, requiring a hydration plan around exercise and vigilance for signs of dehydrat...
Dec 18, 2013 - Preparing for 2014
As 2013 draws to a close, many of us are looking back on the year that was and pondering where we did well, and where some of us may have gone astray. Whether the year was a hilariously amazing succes...
Dec 15, 2013 - CWAC Wins Pentathlon
Congrats to the 80 CWAC swimmers that helped lead the team to victory at the 6th Annual Mustang Pentathlon. The format of the meet allows for swimmers to compete in all four strokes and an IM. The ti...
Dec 11, 2013 - CWAC Swimmers Nationally Ranked
Halfway through the short course season several CWAC swimmers are ranked in the top 20 in the country in their age group. Congrats swimmers! Click here for the complete listing. Isaac Davis receiv...
Dec 10, 2013 - CWAC Swimmers at All State Banquet
Six CWAC swimmers were recognized by the Illinois Swimming Association for their All-State performances during the high school season. Congrats to Marysol Arce, Nikol Lagodzinska, Clare MacNamara, Re...
Dec 9, 2013 - Candy Cane Meet Recap
Congrats to the 75 swimmers that participated in the Candy Cane Classic on Saturday. Event winners include Tizoc Aguirre and Gabby Veliz. Top 10 finishers include Dallas Birkenbeuel, Nora Bratman, S...
Dec 9, 2013 - Westmont Meet Recap
Congrats to the 110 CWAC swimmers that competed at the Westmont Mid-Season Challenge where the team finished second, winning the women's meet. Congrats to Natalie Tapia who achieved her first ever Se...
Dec 7, 2013 - CWAC Swimming Strong
Close to 200 CWAC swimmers are competing in meets over the weekend. Follow the Westmont meet live click here . Congrats to all who competed in the Candy Cane Meet today.
Dec 2, 2013 - Getting Your Goals Back on Track
No matter our best intentions and motivations, inevitably we will face droughts in our swimming. Whether it is a long bout of training becoming inexorably draining, out-of-the-pool stuff becoming a di...
Nov 29, 2013 - Swimmer Snacking
Profile of a Swimmer?s Snacking Style By Jill Castle, MS, RDN As a mom and a dietitian, I get a lot of questions about snacking, especially for the athlete. ?What?s a healthy snack?? and ?How do I han...
Nov 24, 2013 - CWAC Swimmers Shine at State Meet
Nine CWAC swimmers participated in the IHSA State Championships over the weekend. Charlotte Rosenberg had the highest finish taking 5th in the 200 freestyle. She also finished 11th in the 500 freest...
Nov 23, 2013 - Jealousy In Swimming
JEALOUSY IN SWIMMING BY MIKE GUSTAFSON//CORRESPONDENT Since doing my weekly advice column called Mike?s Mailbag, I?ve received so many emails from swimmers asking, ?How do I overcome my jealousy i...
Nov 19, 2013 - Keys To Hydration
Keys to Hydration There are 2 reasons to drink fluids: (1) to stay hydrated and (2) to provide the body with fuel. During Workout Regardless of age or length of workout, all athletes need fluids durin...
Nov 18, 2013 - CWAC IHSA State Qualifiers
Congrats to the following CWAC swimmers that qualified for the IHSA State Championships: Nina Mantich, Jamie Doherty, Rebeca Martinez, Emma Dolan, Charlotte Rosenberg, Nikol Lagodzinska, Natalie Tapia...
Nov 12, 2013 - CWAC Takes Second at St. Charles
Congrats to the 84 CWAC swimmers that competed at the St. Charles Arena Classic over the weekend. The meet featured several of the top teams in the state and saw the Wolfpack finish second behind the...
Nov 12, 2013 - 50 Freeze Recap
Congrats to the 100 CWAC swimmers that participated in the 50 Freeze on Sunday. There were lots of time drops and fast swimming as this was the second meet for most of our swimmers. Even winners inc...
