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Oct 15, 2021 - CWAC Family Night at Chicago Wolves
Join CWAC swimmers, families, and friends for an evening of fun at a Chicago Wolves hockey game on Saturday, December 18. Everyone will be seated together in the same section and receive a free Chicag...
Oct 14, 2021 - How To Be Mentally Tough
Mental toughness. It’s something we always use to ascribe the top swimmers who surround us. They are the ones that are unflinching in the face of pressure in big moments. And they are the ones who ar...
Oct 11, 2021 - Congrats Coach Justin
Congrats to Justin Fernandez who was named the Illinois Swimming Age Group Coach of the Year for the 2020-21 season. Coach Justin was recognized at the Illinois House of Delegates meeting. Kudos to ...
Oct 11, 2021 - Regional & State Time Standards
The regional and state standards for 2022 have been posted. Start setting those goals!! Age Group Regional & State Standards Senior Regional & State Standards
Oct 8, 2021 - UIC Intrasquad Recap
Congrats to the 85 CWAC swimmers that participated in the intrasquad meet on Friday evening. A great chance to get back into racing mode as we prepare for our meet in the big pool in a few weeks. Th...
Oct 7, 2021 - Five Freestyle Tips
A new season of swimming is underway, and as is the case in many post-Olympic seasons, there should be a bevy of new swimmers flocking to their local pools this month to join their first-ever swim tea...
Sep 30, 2021 - 5 Reasons To Work On Your Dolphin Kick
helvetica="" open="" sans="" style="color: rgb(36, 31, 29); font-family: " text-transform:="">1. THE UNDERWATER DOLPHIN KICK AND BREAKOUT CAN MAKE UP AS MUCH AS 60% OF YOUR RACE. You don’t need to be ...
Sep 28, 2021 - EP Intrasquad Recap
Congrats to the 38 CWAC swimmers that participated in the Intrasquad Meet at Evergreen Park on Sunday. It was a great opportunity for do some early racing as we get ready for our first big meet in Oc...
Sep 23, 2021 - CWAC has 3 Scholastic All-Americans
Congrats to Joey Countryman, Parker Nolan and Kiernan Schumacher who were recognized by USA Swimming as Scholastic All-Americans for the 2020-21 season. Swimmers must have achieved a winter junior na...
Sep 22, 2021 - 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...
Sep 16, 2021 - Nutrition Myths
5 NUTRITION MYTHS FOR THE GROWING SWIMMER THAT WON’T DIE BY JILL CASTLE, MS, RDN Certain tenets of nutrition are tried and true, backed by the research, and used in practical and effective ways. T...
Sep 14, 2021 - CWAC Water Bottles
Click here to order Stay hydrated with a CWAC Waterbottle or Tumbler!! 20oz Water Bottle- $10 32oz INSULATED Hydro Water Bottle- $35 15oz INSULATED Tumblers- $20 20oz INSULATED Tumblers - $25 11o...
Sep 10, 2021 - Tentative SCY Meet Schedule
Sep 9, 2021 - 5 Traits of Mental Toughness
Internal fortitude. The will to win. The desire to master and persevere. These words usually get tossed around when coaches discuss elite swimmers. Those at the top of the podium all come from differe...
Sep 3, 2021 - It's Not Supposed To Be Easy
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Aug 26, 2021 - Five Parent Tips To Start The Season
We’re coming up on a new swim season. School is starting up and it’s time for our kids to jump back into the pool. Like New Year’s Day, the start of swim season is a time to reflect on the prior year,...
Aug 20, 2021 - Fall Officials Training
We are reaching out today to let you all know that the dates for the fall clinics have been posted. Illinois Swimming has lost a good number of officials in recent years, and the Officials Committee i...
Aug 19, 2021 - Meal Plan For Athletes
Meal Planning for Athletes - click here
Aug 12, 2021 - 7 Habits of Elite Swimmers
Aug 10, 2021 - Team Illinois Wins Zone Meet
Team Illinois won the Central Zone Meet this past weekend and 9 CWAC swimmers helped contribute to the team victory. Chayse Massimino won the 11-12 girls 100 free and Isabella Chow won the 13-14 girl...
