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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 11, 2017 - CWAC College Swimmers
Several CWAC swimmers from the Class of 2017 have made their college commitments for next year. Eamonn Keenan - Kenyon College Gillian Gagnard - University of Chicago Emily Erickson - Colorado College...
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 22, 2016 - Santa Visits EP
Santa made a surpise appearance at the Evergreen Park pool party on Thursday night!
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 10, 2016 - Junior Nationals Day 3
The squad wrapped up swimming at the Junior National meet with 2 more records. Ezra Mizgala set a new team record in the 200 fly and Jacob Furlong dropp 48 seconds in his 1650 to set a new team record...
Dec 9, 2016 - Junior Nationals Day 2
Two more team records went down this morning during the prelims at the Junior National Meet. Ezra Mizgala dipped under the 50 second barrier to post a 49.82 to finish 34th and set a new team record. J...
Dec 8, 2016 - Junior Nationals Day 1
Day 1 of the Winter Junior Nationals meet started for CWAC today in College Station, Texas. Jacob Furlong started the meet off with a bang posting the fastest time out of heat 5 and shaving ten second...
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 - 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 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 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 19, 2016 - IHSA Girls State Recap
Individuals 200 Freestyle 28 th Jenna Keating 200 IM 18 th Lauren Cox 200 IM 19 th Madi...
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 4, 2016 - Early Season National Rankings
Several CWAC swimmers have early season national rankings. Daren Rodgers - 4th 12 year old boys 50 fly Parker Nolan - 3rd 13 year old boys 100 fly / 8th 50 free / 18th 100 free Jaden Duncan - 6th 14 y...
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 25, 2016 - Nutrition for the Teenager
In addition to the significant amounts of food they require for training, adolescent swimmers have higher energy and nutrient needs than mature swimmers. Adolescents are still growing and developing, ...
Sep 20, 2016 - 6 Tips For The Car Ride Home
According to the National Alliance for Youth Sports, approximately 70 percent of kids in the United States stop playing organized sports by the age of 13 because ?it?s just not fun anymore.? One of 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
Sep 9, 2016 - 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 9, 2016 - Starting A New Season
Sep 1, 2016 - CWAC Has 5 Scholastic All-Americans
The 2015-2016 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 5 student-athletes e...
Aug 31, 2016 - Starting Off A New Season
Aug 30, 2016 - CWAC Meet Schedule
Below is a link to the meet schedule for the 2016/17 short course season. Most of the meet dates should be pretty firm, but the groups assigned to each meet may vary. Meets will start to be posted up ...
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...
Aug 15, 2016 - CWAC Swimmers Nationally Ranked
It was a banner long course season for the Wolfpack and that success has translated to the national level as well. Daren Rodgers, Parker Nolan, Jaden Duncan, Bence Szabados and Julieta Tracy all have ...
Aug 14, 2016 - Lesson From The Olympics
I love the Olympics. I love the spirit of sport. I love seeing the product of hard work. I love the stories. Most of all, I love to witness the moments when someone exceeds world expectations as well ...
Aug 12, 2016 - Conversation with Simone Manuel's Mom
Aug 11, 2016 - CWAC Shines at Futures Meet
Eight CWAC swimmers traveled to the University of Texas for the USA Swimming Futures Championship Meet. CWAC finished 14th overall and had the highest finish among Illinois Teams and set 20 new team r...
Aug 9, 2016 - CWAC Swimmers Swim Strong at Zones
CWAC swimmers helped lead team Illinois to victory at the Mega Zone Championship Meet in Indianapolis. Daren Rodgers brought home victory in the 11-12 boys 50 fly and set a new state record in the p...
Aug 8, 2016 - Cox leads Pack at Senior State
15 CWAC swimmers led the team to a 17th place finish at the Illinois Senior State Championship over the weekend. Lauren Cox led the way for the Pack reaching he podium in 4 events including a state ru...
Aug 1, 2016 - CWAC Takes 2nd at State
CWAC finished 2nd at the Age Group State Championship over the weekend marking the team's highest ever finish at the meet. The team held off a hard charging St. Charles by only 13 points! The 13-14 bo...
Jul 31, 2016 - Age Group State Day 4
CWAC wrapped up the state meet in exciting fashion. With the second battle coming down to the last events the wolfpack the medley relays held off a hard charging St. Charles team to second place by a ...
Jul 30, 2016 - Age Group State Day 3
The Pack had another strong day highlighted by 1-2-3 finish in the 10&Under girls 400 free with Gabby Veliz, Zeynep Eryaman and Maya Arroyo. Arroyo completed her swim of the backstrokes winning the ...
Jul 29, 2016 - Age Group State Day 2
It was another great day for the Pack as 5 more state crowns were earned. Just like yesterday the 10&Under girls started off the session with a win in the 200 medley relay this time coming from behind...
Jul 28, 2016 - Age Group State Day 1
CWAC started off day 1 of the 2016 long course state meet with 3 state champs. Starting off the meet with a win was the 10&Under girls 200 free relay of Maya Arroyo, Gabby Veliz, Ivy Chan and Nora O'C...
Jul 19, 2016 - Letting Your Child Take Ownership
Letting our kids take ownership of their sport is something we hear over and over. But, what does it mean and how do we do it? I spoke with Chris Plumb , Head Coach/CEO of the Carmel Swim Club of Ind...
Jul 8, 2016 - Be Flexible To Compete At Your Best
BE FLEXIBLE TO COMPETE AT YOUR BEST BY LINDSAY MINTENKO//NATIONAL TEAM MANAGING DIRECTOR The swim meets you are used to swimming in every weekend require an amazing amount of planning. As much eff...
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