Nov 11, 2013 - 6 Excuse Busting Tips
Here are six ways to combat and overcome the excuses that you make for yourself and your swimming ? Get to the Root of Why You Make Them We tend to make excuses based out of fear. Fear of looking infe...
Nov 11, 2013 - Spearing Attends Elite Camp
CWAC Swimmer Kyleigh Spearing attended the USA Triathlon Junior Elite Women's Mini Camp at the U.S. Olympic Training Center in Colorado Springs this past weekend. Kyleigh is currently the #1 ranked Y...
Nov 5, 2013 - 8 Reason to Keep a Swim Log
One of the most effective (and cheapest) tools available to swimmers is keeping a swim log. For the five minutes that it takes to record a workout the athlete reaps a metric butt ton of rewards; not t...
Nov 4, 2013 - Freestyle Tips
5 TIPS TO THE BEST FREESTYLE ARM STROKE BY RUSSELL MARK//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT From countless hours of film study and analysis, here are five points that should be considered...
Oct 30, 2013 - How to Become a Winning Parent
Oct 29, 2013 - Staying Loose & Calm Pre-Race
STAYING LOOSE AND CALM PRE-RACE Why are races won and lost before the start? As I've said many times throughout this series, the BIGGEST secret to swimming your best when it counts the most is h...
Oct 23, 2013 - Breaststroke and Butterfly Separated Hands Interpretation
Breaststroke and Butterfly Separated Hands Interpretation By Daniel W. McAllen III., Chair, Rules & Regulations Committee At its Congress in 2013, FINA adopted rules changes requiring the swimmer's ha...
Oct 22, 2013 - CWAC Swimmer Featured in Sun-Times
CWAC swimmer Nikol Lagodzinska was featured in the Chicago Sun-Times on Tuesday. Click here for the article.
Oct 21, 2013 - CWAC Wins Ghostly Gathering
CWAC opened up the competition season with a strong win at the Ghostly Gathering over the weekend. The CWAC team accumulated over 7000 points with a strong team effort by all 160 participants. New t...
Oct 18, 2013 - 5 Ways to Make the Most of a Bad Practice
Some days, practice makes you feel like you could break world records with both eyes closed and your feet tied behind your back. Just give me a wall to push off, coach, and I can do anything! Those d...
Oct 15, 2013 - 2013-14 Illinois Time Standards
The 2013-14 Illinois Time Standards for regional and state times have been released - click here Time to start coming up with some good goals for the season ahead!
Oct 14, 2013 - CWAC Swimmers at State Banquet
Six CWAC swimmers were invited to the Illinois State Banquet over the weekend to recognize their achievements during the 2012-13 season. Congrats to all CWAC swimmers who posted a top times in Illino...
Oct 14, 2013 - 8 Ways to be a Happier Swimmer
8 WAYS TO BE A HAPPIER SWIMMER You?ve heard the phrase ? ?Happy swimmers are fast swimmers.? But what if it?s really, really hard to be happy in swimming? Especially when you?re confined in the dept...
Oct 12, 2013 - Intrasquad Meet Results
Congrats to everyone who participated in the 10th Annual CWAC Intrasquad Meet on Saturday. 150 swimmers got their first taste of action for the short course season. Meet results are now posted - cl...
Oct 4, 2013 - 5 Ways to Bounce Back From a Bad Swim
If there is one thing we learned from World Championships in Barcelona, is that mediocre swims and outright screw-ups happen even to the elite. Jimmy Feigen was criticized and doubted for his anchor l...
Oct 1, 2013 - Get Your Head in the Game
We?ve talked here about the importance of maintaining a good body line for all four strokes. We?ve also discussed body line in relation to underwaters and entries on starts. However, we haven?t really...
Sep 26, 2013 - CWAC Drylands
CWAC Gold 1, 2 & 3 doing drylands outside after practice.
Sep 23, 2013 - National Motivational Times Released
USA Swimming has unveiled their new Motivational Time Standards for the 2013-2016 seasons. It comes as no surprise, based on what we?ve been seeing as age group swimmers have gotten better-and-better,...