Aug 4, 2021 - How to Regulate and Manage Emotions
Aug 1, 2021 - SR State Day 4 Recap
The Pack vaulted back into 6th place at with a strong showing on the final day of competition. Joey Countryman and Kiernan Schumacher each made their first ever winter junior national time in the 50 ...
Jul 31, 2021 - SR State Day 3 Recap
The Pack remains in 7th place after 3 days at the senior state championship. Abbey Taute posted the highest finish so far with a state runner up performance in the 400 free. Top 9 Finalists Abbey Tau...
Jul 30, 2021 - SR State Day 2 Recap
Day 2 is in the books and the Pack sit in 7th place. Top 9 Finalists Abbey Taute - 6th 200 Free Women's 400 Free Relay - Summer Brainin, Julia Polsky, Abbey Taute, Maya Arroyo - 6th Men's 400 Free Rel...
Jul 29, 2021 - SR State Day 1 Recap
Day 1 of the Illinois Senior State Championships kicked off on Thursday at the FMC Aquatic Center. The Pack sit in 7th place after the first day. Top 9 Finalists Abbey Taute - 7th 100 Free - NEW 17-1...
Jul 26, 2021 - Controlling Your Focus At Big Meets
Swimming fast when you're under BIG meet pressure is all about controlling your focus of concentration both before and during your races. Your mental task, concentration-wise, is to discipline yoursel...
Jul 26, 2021 - Age Group State Runner Ups
Congrats to our 14&Under squad on their second place state finish at the Illinois Age Group State Meet! The path we took to get back to the state meet was pretty wild and full of twists and turns, bu...
Jul 25, 2021 - AG State Day 4 Recap
The Pack had a great Sunday morning session to put themselves in position to make a run at second and on Sunday night the swimmers stepped up and led the team into second place in the final team stand...
Jul 24, 2021 - AG State Day 3 Recap
It was another strong day for the Pack as they closed the gap on second place and are 28 points down heading into the final day. Last one fast one! Top 3 Performances 13-14 Girls 400 Free Relay – Kae...
Jul 23, 2021 - AG State Day 2 Recap
Day two is in the books and the Pack slipped into 3rd place, but still remain within striking distance of 2nd. The 10&Under girls were strong again this time taking second in the medley relay and Ren...
Jul 22, 2021 - AG State Day 1 Recap
The Illinois Age Group Long Course State Championship meet kicked off on Thursday and the 39 CWAC swimmers took to the pool to try and defend the team title. Isabella Chow grabbed her first ever indi...
Jul 19, 2021 - CWAC Wins Regional
Congrats to the 103 CWAC swimmers that led the team to victory at the Suburban Splash Regional Championships. While not the formal regional meet this served as a championship format meet for our regi...
Jul 16, 2021 - CWAC Champs Recap
Congrats to all the swimmers that competed in the CWAC July Champs meet at UIC on Friday night. There were numerous best times and it was a great way to wrap up the season for many. Thank you to Dr....
Jul 15, 2021 - Time Trial Of The Century
Jul 14, 2021 - Grand Finale Meet Recap
Congrats to all the Evergreen Park swimmers that wrapped up their season on Wednesday at the CWAC Grand Finale Meet. Event winners include Jake Jilek, Patrick Cahill, Brielle Jones, Shane Gordon, Eliz...
Jul 13, 2021 - Sectional Meet Recap
22 CWAC swimmers competed in the Speedo Sectional meet last weekend which featured many of the top senior swimmers from Illinois, Iowa and Wisconsin. Kayla Duran set new team records in the 15-16 g...
Jul 12, 2021 - Hinsdale Meet Recap
It was a great weekend of swimming for the Pack at the Hinsdale Last Dance Meet over the weekend. This was a full 3 day meet and provided a last chance for many to pick up new championship times. Th...
Jul 8, 2021 - The Best Energy Foods for Swimmers
Not all foods are equal in terms of nutritional value. Here are some that are not only excellent at supplying ready energy, but are also loaded with natural vitamins, minerals, and antioxidants. Brown...
