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Mar 23, 2017 - NCSA Day 3
The boys continue to perform well in Orlando and had another strong day of swimming. They had their third 2nd place relay performance this time in the 200 free relay and established a new team record!...
Mar 23, 2017 - Nutrition Tips for Workout
When you?re heading to your next swimming workout, from work or class, nutrition may be the last thing on your mind. However, the right nutrition can be the difference between you crashing mid-workout...
Mar 22, 2017 - 10&Under Boys Break State Record
On Day 2 of the NCSA meet the 10&Under boys foursome of Victor Margeta, Johnny Blackman, Jackson Heinlein Preseault and Levi Tipton shattered the state record by four seconds in the 400 free relay in ...
Mar 21, 2017 - Good Luck NCSA Swimmers
Good luck to our 4 boys competing at the NCSA Age Group Meet this week. Johnny Blackman, Jackson Heinlein Preseault, Levi Tipton and Victor Margeta finished 2nd in the 200 medley relay this afternoon....
Mar 18, 2017 - Nutrition For Young Swimmers
A NUTRITION MANIFESTO FOR YOUNG SWIMMERS BY JILL CASTLE, MS, RDN It?s National Nutrition Month, a time when the country and dietitians like myself, give homage to the power of nutrition. National ...
Mar 16, 2017 - Spring / Summer Registration & Schedules Posted
Registration for the 2017 Long Course Season is now open - click here (please register by April 1) Practice schedules for UIC and EP are now posted on the information page - click here TENTATIVE m...
Mar 13, 2017 - CWAC 10&Under Girls Break National Record
On Day 4 of the Illinois Age Group Championships Meet, the 10&Under Girls 200 Free Relay of Jessica Kurpeikis, Isabella Chow, Amelia Mariano and Gabby Veliz broke the national record! They clipped jus...
Mar 13, 2017 - CWAC Swimmers Re-Write Record Book
It was a banner weekend of swimming for the CWAC Nation. Competing in both Iowa and Wisconsin it was a weekend of of many first for the team that including a first ever national record in the 10&Und...
Mar 12, 2017 - AG State Day 4
CWAC wrapped up the Age Group Championships with a 2nd place overall team finish. The team amassed over 2700 points during the weekend coming 300 points behind the Academy Bullets. The day was highlig...
Mar 12, 2017 - Sectional Day 4
The CWAC senior group capped off the meet with the strongest night of swimming to vault into 5th place in the combined team standings. The men finished 4th place and the women were 8th. Jacob Furlong ...
Mar 11, 2017 - AG State Day 3
It was another great day of swimming for the Pack. CWAC swimmers picked up state titles in _ events. 10&Under Girls 200 Medley Relay - Amelia Mariano, Grace Chin, Gabby Veliz, Jessica Kurpeikis Gabby...
Mar 11, 2017 - Sectional Day 3
The Pack was swimming strong in Iowa on day three of the Speedo Sectional Championships. Jacob Furlong again posted the highest finish on the day taking 3rd in the 500 free. Eamonn Keenan finished 6th...
Mar 10, 2017 - Six State Titles Highlight Day 2 at AG State
It was a great day of swimming for the Pack as CWAC picked up 6 state titles on Day 2 of the Age Group State Championships: Jessica Kurpeikis - 1st 10&Under Girls 50 Free - new state meet and team re...
Mar 10, 2017 - Sectional Day 2
It was another strong day of swimming in Iowa. Jacob Furlong posted the highest individual finish on the day taking 3rd in the 200 free. Consolation swims were turned in by Gillian Gagnard (12th 100 b...
Mar 9, 2017 - AG State Day 1
CWAC swimmers started off the meet on a strong note Thursday with a great night of distance swimming. Abbey Taute opened up the meet with a best time in the 13-14 girls 1650 finishing 6th place. The 1...
