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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 - Eligibility Reports
Eligibility reports for the regional, sectional, senior state and age group state meets are now posted on each page website. This is a list of individual qualifiers as of 1/29/16. If you see a mistake...
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 19, 2016 - Marysol Arce leading Kenyon
Former CWAC swimmer Marysol Arce is currently leading all Division 3 swimmers with her top national rankings in the 400 IM and 1650 time. She recently led the Kenyon ladies to wins over Cincinnati and...
Jan 18, 2016 - The Changing Color of American Swimming
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...
Jan 5, 2016 - Tech Suit Sale
Championship season is right around the corner, and I have great news! The Swim Team Store is currently offering 30% off of the MSRP of ALL tech suits! And, if you see a suit advertised for less tha...
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 20, 2015 - Nolan Posts 2 Top 100 Performances
CWAC swimmer Parker Nolan's 50 free and 50 fly from the West Mid-Season Challenge rank in the top 100 performances of all time for 11-12 boys. The 50 free is 70th and 50 fly is 84th. Congrats Parker. ...
Dec 18, 2015 - Swimming Knowledge with Coach Kyle
I think it is important to be knowledgeable about the sport you put so much time into. I also think its important to understand there is more out there than the Illinois State Championship. When I w...
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 13, 2015 - Backstroke Tempo
BACKSTROKE ? FINISHING STRONG WITH YOUR CORE 1 1 11/9/2015 BY MATT BARBINI//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT Trying to increase your tempo at the end of a backstroke race is...
Nov 11, 2015 - Being Consistent At 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...
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...
Nov 6, 2015 - Dear Swimming
Dear Swimming, You have made me cry a million times. You?ve made me think to the point of mental exhaustion, and you?ve broken down my body. You?ve made me immune to Advil. But at the same time, you?v...
Nov 2, 2015 - Two CWAC Swimmers Make College Choice
Two CWAC swimmers have made verbal commitments to their colleges so far: Reilly Shields has committed to Ohio State University - click here Clare MacNamara has committed to Columbia University Congra...
Oct 30, 2015 - Focus on Things you can Control
WE WANT CONTROL It?s an inherent quality that we want to be able to control all of the outcomes in the pool. We want to think that because we crossed all the T?s and dotted all of our I?s that we can ...
Oct 27, 2015 - 7 Habits of Highly Motivated Swimmers
Oct 26, 2015 - CWAC Wins Howlloween Invite
Congrats to the over 225 CWAC swimmers that led the team to victory at the Howlloween Invite over the weekend. A huge thank you to all of the parents who stepped up and either volunteered their time o...
Oct 23, 2015 - 5 Ways To Stay Hydrated
No Sweat: 5 Easy Ways to Stay Hydrated For a swimmer, hydration is often at the bottom of the list of things to think about during training. But contrary to conventional wisdom, swimmers do sweat duri...
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...
Oct 16, 2015 - How To Recover After Practice
Every swimmer knows that feeling in their body after a difficult practice, but they know very well the feeling they experience the next day at practice. This is commonly know as lactic acid. Lactic ac...
Oct 15, 2015 - Sacrifice
THE SACRIFICE-FREE MYTH Big time success requires sacrifice. The S-word has gotten a bad rap lately. Modern culture and media demonstrate that we can have our cake and eat it too. Common ad headlines ...
Oct 6, 2015 - Staying Motivated
How do I stay motivated to train, even when I don?t feel like it? The assumption is that elite swimmers wake up fired up, ready to go, 24/7. What many swimmers don?t realize is that they suffer from t...
Oct 2, 2015 - Focus On What You Can Control
Sometimes, there are uncontrollable aspects that can effect how you perform, but any swimmer who can mentally push past that will have results that reflect their hard work. Here are some uncontrollabl...
Oct 1, 2015 - Getting Through a Tough Workout
We all have those workouts where we feel like the wall of resistance is going to completely collapse on us. Whether it?s because coach has drawn up a set with a cascading and never-ending series of br...
Sep 28, 2015 - CWAC 2015 National Rankings
Congrats to the following CWAC swimmers that posted top 20 national times for the 2015 long course season. Summer Brainin (LCM 2015) 9 th 50 free ? 12 Years Marysol Arce (LCM 2015) 16 th 1500 free...
Sep 27, 2015 - Start With Fundamentals
Sep 24, 2015 - Create an Environment of Success
Your environment ? the people you surround yourself with, the places you go, even your food choices ? all play a part in driving your behavior. Surround yourself with people who have similar goals as ...
Sep 21, 2015 - CWAC puts 36 in the Illinois Top 10
CWAC had its best ever showing in the final Illinois top 10 report for the 2015 long course season. 36 swimmers posted a total of 120 top 10 time for the season! Marysol Arce, Charlotte Rosenberg and ...
Sep 16, 2015 - CWAC Has 6 Scholastic All-Americans
The 2014-2015 Scholastic All-America Team was announced by USA Swimming and CWAC has continued our strong tradition of excellence in the pool and classroom. We finished up with 6 student-athletes ea...
Sep 6, 2015 - Starting A New Season
Sep 5, 2015 - Five Parent Tips To Start The Season
We?re coming up on a new swim season. Our kids have had a couple weeks off and we?ve enjoyed a short summer vacation. School is starting up and it?s time for our kids to jump back into the pool. Like ...
Sep 3, 2015 - Getting Enough 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 28, 2015 - 5 Ways to Measurably Improve Your Swimming
Aug 24, 2015 - Every Practices Is A Chance To Be Better
EVERY SESSION IS AN OPPORTUNITY TO BE BETTER. There will always be days where you feel awful in the water. Where your stroke simply feels like it is falling apart. Where you feel yourself getting gass...
Aug 20, 2015 - Underwater Kicking
There is no denying how the underwater component of a race has become a major piece in the puzzle of what can separate the ?good? swimmers from the ?great? ones. Swimmers from around the world, on al...
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