Jun 28, 2021 - CWAC Wins Munster Summer Splash
CWAC took the top spot in the final team standings at the Munster Summer Splash. Congrats to all participants and below are the new state and regional times achieved. New State Times - Mariposa Arro...
Jun 24, 2021 - 5 CWAC Swimmers Selected To Zone Camp
Five CWAC swimmers have been invited to participate in the Central Zone Select Performance Workshop. Congrats to the following: Maya Arroyo Kayla Duran Raquel Maldonado Renee Tan Gabby Veliz USA Swim...
Jun 23, 2021 - 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 22, 2021 - Massimino and Schrimpf Win Central Zones
Nine CWAC swimmers helped lead Team Illinois to victory at the Central Zone Open Water Championship last week. Chayse Massimino and Addie Schrimp won the 11-12 Girls 2.5k and 10&Under Girls 1.25k res...
Jun 17, 2021 - 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...
Jun 16, 2021 - Lake Central / Madison Meet Recap
The Pack had another strong weekend winning the Lake Central (the Madison meet was not scored). Kayla Duran set a new team record on the 15-16 girls 100 breaststroke. New State Times - Joy Cheng (1)...
Jun 10, 2021 - Five Daily Mental Habits for Success
An easy way to have more fun in the pool while also seeing more progression and improvement in your best times is to line up a solid mental attitude. The way we mentally approach our swimming workou...
Jun 2, 2021 - What Does It Take To Be Elite
What is an elite level athlete? Is it someone who consistently wins competitions and can perform at the highest level day in and day out, or is it someone with extraordinary abilities to do things oth...
May 31, 2021 - CWAC Wins Munster Invite
Congrats to all the swimmers that helped lead the team to victory at the Munster Invitational over the holiday weekend. It was great to be back in action with a full long course meet and we are excit...
May 27, 2021 - Lessons Learned After One Year Of COVID
May 21, 2021 - How To Refocus After A Swimming Hiatus
Whether the decision to take a hiatus from swimming is due to injury, illness, personal life struggles, or an unexpected pandemic, returning to the pool can be a difficult mental and emotional space f...
May 14, 2021 - Challenge Yourself With Nutrition This Summer
This summer challenge yourself or your teammates to adopt healthy habits to enhance your swimming performance and set yourself up for good health in the years to come. Challenge #1: Eat breakfast wit...
May 10, 2021 - Back To The Blocks Results
Illinois Swimming has posted the Back To The Blocks results - click here Congrats to the following that posted the fastest time in the state for their age. Mariposa Arroyo Briana Mingmuang Chayse Mas...
May 7, 2021 - The Power of Sleep
May 3, 2021 - Chloe Kim commits to Skidmore College
Congrats to CWAC's Chloe Kim on committing to swim at Skidmore College next year. Chloe is a member of the high school class of 2021 and will be starting at Skidmore in the fall. “I am beyond excited...
Apr 28, 2021 - Eating More Fruits and Veggies
TOP TIPS FOR SNEAKING IN FRUITS AND VEGGIES CHRIS ROSENBLOOM, PHD, RDN, CSSD We all know we should eat more fruits and vegetables, yet he average American eats about 1 serving of fruit and 1.5 ser...
Apr 20, 2021 - Staying Focused During Practice
Here are a few different ways to stay focused and productive while at practice: Be clear about what you want to achieve that day in the pool. Nothing sets a mind to wander in the middle of a set or wo...
Apr 12, 2021 - Attacking The Main Set
Apr 8, 2021 - Nutrition Advice - It Depends
When you ask a dietitian a simple question you want a simple answer, but you are more likely to hear, “it depends.” There is a good reason for that answer because dietitians look at a person’s eating ...
Mar 31, 2021 - Mental Mistakes To Avoid
Mar 30, 2021 - Julia Polsky Commits to U of C
Congrats to CWAC swimmer Julia Polsky who will has committed to swimming at the University of Chicago in the fall of 2021 and joins Zenin Miller and Kiernan Schumacher in the high school class of 2021...
Mar 26, 2021 - Kiernan Schumacher Commits to U of C
Congrats to CWAC swimmer Kiernan Schumacher who has committed to swimming at the University of Chicago starting in the fall of 2021. "I am excited to announce my commitment to continue my academic a...
