Nutrition Establish a Weekly Ritual Eating right is simple, not easy… Remember “3 to 5 of 5” 1. Eat colorful vegetables (1st) and fruits (2nd) - Green, Red, Orange, Yellow, Purple, Blue, … 2. Eat a protein at each meal - Eggs, Meat, Fish/Seafood, Dairy, others… 3. Eat healthy fats daily - Coconut Oil, Olive Oil, Nuts/Seeds, Butter, Cream, … 4. Drink water most often - A Green Shake is good once a day also 5. Additional carbs are “Activity-dependent” Workout Windows: Eating for practice Before: Balanced Carbs, Protein and...

Here are the championship meet dates for the 2024-25 season to plan ahead. Junior Nationals - December 11-14, 2024 Regionals - February 28 - March 2, 2025 Senior State - March 6-9, 2025 10&Under State - March 8-9, 2025 Age 11-14 State - March 13-16, 2025

I was never a swimmer. I grew up playing soccer my entire life. I was fortunate to have played at a high level competitively my entire youth, as well as progress into playing NCAA Division I soccer for four years. However, it was certainly no easy road, and my dad didn’t make it any easier. I love my father. He’s the hardest-working person I’ve ever met in my life, and I’ve never once heard him tell a lie. He has a moral center as hard as steel, and there’s no...

Below is the 2024 long course meet schedule 2024 Long Course May 4 or 5 2024 CWAC Intrasquad Run With Practice May 17-19 2024 CWAC May Madness UIC Big Pool June 7-9 2024 Lake Central Summer Sizzle Lake Central HS June 14, 2024 Central Zone Open Water Rec Plex in Kenosha, WI June 15-23 2024 US Olympic Trials Indianapolis qualifiers only June 20-23 2024 Aqua Jet Summer Spectacular University of Minnesota split squad - qualifying times June 21-22 2024 SEA Summer Sizzler Rec Plex in Kenosha, WI split squad July...

As we begin the Summer 2024 LC swim season and meets this weekend, please don't forget to promote "Becoming and Official" with your parents on deck! The IL Officials Committee has created a recruiting brochure for use on deck! Post around the pool, prints and handout to your volunteers during your upcoming meets, post to your teams website or social media platforms! The more communication of the process, the better! As a reminder, we've updated the Illinois Swimming Officials pages to reflect the new process for entry-level officials to become...

I have one very important question I’d like to ask you: Do you have fun with swimming? It seems like such a silly question. But unfortunately, it’s not. As a swimming mental coach who works with swimmers at the highest level, I find too often that the simple concept of having fun and enjoying the sport tends to get lost and sacrificed at the expense of the “business side” of the sport – the goals, targets, aims, and achievements that need to be reached. While achieving external and material success...

Improving the underwater phase of a swim is a key component to swimming faster. Maximizing time underwater isn’t about spending the longest time underwater. It’s about using this time to gain distance off the walls quickly, while retaining as much speed as possible. Here are 5 tips to maximize time underwater. 1. Maintain a tight streamline Swimmers reach maximum speed right at the end of the push-off, before drag starts to take hold. In this moment, reducing drag is a critical factor in improving the underwater portion of a swim....

Congrats to the following CWAC swimmers who were selected to the 2024 Age Group Select Camp which was based on performance at the 2024 short course season. Cristian Banini Tavion Brown James Day Camila De llano Samantha Mondrus Reid Robinson Grant Robinson

It’s your end-of-season meet — the meet you’ve been training for all season long. You’re suited up, tapered, and shaved — you feel fast and are ready to race. But the clock doesn’t lie. Your times don’t match up to the training you feel you’ve been putting in. Your stroke feels discombobulated, a far cry from your taper leading up to this meet. And most importantly, your confidence dips to an all-time low. Doubts race through your mind: What did I do wrong? Am I sick? I felt so good...

Congrats to CWAC swimmer PJ Nolan for committing to swim at Boston College this fall. PJ is the 8th member of the CWAC class of 2024 to commit to swimming in college this fall - Go Eagles!