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May 28, 2016 - June 17-19 Meet Update
We had 148 swimmers entered in the Fishers Meet the weekend of June 17-19 in Indiana. Our first goal is to provide an option for those swimmers who were entered in Fishers and then to try and assis...
May 27, 2016 - How To Get Your Mind Right In The Pool
You can?t always change your coach. You can?t change the pool you train in. And you can?t control what the swimmer in the lane next to you does. But you can control your attitude. Here are a few sugge...
May 26, 2016 - Fishers Meet Noice
We received notice from the Fishers team that they were not able to take our entries to their swim meet June 17-19. It sounds like they gave first priority to returning teams and they had more returni...
May 24, 2016 - Conference Meet Date Change
The Windy City Conference Meet originally scheduled for Tuesday, July 26 will now be held on Tuesday, July 19. The host team's pool will be closed for maintenance on the 26th so had to move up the dat...
May 23, 2016 - CWAC Wins West Meet
Congrats to the 186 CWAC swimmers that helped lead the team to victory at the West Dive Into Summer Classic over the weekend at UIC. Congrats to Brooke Whitt who broke 6 teams records!!! She set new r...
May 20, 2016 - Splash & Dash Aquathon
SPLASH AND DASH YOUTH AQUATHLON (ages 7-15) SATURDAY, JUNE 4 B.R. RYALL YMCA Splash and Dash, our unique new youth event sanctioned by USA Triathlon, features a combination of swimming and running. Fo...
May 20, 2016 - Strategies for the Picky Eater
5 STRATEGIES TO HELP PICKY SWIMMERS EAT BETTER Samantha had a disdain for many protein foods, and it was becoming a problem. She had to take ?her food? to travel meets, had a short list of restaur...
May 15, 2016 - Successful People Focus on Outcomes
I am always surprised by the number of people I come across in work and life who seem to meander through life frustrated through their lack of success. They are not achieving their dreams and aspirati...
May 14, 2016 - Intrasquad Meet Results
Congrats to the 100 CWAC swimmers that participated in the Intrasquad Meet on Sunday. It was a great way to start the season and the first meet for many of our new swimmers. Event winners include Hals...
May 8, 2016 - Happy Mother's Day
A big Happy Mother's Day to all those CWAC mom's out there. We hope you have a wonderful day. What is a swim mom? First she is the grocery shopper, towel washer, swimsuit buyer, carpool driver and eve...
May 7, 2016 - Building Better Bones
BUILD BETTER BONES IN THE SWIMMER BY JILL CASTLE, MS, RDN As the mom of a swimmer and a childhood nutritionist with a special focus on young athletes, I?ve often wondered about the bone health of ...
May 6, 2016 - Developing the Action Habit
What is the bridge between our dreams and the manifestation of our goals? What is that line that connects the ideas and hopes we have with our swimming with the result we desire? That bridge, that con...
May 3, 2016 - Vanha Commits to Swathmore
CWAC swimmer Nigel has committed to swim at Swathmore College next year. Congrats to Nigel! He is now the 7th member of the Class of 2016 who has committed to swimming college next season. Nigel Vanha...
Apr 30, 2016 - Congrats Bence Szabados
Congrats to CWAC swimmer Bence Szabados who was selected to the Illinois Junior Elite Camp based on his performance at the Age Group State Championship Meet. The camp will be May 7-10 at the Olympic T...
Apr 29, 2016 - Congrats Julia Polsky
Congrats to CWAC swimmer Julia Polsky who was selected to the Illinois Swimming Grand Prix Camp in Charlotte, North Carolina. Julia was selected based on her performance at the Age Group State Meet in...
Apr 22, 2016 - The Importance of Hydration
Apr 18, 2016 - Parent Tips About Olympic Dreams
After talking with parents of Olympians, I discovered they don?t push their kids. Instead, they put zero limitations on their kids? dreams. They are encouraging, hopeful and never say it?s impossible....