Mar 9, 2017 - Sectional Day 1
Jacob Furlong became the first sectional champion in team history winning the 1000 free on Thursday night in Iowa with a team record time of 9:16.34. Madison Schiml took 11th on the women's side dropp...
Mar 8, 2017 - Sleep Better During Competition
Elite athletes know how to minimize the negative side effects of traveling for competition, including how to sleep well on the road. You?ve put in all the hard work?now let?s discuss a few simple tips...
Mar 7, 2017 - Swim Across America
The Chicago Swim Across America event will be held on Saturday, July 29 at Ohio Street Beach. Join swimmers of all ages and skill levels in beautiful Lake Michigan. Choose either the 1/2 mile, 1 mile,...
Mar 6, 2017 - Weekend Recap
CWAC swimmers were competing both in the Illinois Senior State Championships and the CWAC Monster Time Trial over the weekend. The 11-12 girls 800 free relay of Sara Cawley, Madison Szymanski, Piper W...
Mar 3, 2017 - 11-12 Girls Set State Record
Swimming at the senior state meet on Friday, the 11-12 girls foursome of Sara Cawley, Madison Szymanski, Piper Wood Prince and Julieta Tracy set a new Illinois Age Group State Record in the 800 free r...
Feb 26, 2017 - CWAC Wins Regional Championship
Congrats to the 100 swimmers that led the team to victory at the Regional Championships over the weekend. A HUGE THANK YOU to all of our volunteers that really stepped up to help make the meet run ver...
Feb 25, 2017 - CWAC State Finalists
Congrats to the following swimmers that finaled at the IHSA State Championship Jacob Furlong - 2nd 200 free / 5th 500 free Ezra Mizgala - 5th 50 free / 8th 100 fly Eamonn Keenan - 12th 200 IM Bence Sz...
Feb 23, 2017 - Illinois Swimming Camps
Illinois Swimming Camps Program Illinois Swimming is excited to introduce the 2017 Camps Programs that begins in April of this year. Below you will find information below that outlines some of the fut...
Feb 21, 2017 - Officials Clinic Dates
The Illinois Swimming Officials Committee is happy to announce registration has opened for the Spring 2017 Official Training Clinics. There are many host sites to choose from this year, but please no...
Feb 20, 2017 - CWAC Wins Conference Meet
CWAC came out victorious at the Windy City Conference Championships on Sunday at UIC. Congrats to the 125 swimmers that participated and a huge shout out to all of our parents on helping to run an awe...
Feb 19, 2017 - CWAC Wins 8&Under Conference Meet
Congrats to the 30 CWAC swimmers that helped lead the team to victory at the 8&Under Conference Championships! New Team Records Joy Cheng - 6&Under Girls 25 breast and 25 fly Raquel Maldonado - 8&Und...
Feb 19, 2017 - Boys IHSA State Qualifers
Congrats to the following CWAC swimmers that qualified for the IHSA State Championship Meet Finn Connors Michael Schiml Jacob Furlong Bence Szabados Eamonn Keenan Ezra Mizgala Bradley Yendro
Feb 16, 2017 - How Swim Meets Prepare Kids For The Real World
Swim meets are a world upon themselves. They can be stressful, fun and a wild roller coaster ride. If we step back and let our swimmers take over, meets can be a place for them to be responsible. The...
Feb 13, 2017 - CWAC Wins Valentine's Classic
Congrats to the 200 CWAC swimmers that helped lead the team to victory at the BR Ryall Valentine's Day Classic over the weekend. Team Records - Eleven new team records were set over the weekend. Cli...
Feb 2, 2017 - CWAC College Swimmers
Several CWAC swimmers from the Class of 2017 have made their college commitments for next year. Kaia Clarke - Grinnell College Eamonn Keenan - Kenyon College Gillian Gagnard - University of Chicago Em...
Feb 1, 2017 - The Power of Protein
Did you know that we can survive and thrive without carbohydrate, but not protein or fat? While I don?t recommend this, especially for athletes, it can be done. Protein is made up of 20 amino acids,...
