Congrats to the CWAC swimmers that helped lead the team to victory at the Munster Winter Invitational over the weekend. New NCSA Cuts: Harper Rauch (1) New Sectional Cuts: Chenqi Wang (1) New State Cuts: Ryan Bezsaly (2); James Day (1); Xingyu Gai (1); Jake Moldovan (1); Conor Mulcrone (4); Harper Rauch (1); Isha Sonnleitner (1); Dhyan Sushilkumar (1); Addison Sydel (1) New Regional Cuts: Petra Andric (1); Quinn Bartels (2); Kylie Carman (1); Silu Chou (2); Maureen Day (1); Ameera Deal (3); Olivia DelCid (1); Cooper Donald (1); Xingyu...

2026 Tentative Long Course Season Meet Dates CPSC Spring Challenge - May 2 (Crown Point High School) CWAC May Madness - May 15-17 (UIC) LFSC Swim Fest - May 30-31 (Rec Plex in Kenosha, WI) Lake Central Summer Sizzle - June 5-7 (Lake Central High School) Aquajets Summer Spectacular - June 11-14 (University of Minnesota) SEA Summer Sizzler - June 19-20 (Rec Plex in Kenosha, WI) CWAC Summer Sizzle - July 10-11 (UIC) 2026 Confirmed Long Course Championship Meet Dates Regionals - July 17-19 - Location TBD 10&Under State -...

Swimmers want to win. They want to do better than their last performance, and perform at their best every time they compete. It takes a lot of hard work to get to the next level. Endless hours in the pool, working on stroke technique, weight training and conditioning. Many swimmers know that nutrition is an essential part of their success. In other words, they understand the importance of food to their performance results. But sometimes they learn this information late in their career. What if the ground rules about nutrition...

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 usual sleep-wake pattern. The athletes then extended their sleep to 10 hours per day for six to seven weeks. Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by...

Congrats to all of the CWAC swimmers that competed at the Carmel and Lake Central meets in Indiana over the weekend. It was a great weekend with some fast swimming. Congrats to Harper Rauch who set a new 13-14 girls team record in the 1650 free and achieved her first Winter Junior National time. Rauch, Joy Cheng and Kale Chow picked up new NCSA cuts as well. Click here for meet results New NCSA Cuts: Joy Cheng (2); Kale Chow (3); Harper Rauch (1) New Sectional Cuts: Avery Hickey (2);...

I am always surprised by the number of people I come across in work and life who seem to meander through life frustrated through their lack of success. They are not achieving their dreams and aspirations. A key reason, I discover, without exception, is that they do not have an outcome in mind when they start. No outcome means you can end up anywhere - often nowhere near where you want to be. And I’m not just talking about big outcomes. Big outcomes are made of little ones. No Olympic...

Congrats to Joy Cheng, Alexia Brockmann, Briana Mingmuang and Franchesca Sanchez who participated in the Illinois Swimming Quad Challenge January 3-4 at Stevenson High School. The event brought together 64 of our best female athletes to learn and compete. A two-day event featuring culinary, dryland and LC Training, culminating in a meet. Go Wolfpack!

HOW TO BE THE HARDEST (& SMARTEST) WORKING ATHLETE IN THE POOL “I’m sold!” you might be thinking. “Let us be working hard!” But before plunging into the water and belting out 4,000m at the highest intensity you can muster here are a few things you should consider in order to make the most of your new-found desire to have a legendary work ethic: 1. START WITH AN AUDIT OF YOUR TRAINING & EFFORT. I’ve rarely met a person or swimmer who said that they were not a hard worker....

As human beings, our behaviors and the things that we do are very much dictated and determined by our beliefs. Every single day, and in everything that you do, the decisions you make, the actions you take, and the way you train and perform in the pool are all greatly influenced by what you believe about the world around you, the sport of swimming, and most importantly, who you think you are and what you think you’re capable of as a swimmer. For today’s article, my objective is simple –...

No matter how this season went for you, regardless of whether championship season went the way you hoped it would last fall, the onset of a fresh season is creeping upon us, soon to give you a clean slate to start your swimming anew. Make this the year that you train smarter and better with these 6 tips: 1. Set daily and weekly goals. Having our big, season-long goals are great, and they provide us with the general guidance that is necessary to keep us pointed in the correct direction,...