Apr 15, 2016 - Working Hard in the Pool
Apr 14, 2016 - Pollock Commits to IIT
CWAC swimmer David Pollock has committed to swim at Illinois Institute of Technology (IIT) next year. Congrats to David. He is now the 6th member of the Class of 2016 who has committed to swimming col...
Apr 5, 2016 - Congrats Jacob
Good luck to CWAC swimmer Jacob Furlong who will be participating in the Candadian Olympic Trials on Saturday in Toronto. Jacob qualified in the 1500 meter freestyle. Jacob moved up 8 spots to finish ...
Apr 2, 2016 - Reasons to avoid dietary supplements
TOP REASONS FOR YOUNG SWIMMERS TO AVOID DIETARY SUPPLEMENTS CHRIS ROSENBLOOM, PHD, RDN, CSSD You?ve probably read about tennis athlete Maria Sharapova using a banned substance, meldonium. This s...
Mar 31, 2016 - Spring / Summer Registration & Tryouts
SPRING / SUMMER REGISTRATION 2016 All returning swimmers must register online starting March 1 ( click here ). Please check with your coach on what group you will be in. If you are not returning to t...
Mar 30, 2016 - Spring / Summer Practice & Meet Schedule Posted
The CWAC practice and meet schedule is now posted for the spring / summer season. Click here for the meet schedule Click here for the practice schedule Returning swimmers should register by April 1 ...
Mar 19, 2016 - Congrats Marysol Arce
Congrats to CWAC swimmer Marysol Arce who won the NCAA Division 3 National Championship in the 500 free on Thursday and the 1650 on Saturday with swimming for Kenyon College setting school records in ...
Mar 17, 2016 - Becoming an Official Part 2
Dear Parents, Thank you for those who have expressed interest in becoming an official. As an incentive the club will issue each official that completes the training and becomes certified a credit for ...
Mar 13, 2016 - Speedo Sectional Day 3
The senior team wrapped up swimming at the Speedo Sectional meet with a 5th place team showing! Isabel Veliz (8th) and Gillian Gagnard (10th) both got on the podium for the 200 backstroke. Anna Peters...
Mar 13, 2016 - Age Group State Day 3
CWAC continues to tear is up at the state meet. The 10&Unders had a strong afternoon session to extend the teams lead for third place and where highlighted by 2nd and 3rd place finishes in the 200 fr...
Mar 12, 2016 - Age Group State Day 2
The Wolfpack remain in 3rd place overall after the second day of swimmng at the state championships. The day was highlighted by a pair of state champions. The 10&Under girls 200 medley relay (Maya Arr...
Mar 12, 2016 - Speedo Sectional Day 2
It was another strong day for CWAC at the Speedo Sectional Meet. The team had a strong session and moved into 5th place overall. Reilly Shields made his summer junior national cut in the 50 free finis...
Mar 12, 2016 - 10&Under Girls Relay State Champs
The 10&Under girls 200 medley relay of Maya Arroyo, Camila Dievart, Gabby Veliz and Piper Wood Prince grabbed first place at the Age Group State Championships on Saturday chattering the previous team ...
Mar 11, 2016 - Age Group State Day 1
The team started off with a strong day to open the Age Group State Championships and currently sit in third place. Podium finishers include Gabby Veliz (5th 100 fly & 2nd 50 free), Levi Tipton (3rd 10...
Mar 11, 2016 - Speedo Sectional Day 1
While the 14&Unders are tearing it up at UIC, the seniors are shining at the Speedo Sectional Meet in Wisconsin. The team is in 6th place after the first day. Podium finishers include Jacob Furlong (2...
Mar 7, 2016 - Solid Weekend For The Pack
CWAC swimmers were participating in both the Senior State Meet and a last chance time trial over the weekend at UIC. Below are some of the highlights: The 11-12 800 free relay foursome of Elizabeth Li...
Mar 4, 2016 - Congrats IHSA State Finalists
CWAC swimmer Reilly Sheilds finished 7th in the both the 100 and 200 free at the IHSA state finals over the weekend. Shields teamed with Ezra Mizgala, Jacob Furlong and Shane Hughes to finish 8th in t...
