Did you know that we can survive and thrive without carbohydrate, but not protein or fat? While I don’t recommend this, especially for athletes, it can be done. Protein is made up of 20 amino acids, 6 of which we MUST get from our diet. It forms the major components of muscle, skin, tendons, blood vessels and hair. 65% of total body protein lies in muscle. Most importantly, it is imperative that we get our protein requirements satiated b/c it drives our hunger levels. We will typically eat until our...

After a runner up finish on Saturday Briana Mingmuang won her first individual senior state title taking top honors in the women’s 200 backstroke. Mariposa and Brooklyn Johnson had a great race next to each other in the women’s 1500 freestyle and finished fourth and fifth respectively. Larry Rattler dipped under the :30 mark in the 50 breaststroke to finish fifth and break the team record. Ben Del Cid had his highest finish on the weekend with a fifth place performance in the men’s 200 butterfly. The Pack finished eleventh...

Day 2 of the 10&Under State Championships is in the books and CWAC came away with a sixth place team finish. Ryan Bezsaly had a pair of state runner up performances in the 200 free and 50 back and set a new team record in the 50 back breaking the 9-year-old mark. Congrats to Ryan for finishing third in the 10&Under boys high point standing. Ian Hu had a pair of fourth place finishes in the boys 200 free and 50 back to go along with a sixth place finish...

Briana Mingmuang had the highest finish on the day as state runner up in the women’s 100 backstroke. Joy Cheng took third in the women’s 200 IM. Mariposa Arroyo had a fifth place showing in the women’s 400 free. Joey Countryman reached the podium in the 50 free with a ninth place finish. Consolation Swims Margaret Hickey – 18th Girls 50 Butterfly Brooklyn Johnson – 12th Girls 400 Freestyle Claire Wood – 16th Girls 400 Freestyle Bonus Swims Claire Wood – Girls 50 Free – 25th Chayse Massimino – Girls...

Day 1 of the 10&Under State Championship is underway. Ian Hu won his first ever state title taking the top spot in the boys 100 freestyle. Ryan Bezsaly was state runner up in the boys 100 backstroke and 400 freestyle and established a new team record and 100 back. Ryan also had a third place finish in the 200 IM dropping over seven seconds. Ian and Ryan teamed up with Jake Moldovan and Xingyu Gai to take third place in the boys 200 free relay. Quinn Bartels set a trio...

Mariposa opened up the meet on Thursday with a 7 second drop and sixth place finish in the women’s 800 free. On Friday Franchesca Sanchez had the highest finish on the day taking third in the women’s 100 fly. Joey Countryman had the highest men’s finish with a fifth place showing in the men’s 200 free. Claire Wood reached the podium in the women’s 200 free with a ninth place finish. The girls 800 free relay foursome of Margaret Hickey, Wood, Chayse Massimino and Arroyo finished ninth to close out...

STAYING IN CONTROL BEHIND THE BLOCKS BY DR. ALAN GOLDBERG//COMPETITIVEDGE.COM Races are won and lost before the start! So many swimmers lose their races before they even get in the pool. This is because they allow themselves to get far too nervous leading up to their event, and especially the time they spend behind the blocks. They may be upset about a previous event, worried about the outcome of this one or overly focused on and intimidated by a rival swimmer. By the time they get up on the blocks...

Isabella Chow had the highest individual finish on the day taking seventh in the women’s 50 freestyle. Chalie Cali, Alex Ivascu and Colleen Tracy all achieved new winter junior national time standards. CWAC maintained seventh place in the final team standings. Click here for meet results. Scoring Swims (9th – 24th) Joy Cheng – 12th – Girls 800 Freestyle & 21st – Girls 200 IM Charlie Cali – 9th – Boys 1500 Freestyle – winter juniors Feagin Kaminski – 19th – Girls 50 Backstroke Kale Chow – 21st – Boys...

Biko Hooper-Haviland took third place in the men’s 400 dipping under the four-minute mark for the first time and achieving a US Open cut. Isabella Chow also got under the US Open cut with a fourth place finish in the women’s 100 butterfly. Hooper-Haviland teamed up with Jackson Heinlein-Preseault, Alistair Guth and Kale Chow to take eighth in the men’s 400 free relay.The team remains in seventh after Day 4 Scoring Swims (9th – 24th) Kale Chow – 21st – Boys 400 Freestyle Biko Hooper-Haviland – 14th – Boys 100...

Harper Rauch continued her amazing meet with a runner up performance in the 11-12 girls 100 fly and with that secured the 11-12 girls high point award. Congrats Harper!! The Pack went on to finish ninth in the overall team standings. Congrats all swimmers and coaches. Top 9 Performances Alex Luzi – 9th – 11-12 Girls 100 Butterfly Abrielle Kamara – 8th 13-14 Girls 50 Backstroke Tavion Brown – 5th 13-14 Boys 50 Freestyle Ella Cremer – 5th 13-14 Girls 1500 Freestyle Samantha Mondrus – 8th 13-14 Girls 1500 Freestyle...