Jan 31, 2017 - Strong Weekend for the Pack
Over 200 CWAC swimmers were competing at the TOPS and GTAC meets over the weekend. New Team Records - click here for updated records Joy Cheng - 6&Under girls 25 back and 200 breast Raquel Maldonad...
Jan 30, 2017 - Are You Swimming To Win Or Not To Lose?
When we are kids the world seems like it is at our beck-and-call. There is no dream too large to consider and no goal too unrealistic. With time in our favor, and the strong wind of youthful ignorance...
Jan 26, 2017 - Tech Suit Discount
Our vendor, the Swim Team Store, is giving our team 25% off on tech suits - CLICK HERE Ten Tips for Making Your Tech Suit Last You?ve gone ahead and done it, or begged and begged your parents to pi...
Jan 23, 2017 - Focus On What You Can Control
Most swimmers are physically trained to perform their best at every meet. What they aren?t trained for are the thoughts that go through their minds leading up to their meet and their race. Swimmers al...
Jan 18, 2017 - What Should Your Kids Eat During Meets
In a recent story, someone commented, ?When and what should swimmers eat during meets?? I discussed this question with several swim moms from a variety of backgrounds, including two nurses, former swi...
Jan 16, 2017 - Big Weekend of Swimming
It was a great weekend of swimming for the Wolfpack highlighted by FOUR new state records - click here . The Pack broke 19 individual and 5 relay team records. Click here for updated team records I...
Jan 16, 2017 - CWAC Sets Four State Records
At the Carmel Winter Invite CWAC swimmers established four new Illinois State Records. On Saturday the 10&Under girls 200 free relay of Maya Arroyo, Jada Lathrop, Amelia Mariano and Gabby Veliz shatte...
Jan 12, 2017 - 21 Sources of Protein
21 SURPRISING SOURCES OF PROTEIN FOR THE SWIMMER BY JILL CASTLE, MS, RDN Once, I counseled a swimmer who was a picky eater. She didn?t like any meat or eggs, and was allergic to milk. It was challen...
Jan 10, 2017 - Notre Dame Meet Recap
Congrats to the 23 CWAC swimmers that competed at the Tim Welsh Invitational at Notre Dame over the weekend. It was a great chance for our 13-14 year olds to get in a prelim final meet and race agains...
Jan 1, 2017 - Focus On One Thing in 2017
For those of us looking to do super-sweet stuff with our swimming, we tend to breakdown what needs to be done and go into list mode. Example? I want to crush my 100 backstroke best time, so I need to?...
Dec 25, 2016 - The Power of Habit - Part I
Dec 20, 2016 - Five Ways Swimmers Hold Themselves Back
It?s often been 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 m...
Dec 17, 2016 - Candy Cane Success
Congrats to the 150 CWAC swimmers that participated in the CWAC Candy Cane Challenge. It was a great chance for swimmers to try some new events and pick up some new regional and state times. The 10&Un...
Dec 17, 2016 - 10&Under Girls Shatter State Record
At the CWAC Candy Cane Challenge the 10&Under Girls 400 free relay shattered the Illinois State Record by 16 seconds! Maya Arroyo, Jada Lathrop, Amelia Mariano and Gabby Veliz finished the race in 3:...
Dec 15, 2016 - 5 CWAC Swimmer with National Rankings
At the half way point of the season CWAC has 5 swimmers currently ranked in the top 20 in the country for their age group. Congrats and keep up the good work!!! 12 year old Boys Darren Rodgers 2 nd 5...
Dec 14, 2016 - Concussion Information Sheet for Parents & Swimmers
Concussion Information Sheet for Parents & Swimmers Dear Parent/Guardian and Athletes, This information sheet is provided to assist you and your child in recognizing the signs and symptoms of a concus...
Dec 6, 2016 - CWAC Heading to Winter Junior Nationals
CWAC has four swimmers competing at the United State Junior National meet starting on Thursday in College Station, Texas. Good luck to Jacob Furlong, Gillian Gagnard, Ezra Mizgala and Anna Peterson....