Mar 4, 2016 - 11-12 Girls Set State Record
The CWAC foursome of Elizabeth Lin, Julia Polsky, Abbey Taute and Julieta Tracy broke the 11-12 girls 800 free relay state record this afternoon at the Illinois Senior State Meet with a time 8:13.29. ...
Mar 2, 2016 - Conference Photos
The photos from the Conference meet are now ready. You can find details on the photos by using the link to Tim Arroyo's website below. There is a Q&A section on the page to address some of your que...
Feb 29, 2016 - CWAC Finishes 2nd at Regionals
Congrats to the over 100 CWAC swimmers that led the team to a 2nd place showing at the regional meet over the weekend. Three new team records were set - Alexia Brockmann (8&Under girls 50 back), Brook...
Feb 28, 2016 - Sleep More & Prevent Injuries
Sleep More and Prevent Injuries By Dan McCarthy, USA Swimming High Performance Consultant Sleep is not a new topic on the High Performance Tips web page. The importance of sleep as a recovery tool, ...
Feb 24, 2016 - Thank You Volunteers
Thanks to everyone who stepped up to help out with the Windy City Conference Meet on Sunday. It was a very successful meet both in and out of the pool and we could not have done it without your help....
Feb 22, 2016 - CWAC Wins Conference Meet
CWAC made it a sweep of the conference meets taking home the Windy City Conference Championships on Sunday. Congrats to the 125 swimmers that participated. Congrats to Alexia Brockmann and Brooke Whit...
Feb 21, 2016 - Nutrition Myths
Feb 20, 2016 - CWAC Wins 8&Under Conference Meet
Congrats to the 30 8&Under CWAC swimmers that helped the team capture first place at the conference championships on Saturday. The girls 100 medley relay foursome of Jaslyn Wu, Emilie Chin, Alexia Bro...
Feb 17, 2016 - Xie Commits to Wash U
CWAC swimmer Kelvin Xie has committed to swim at Washington University in St. Louis next year. Congrats Kelvin! Kelvin is the 5th CWAC swimmer to commit for the Class of 2016 joining Reilly Shields (O...
Feb 15, 2016 - Getting Ready for the Big Meet
With championship season just around the corner swimmers from coast to coast are priming up for their big meets of the year. After months of investing all of those early mornings and seemingly impossi...
Feb 14, 2016 - CWAC Wins BR Ryall Meet
Congrats to the over 200 CWAC swimmers that participated in the BR Ryall Valentine's Day Classic. There were a lot of new regional and state times achieved over the weekend. New team records were set ...
Feb 13, 2016 - Eating Mistakes to Avoid on Race Day
You?ve dedicated hours of your practice to perfecting your technique, and hours more repeating drills with your coach. You?ve trained hard all season, and you have probably thrown in a few extra pract...
Feb 7, 2016 - The Importance of Short Term Goals
WHY LONG TERMS GOALS AREN?T ALL THEY ARE CRACKED UP TO BE Long term goals, while amazing, shiny and necessary, are always on the cusp of the horizon. Close enough to see, but not nearly close enough t...
Jan 31, 2016 - Polar Bear Challenge
Congrats to the 100 CWAC swimmers that participated in the Polar Plunge on Saturday at UIC. It was a great chance to do some racing and for many a chance to swim some events for the first time. A spec...
Jan 29, 2016 - John Wooden & Swimming
Jan 26, 2016 - Sports Illustrated Sports Kid of the Year
Swimmer Reece Whitley was recently named Sports Illustrated Sports Kid of the Year. Below is a nice video that the SI put together - click here
Jan 21, 2016 - 6 Bad Practice Habits You Should Break
Jan 18, 2016 - CWAC Finishes 3rd at Carmel Invite
CWAC finished third place out of 32 teams at the Carmel Swim Club Winter Invite. Congrats to the 115 CWAC swimmers that made the trek down to Indianapolis to compete. New team records were set by Levi...
Jan 15, 2016 - Tips for Fueling a Teenage Swimmer
TOP TIPS FOR FUELING A TEENAGE SWIMMER CHRIS ROSENBLOOM, PHD, RDN, CSSD Many parents ask how they can help their teen swimmer optimize training when practicing two hours a day, six days a week. ...