Sep 21, 2013 - UIC Parent Meeting Notes
Click here for the link to the handout from the UIC Parent Meeting on Friday, September 20. I encourage everyone to read through it especially the article on page 2. A few key points: The website i...
Sep 19, 2013 - CWAC puts 27 in the Illinois Top 10
CWAC finished the long course season with 27 different swimmers ranked in the top 10 in the state of Illinois. Congrats to Marysol Arce, Isaac Davis, Will Davis, Nikol Lagodzinska and Parker Nolan wh...
Sep 18, 2013 - CWAC National Rank Improves
Following a great long course season in 2013 the Wolfpack moved up to a national rank of 169th in the Virtual Club Championship (VCC) rankings out of 2436 teams in the country. This marks the highest...
Sep 17, 2013 - Should Swimmers Eat Before Morning Practice?
SHOULD SWIMMERS EAT BEFORE EARLY MORNING PRACTICE? BY JILL CASTLE, MS, RDN When early morning swim practices begin, young swimmers can get behind on eating. Take Henry, for example. He was afrai...
Sep 13, 2013 - Scholastic All-Americans
Each year, USA Swimming recognizes its members who excel both in the classroom and in the pool. The Scholastic All-America Team is made up of high school student-athletes who have a grade point averag...
Sep 10, 2013 - What To Eat This Week
Sep 7, 2013 - Staying In Control Behind the Blocks
STAYING IN CONTROL BEHIND THE BLOCKS BY DR. ALAN GOLDBERG//COMPETITIVEDGE.COM Races are won and lost before the start! So many swimmers lose their races before they even get in the pool. This ...
Aug 29, 2013 - Top Tips For Improving Nutrition To Reduce Your Times
TOP TIPS FOR IMPROVING NUTRITION TO REDUCE YOUR TIMES BY CHRIS ROSENBLOOM//PHD, RD, CSSD Want to shave 1.82 seconds off your 100-meter free? How about 7.93 seconds off your 200 IM? David (not his real...
Aug 17, 2013 - How to Stay Hydrated During Practice
HOW TO STAY HYDRATED DURING PRACTICE BY JILL CASTLE, MS, RDN Drinking fluids during practice is very important, yet many swimmers save drinking for after practice. And, there can be barriers. My...
Jul 20, 2013 - Speedo Sectional Update #4
CWAC wrapped up the fourth day of the speedo sectional meet with another strong session. Marysol Arce posted the highest finish on the day finishing 12th in the 1500 free. Ramiro Almaraz finished 15...
Jul 10, 2013 - Top 5 Reasons Milk is Good for Swimmers
Top 5 Reasons Milk is Good for Swimmers B y Chris Rosenbloom, PhD, RD, CSSD Many athletes ask me, ?Is milk really a good muscle-building and recovery drink?? The answer is yes! While milk may not have...
Jul 10, 2013 - Handling Last-Minute Negative Thinking and Self-Doubts
Handling Last-Minute Negative Thinking and Self-Doubts By Alan Goldberg, PhD//Competitivedge.com The problem... You're behind the blocks feeling pretty good about your BIG meet. Your best race start...
Jun 16, 2013 - How to Survive Summer Doubles
How to Survive Summer Doubles By Mike Gustafson//Correspondent Growing up, I wasn?t accustomed to doubles. When school ended and summer doubles commenced, it felt as though I tumbled down a rabbit h...
Jun 6, 2013 - Perfect Pratice - Getting the Most of Your Training
Perfect Practice: Getting the Most of Your Training By Dr. Alan Goldberg//Sport Psychologist, Competitivedge.com Races are won and lost, long before your meets Most serious swimmers put in the same ...
May 29, 2013 - Butterfly Technique and Race Trends
Butterfly Technique and Race Trends BY RUSSELL MARK // HIGH PERFORMANCE CONSULTANT This free web presentation gives an easily understood and detailed analysis of how butterfly is swum properly and e...
