News

Jon Caswell

Senior Lane Assignments AG Lane Assignments

Jon Caswell

Here is a great leg workout. Seniors can do what is posted, Age Group 1/2 swimmers should only do half of everything. WARMUP 5-10 minutes of whole body stretching 30 seconds arm circles 30 seconds leg swings 30 seconds jumping jacks WORKOUT: Today’s workout is going to be all about leg exercises. 30 seconds wall sit 10 body weight squats 40 seconds wall sit 12 lunges each leg 50 seconds wall sit 20 calf raises 60 seconds wall sit 20 bridges 50 seconds wall sit 10 squat jumps 40 seconds...

Jon Caswell

Below are the practice sign ups for July 13th week: Age Group Signups ( AG1 & AG2 - 3 practices, AG3 - 2 practices) Senior Signups (Sen 1 - 6 practices, Sen 2 - 5 practices) Please make sure you see the limits for signing up. If there is room for more signups, an email will be sent out on Sunday PM)

Jon Caswell

Below are the lane assignments for this upcoming week. Below are the changes for the pool setup for 18 swimmers. Senior Lane Assignemnts AG Lane Assignements (Sat AM is open to anyone even if over 2 practices) Their will be 18 swimmers at some of the practices this week vs 12. For the early and late groups, there are 4 more bag spots on the front fence, and 2 spots on the back fence. For the middle group, there are 6 more spots for bags on the fence behind the...

Jon Caswell

Senior Lane Assignments for June 29th week AG Lane Assignments for June 29th week CAC Waiver VAT Waiver Age Group swimmers please email waivers to Coach Jon ASAP

Jon Caswell

Hope everyone is doing well and staying healthy and practicing social distancing. Here is a crossword puzzle for swimmers: https://swimswam.com/take-on-swimswams-crossword-puzzle-challenge-2/ Here is the RACE OF THE DAY: https://www.youtube.com/watch?v=TyXhi5I-TWs

Jon Caswell

SYDNEY, AUSTRALIA – SEPTEMBER 20, 2000 For the country of Australia, the Sydney Olympics in the pool were a crushing success. Ian Thorpe dominated the pool in the mid distance events. Grant Hackett took the mantle from distance legend Kieren Perkins to crush the mile, the Aussies going 1-2. The men won the 4x100m freestyle relay to dethrone the Americans in an event they had never lost in the Olympic program. While the Aussies weren’t as strong on the women’s side, they did have one swimmer who had attained legendary...

Jon Caswell

CAC Families, The CAC Team Store is now open. All items are available except for equipment and personalized caps. The store will remain open till the end of April. Some items will be shipped ASAP as i have plenty in storage. Here is a great resistance band workout that can be done daily. These are great exerices to keep the muscles in swimming form. Also included are great exercises for starts and turns. If you need bands, there are medium and heavy bands located in the team store. 14 &...

Jon Caswell

Everyone here is a PDF file called My 2020 COVID-19 Time Capsule to print out and let the kids fill out and send back. We can look back when this is all done and maybe laugh, cry, and all the rest. CAC Race of the Day - The USA's Simone Manuel and Canada's Penny Oleksiak tie for gold and set an Olympic Record in Women's 100m Freestyle in Rio 2016. Hope all is well and everyone is enjoying and taking advantage of our Live Dryland's provided by COR Training on...

Jon Caswell

With pools and practices shut down, swimmers have a lot of time on their hands. Swimmers have been up to the challenge with adapting to the options that they have—the dryland workouts filling my social media feeds have been great to see. In this new “normal” there are opportunities to better yourself that don’t require the pool. Becoming a better swimmer (and humanoid) isn’t just about swimming faster than ever before. It’s learning about yourself during the journey. And a way to better inform your path is to learn the...