Mar 25, 2021 - Nutrition For Young Swimmers
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Mar 21, 2021 - CWAC Swims Strong At Final Meets
Over 180 CWAC swimmers wrapped up the short course season this weekend at the Illinois Winter Open and CWAC March Madness Meets. Thank you to all the parents who helped officiate, volunteer and time a...
Mar 17, 2021 - How to Help Athletes be Confident in Tough Situations
As a young athlete, your child is occasionally faced with big decisions, as well as hundreds of smaller scale decisions on a regular basis. Parents should not only teach good decision-making habits an...
Mar 16, 2021 - 12&Under Tech Suit FAQ
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Mar 11, 2021 - 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...
Mar 10, 2021 - CWAC Has 5 Selected To Central Zone Workshop
Five CWAC swimmers were recently selected to participate in the Central Zone Performance Workshop in June. In the past, this has usually been a camp, but this year will be a virtual experience. Cong...
Mar 9, 2021 - Munster Time Trial Recap
Congrats to all of the CWAC swimmers that made it out to Munster for their time trial on Monday evening. For many this was their first meet outside of UIC in over a year! Even with a delayed start t...
Mar 5, 2021 - Awareness
Do you want to take your training and racing to the next level? Do you want to better handle stress so that you more consistently swim to your potential? Would you like to be able to develop the mind ...
Feb 25, 2021 - The Importance of Sleep
Feb 21, 2021 - CWAC - M3A Dual Meet Recap
Congrats to the 150 swimmers that competed in the CWAC - M3A Dual meet on Saturday at UIC. For many this was the first time racing in over 3 months and there were many great performances. A shout ou...
Feb 18, 2021 - Goal Setting Strategy
Feb 11, 2021 - The Process
Your coach has likely told you to trust and follow the process. Here’s an illustration of just how powerful this mindset can be when it comes to stepping up on the blocks. I deeply believe that a proc...
Jan 20, 2021 - The Importance of Hydration
Jan 14, 2021 - Mental Toughness
Mental toughness is earned. Not something you are gifted via genetics, or given as a kid. It’s accrued through experience, which means that anyone – if they so choose – can develop it. After all…The u...
Dec 17, 2020 - 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 ...
Dec 9, 2020 - An Opportunity To Get Better
This is a really tough and unprecedented time to be a serious, competitive swimmer! With COVID-19 still raging around the country, forcing schools to go remote, making it difficult to get pool time an...
Nov 24, 2020 - CWAC Earns Silver Medal For Club Excellence
For the second year in a row CWAC has earned Silver Medal status as one of the top swim programs in the United States. After calculating the FINA Power Points for the Club Excellence program CWAC fini...
Oct 25, 2020 - Do You Get Enough Sleep?
Oct 18, 2020 - Staying Focused At Practice
Sep 24, 2020 - Hydration for Swimmers
It’s no mystery that water is beneficial to our health. The majority of our bodies are made up of water since this critical component regulates body temperature, lubricates your joints, helps with dig...
Sep 16, 2020 - How To Help Athletes Grow From Stress
sans="" source="">Stress automatically calls to mind negative moments in life: A difficult upcoming test, a fight with a friend or parent, global collective stress like the coronavirus pandemic, or ev...
Sep 8, 2020 - CWAC Achieves Safe Sport Status
Dear CWAC Team Members, I am pleased to share our club has achieved USA Swimming’s Safe Sport Club Recognition. This recognition reflects our commitment to providing a healthy and positive environmen...
Sep 8, 2020 - The Power Of Sleep
Sleep can be anything from a performance killer to a performance enhancer. With its impact on all bodily systems, from mind to muscles and everything in between, its probably the most critical perform...
Jun 29, 2018 - The Most Effective Supplement
THE MOST EFFECTIVE SUPPLEMENT BY DAN MCCARTHY//HIGH PERFORMANCE CONSULTANT Cheri Mah’s unexpected discovery during her initial research in 2002 at Stanford has taken root in professional and colle...
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...
Apr 21, 2011 - Beyond Limit: Fran Crippen Tribute
Mar 10, 2011 - CWAC Team Pictures