May 15, 2013 - Top Tips for Feeding Teen Swimmers
Top Tips for Feeding Teen Swimmers By Chris Rosenbloom, PhD,RD, CSSD USASwimming.org nutrition contributor, Jill Castle, recently published ?Fearless Feeding: How to Raise Healthy Eaters from High C...
May 8, 2013 - Concentration: The Skill of Mental Toughness
Concentration: The Master Skill of Mental Toughness By Alan Goldberg, PhD//Sports Psychology Consultant What you focus on both before and/or during your races will largely determine if you soar with t...
May 7, 2013 - CWAC Swimmers Train at Olympic Training Center
Congrats to Natalie Tapia and Kendra Nealey who participated in the 14&Under Elite Camp in Colorado Springs last week and the girls had a chance to meet with Olympic Gold Medalist Missy Franklin!
Apr 20, 2013 - CWAC finishes in top 200
CWAC finished the short course season ranked 199th in the country according to the USA Swimming Virtual Club rankings. This marks the highest ever finish for the Wolfpack. The team was 9th in the st...
Apr 17, 2013 - Nutrition: Top Tips for Choosing Smoothies
Nutrition: Top Tips for Choosing Smoothies By Chris Rosenbloom//PhD, RD, CSSD Smoothies are a great choice for swimmers because they provide nutrient-rich carbohydrates to fuel muscles before a work...
Apr 12, 2013 - Carbohydrate Loading for Young Swimmers
Carbohydrate Loading for Young Swimmers By Jill Castle, MS, RDN It?s not uncommon to see teams of young swimmers filing into the local Italian restaurant to load up on pasta the night before a big mee...
Mar 28, 2013 - Backstroke Hand Position
Backstroke Hand Entries BY RUSSELL MARK // HIGH PERFORMANCE CONSULTANT In backstroke, it?s widely known the hands should enter pinky-finger first and above the shoulder or just outside of the shou...
Feb 19, 2013 - Keys to Success
Keys to Success with National Teamer Haley Anderson 1. Have fun. Don?t take things too seriously. Swimming is too stressful if you do. If you aren?t having fun with it, you won?t be successful. Hav...
Feb 12, 2013 - Why Skipping Breakfast is a Bad Idea
Why Skipping Breakfast is a Bad Idea By Jill Castle MS, RD Roll out of bed and eat breakfast? Yeah, right. Many swimmers cringe at the idea of eating breakfast, especially if they?re heading to th...
Feb 8, 2013 - All Swimmers Need
All Swimmers Need ~ To feel comfortable in the water. ~ To know stroke counts (per lap) for all strokes. ~ To understand timing of all strokes. ~ To have excellent walls and turns. ~ To practice with ...
Feb 1, 2013 - Competition Nutrition
The most important thing about competition nutrition is to find and USE what works best for YOU. Having said that, here are some useful tips... 1. Stay hydrated. This should be in-practice throughout ...
Jan 19, 2013 - A Resolution to Make the Healthy Choice
A RESOLUTION TO MAKE THE HEALTHY CHOICE, THE EASY CHOICE By Jill Castle, Registered Dietitian and Child Nutrition Expert Parents and coaches are powerful role models in the lives of children. Young, ...
Jan 14, 2013 - Kids and Caffeine Don't Mix
You can walk into any store in America and find a selection of energy shots, gums and candy, all with added caffeine, but without a clear statement regarding the caffeine content, or if the product is...
Dec 20, 2012 - 7 Things Successful Swimmers Do Differently
7 Things Successful Swimmers Do Differently WHY do some swimmers have a hard time achieving success while other swimmers seem to effortlessly enjoy wild and never-ending success? Generally the first t...
Dec 14, 2012 - Starts & Turns
The Buzz: Starts and Turns With every flip and turn in the short course pool at the 2012 Short Course World Championships, Ryan Lochte solidified himself as one of the greatest butterfly kickers of...
