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,...

Members can also participate in trainings online at their own pace through the Education tab on their USA Swimming account. To learn more, including easy-to-follow steps, visit USA Swimming's Safe Sport training page here . For Parents: January 20 | 8 p.m. ET | Register February 17 | 8 p.m. ET | Register March 17 | 8 p.m. ET | Register For Athletes: January 22 | 8 p.m. ET | Register February 19 | 8 p.m. ET | Register March 19 | 8 p.m. ET | Register

Congrats to the following CWAC swimmers that earned Scholastic All-American Status for the 24-25 school year - click here. Swimmers must have achieved a winter junior national time standard and have a GPA over 3.5. Great job for your performance in the pool and in the classroom! Charlie Cali Joy Cheng Isabella Chow Alistair Guth George Ivascu Colleen Tracy The complete 2025 Scholastic All-America list can be found HERE. Program details can be found HERE.

Good luck to the 8 CWAC swimmers who are competing at the Junior National meet in Austin, Texas. Action kicks off on December 10 and runs through the 13th. Click here for more information. Charlie Cali, Kale Chow, Liv Cremer, Joy Cheng, Alistair Guth, Alex Ivascu, Franchesca Sanchez, Colleen Tracy Seven new team records were established at the meet. Livia Cremer had the highest individual finish taking 18th in the 400 IM and setting two team records. Click here for results Joy Cheng - Team and 15-16 girls 1650 free...

Those who have achieved any measure of success in the pool understand that it is not by some large stroke (pun intended) of luck, or as a result of one or two amazing practices that they achieved something special. Rather, it’s the steady, consistent application of hard work that gets them to the top of the podium. In that spirit, here are some tips for making you a consistently consistent swimmer in the pool this season: 1. Take the power back during your motivational lapses. It is tough when you...

Congrats to all of the CWAC swimmers that competed in the Mid-Season Challenge this past weekend. It was a great opportunity for many of our younger swimmers to get a chance at a prelim / final format on Saturday. Thank you to all of the parents and officials for helping the meet to run so smoothly. Shout out to Doris Weffer for all her work organizing and running the concessions and gear for the meet. It was a big meet and we were able to get everyone in. Click here...

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 workouts and competition play a huge role in the way we perform in the water—whether we give up prematurely, whether we can avoid getting lost in the hype and largesse of our goals, and whether we are even enjoying and finding value in the process. How many of the following five mental habits are...

DATES MEET NAME / LOCATION GROUPS Sep 19-21 Intrasquad with practice All groups at coach's discretion Sep 27-28 HPAC at Highland Park HS All groups Oct 18-19 CWAC Howloween X at UIC All groups Nov 21-23 CPSC Invite at Crown Point High School SR1, SR2, G2, G3, S2, S3, BR1, BR2, BR3 Nov 21-23 Speedo Grand Challenge at FMC NAT - qualifying times Nov 21-23 Speedo Classic at Hinsdale Central HS G1, S1 - qualifing times Dec 6-7 CWAC / Rise Meet at UIC All groups Dec 11-14 Winter Juniors...