Dec 5, 2016 - CWAC Swimmers Re-Write Record Book
It was an awesome weekend of swimming for the Pack. Over 6 pages of new regional and state times were achieved and CWAC swimmers set 20 new team records! Brianna Mingmaung (5) - 6&Under girls 200 free...
Dec 5, 2016 - WEST & COHO Results Posted
Results for the WEST and COHO meets are now posted - click here CWAC swimmers re-wrote the record books over the weekend breaking 20 team records. Click here New State Times Lauren Azar (1), Halstea...
Dec 4, 2016 - Parent Anxiety
As a swim parent who wants the best for their little swammer you know that it can be very difficult walking the fine line between being too involved and being too aloof with your kiddo?s performance. ...
Dec 2, 2016 - 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...
Nov 21, 2016 - St. Charles & Howloween New Standards
Howloween New Standards State Times - Dallas Birkenbeuel (1), Jonathan Blackman (1), Grace Chin (1), Jaden Duncan (1), Jackson Heinlein-Preseault (3), Eamonn Keenan (4), Jessica Kurpeikis (1), Jada L...
Nov 17, 2016 - Tips for Mental Toughness
Mental toughness is the resolute decision not to quit. It?s the discipline that keeps you on track, that doesn?t allow your effort to fade off into the distance at the end of a set, that keeps your me...
Nov 11, 2016 - 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...
Nov 7, 2016 - CWAC Takes Second At St. Charles
Congrats to the 170 CWAC swimmers that participated in the St. Charles Arena Fall Classic over the weekend at the two St. Charles pools. Illinois swimming has still not posted the time standard zip fi...
Nov 3, 2016 - 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...
Oct 25, 2016 - Improving Your Swimming Outside the Pool
1. POWER UP YOUR PRACTICES WITH MORE SLEEP. I started off with this one because it is, or at least it should be , the easiest thing to work on. After all, who doesn?t love more sleep? The performanc...
Oct 23, 2016 - Howloween Meet Recap
Congrats to the over 200 CWAC swimmers that participated in the Howloween Invitational II swim meet over the weekend and helped lead the team to victory. Despite it being so early in the season ten ne...
Oct 19, 2016 - Breaking Bad Practice Habits
Oct 14, 2016 - Illinois Regional & State Times Released
The Illinois State and Regional time standards for the short course and long course season have been released. Click here for the short course season standards Click here for the long course season s...
Oct 13, 2016 - Dealing With Teammates Who Slack
It?s one of the most frequently-asked questions I receive from swimmers: How do you deal with teammates who slack off? In an isolated, underwater sport like swimming, where interpersonal communication...
Oct 7, 2016 - Unofficial Rules For Being A Swim Parent
BY MIKE GUSTAFSON//CORRESPONDENT Being a swim parent can be more arduous than being a swimmer. Ten hours a day of waiting, biting fingernails, patiently scouring heat sheets, squinting onto the pool d...
Oct 2, 2016 - CWAC Intrasquad Meet
Congrats to the 120 CWAC swimmers that participated in the 13th annual intrasquad meet on Sunday at UIC. It was a great chance for some early season racing and for the newer swimmers to get used to th...
Sep 16, 2016 - Top 10 LCM Rankings
Thirty-three CWAC swimmers posted times that ranked in the top 10 for the state of Illinois during the 2016 long course season. Click here for the complete list. A special shout out to the following...
Sep 15, 2016 - Having an Elite Nutrition Mindset
Aug 31, 2016 - Starting Off A New Season
Aug 18, 2016 - Six Thoughts for Swim Parents on Positive Attitude
Watching the Olympics, I was moved by positive attitudes?whether a swimmer won their 23rd gold medal?or didn?t make it to finals. How impressive was the obvious joy, from a big smile on Anthony Ervin...
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