Dec 8, 2012 - CWAC Swimmers in National Rankings
Congrats to the following CWAC swimmers and relays that are currently ranked in the top 20 in the country for their age group. Go Wolfpack!! Issac Davis 12 year old boys 3rd 50 Fly 5th 100 Free 8th 1...
Dec 5, 2012 - Reaching Your Goals
Make today the day you fully commit to your goals. The feeling in the pit of your stomach is compelling you to move in that direction. It's almost as if you can't say no. But what if you cannot mainta...
Nov 29, 2012 - Juicing and Performance
Juicing and Performance By Dan McCarthy//National Team High Performance Consultant A recent New York Times article ( Looking for Fitness in a Glass of Juice , Reynolds) confirmed that a number of Olym...
Nov 25, 2012 - What Swimmers Are Thankful For
Thanksgiving isn?t only a time where swimmers get a day off practice, consume 10,000 calories, and otherwise engulf in the most epic Meal of Meals. Thanksgiving is also a time to give thanks ? to our...
Nov 21, 2012 - Swimming Makes Kids Smart
Children who learn how to swim at a young age have better visual-motor skills and mathematical abilities, says a new study. Researchers from the Griffith Institute for Educational Research surveyed pa...
Nov 6, 2012 - Overcoming Fear
Overcoming Fear The first time my coach said, ?You?re swimming the 50 yard butterfly,? I cried. I don?t know why. As a kid, I was irrationally scared of the entire prospect of swimming butterfly in a ...
Oct 31, 2012 - Davis Twins Post Top 100 Times
USA Swimming recently updated their top 100 All-Time performances and brother Will and Isaac Davis made the list. Isaac posted the 22nd best all time swim in the 11-12 boys 50 meter fly and Will came...
Oct 30, 2012 - Nutrition: Protein Post-Training
Nutrition: Protein Post-Training By Dan McCarthy//National Team High Performance Consultant Ongoing research has led to more concrete information regarding the timing of protein intake, the quantity o...
Oct 24, 2012 - Healthy Fast Food Options
Top Fast Food Choices for Swimmers By Chris Rosenbloom, PhD, RD, CSSD I?ve had the joy of working with athletes for over 20 years, and I know that athletes, like all Americans, eat fast food. In an ...
Sep 24, 2012 - Nutrition for Recovery
Aug 25, 2012 - Tips for Feeding the Swimmer
Tips for Feeding the Thin (and Growing) Swimmer By Jill Castle, Registered Dietitian and Child Nutrition Expert Can a growing swimmer be too thin? In today?s world, there is much ado about weight?...
May 24, 2012 - Top 5 Recovery Snacks
Top 5 Recovery Snacks By Chris Rosenbloom, PhD, RD, CSSD Recovery is a hot topic for swimmers and for good reason. A long pool and/or land workout burns muscle fuel and causes muscle protein break...
May 24, 2012 - Speedo Tip of the Week
Recovery Nutrition during Hard Training By Dan McCarthy//National Team High Performance Consultant During hard training cycles, like Christmas training, it is imperative for athletes not only to...
May 11, 2012 - Davis Twins Garner National Recognition
Congrats to brothers Will and Isaac Davis who each posted top 16 times in the United States. Will Davis finished 10th in the nation in the 11 years old 100 back and 15th in the 11 year old 50 back. ...
Dec 9, 2011 - The Direct Health Effects of Stimulant/Energy Drinks
Energy Drinks: Psychological Implications 12/5/2011 USA Swimming's Sports Medicine Task Force recently conducted research into the topic of energy drinks. For the last few weeks, the task force pres...
Dec 6, 2011 - Pace Work Tips
Pace Work By Garrett Weber-Gale//Olympian Championship season is right around the corner, and soon we?ll be ready to do some seriously fast swimming. Before we get there, it?s essential to crank out s...
Apr 21, 2011 - Beyond Limit: Fran Crippen Tribute
Mar 10, 2011 - CWAC Team Pictures