Jan 13, 2016 - Mantich Commits to Loyola New Orleans
CWAC swimmer Nina Mantich has committed to swim at the Loyola University New Orleans next year in College. Congrats Nina! Nina is the 4th CWAC swimmer to commit for the Class of 2016 joining Reilly Sh...
Jan 12, 2016 - CWAC swims strong at Speedo Invitational
Congrats to the 140 CWAC swimmers that competed in the Speedo Invitational. The first meet of the new year provided a chance to do some racing off the holiday break and gear up for the Indy meet and l...
Jan 7, 2016 - Freestyle Breakouts
The breakout is the final part of the freestyle flip-turn and it is also where mistakes are commonly made. A bad breakout can easily transform a good turn into a?.not-so-good one. There are several im...
Dec 30, 2015 - CWAC 2015 Highlights
Congrats to everyone who helped make the 2015 year for CWAC it's most successful! Below are some of the top highlights for year. Go Wolfpack! 168 Team Records Broken 120 Swims making the Illinois Top ...
Dec 24, 2015 - The Importance of Freestyle Kick
THERE IS MORE TO A STRONG KICK THAN FLEXIBILITY. For the down kick, the quadriceps, hip flexors and core muscles have to be incredibly strong in order to create a quick snap of the foot backwards. Sin...
Dec 17, 2015 - 5 Things to Remember at Big Meets
Here are five things to remember at any big swim meet. 1. A POOL IS ALWAYS A POOL It doesn?t matter if it?s your local neighborhood pool where you learned to swim or an Olympic aquatic center, a pool ...
Dec 15, 2015 - Underwater Dolphin Kick
Ask swimmers what their fastest stroke is, and they have the standard four to choose from: fly, back, breast and free. The fastest moving stroke in the world, however, isn?t really a stroke at all. It...
Dec 11, 2015 - New Cuts Achieved
Between the two meets CWAC swimmers achived 37 new state times and 68 new regional times! Congrats to all! New State Cuts - Maya Arroyo (1), Sara Cawley (1), Ethan Christo (2), Camila Dievart (1), Ja...
Dec 5, 2015 - How Badly Do You Want It?
I had a coach that used to give us advance warning on the soul-breaking sets. A teaser. Just a little hint to let us know that something awful was coming at week?s end, and that we had never seen an...
Nov 24, 2015 - Streamlining Your Life Outside The Pool
In our high and low search for new and novel ways to gain the critical advantage over our competition it is easy to overlook the things in our day-to-day to life that we can improve. If you want to sw...
Nov 22, 2015 - Staying Focused In The Winter
Many of us are just getting into the start of another winter swim season. For some, this may be your first real competitive winter season and for others this may be your very last. No matter whether i...
Nov 17, 2015 - Four Tips For Swim Parents
This article is for us on the sidelines, the parents who give their swimmers tips, thinking we?ll help our kids improve. This is where the old adage, ?coaches coach, swimmers swim and parents parent? ...
Nov 9, 2015 - St. Charles & Oak Lawn Results Posted
Meet results from the St. Charles and Oak Lawn meets are now posted - click here Six new team records set over the weekend: Aiden Gnatt - 6&Under Boys 25free, 50 free & 50 back Levi Tipton - 9-10 Boy...
Oct 21, 2015 - IL State & Regional Cuts Posted
Illinois swimming has released the state and regional times for the 2015-16 season. This year there are two sets of standards for the state meets. One is for the short course season and one is for the...
Aug 3, 2015 - CWAC State Champions
CWAC won the 2015 Illinois Long Course Combined Senior State Championship. This is the first state title in team history. The women's team won the team title and the men finished 5th. Congrats to all ...
Jul 23, 2015 - CWAC 10&Under Girls Set State Record
The CWAC 10&Under Girls 200 Free Relay started off the Illinois Age Group State Championships with a bang setting a new state record in winning the event. The foursome of Sophie Xie, Ryann Grasser, Ga...
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