Congrats to Biko Hooper-Haviland who was selected to the USA Swimming National Junior Team. In addition to setting an Illinois state record in the event, Biko's performance in the 200 butterfly this summer was one of the top 5 performances for all 18&Unders in the United States. Biko is the first ever member of CWAC to earn this recognition. Biko is just starting his freshman year at Purdue this fall and is swimming for the Boilermakers. Congrats to Biko, his coaches, family and teammates on this great achievement! COLORADO SPRINGS,...

The 2026 USA Swimming membership registration portal is now open - click here All new members must register immediately. All members registered in 2025 have until December 31 to renew. The annual membership is $92.

Why Strength Training Matters for Young Swimmers Competitive swimming is a demanding sport, and while it builds incredible endurance and skill, it also puts young athletes at risk for overuse injuries. Research shows that 40% to 91% of swimmers experience shoulder injuries, often caused by the repetitive overhead motions required in training and competition. Diagnoses like shoulder impingement, rotator cuff strains, and biceps tendinopathy are among the most common. The lower back is the next most vulnerable area, with lumbar strains, spondylolysis, and disc issues linked to the hyperextension and...

Congrats to CWAC swimmer Alistair Guth who has committed to swim at Johns Hopkins in the fall of 2026. Click here for the updated list of college commits.

Congrats to CWAC swimmer Colleen Tracy who has committed to swim at Georgetown in the fall of 2026. Click here for the updated list of college commits.

If you look across the wide expanse of the world wide web there’s no shortage of ways to become a faster swimmer. There are different types of technique. There are an endless number of swim practices to try. And of course, there are the considerations of dryland and nutrition. But while it’s easy to pinpoint the reasons why some swimmers are faster than others—talent, height, coaching—there is something else that we can all work on, regardless of how gifted we are in the water… It’s that little something-something that keeps...

Earlier this summer NISCA released their All-American lists for the 2024-25 school year and those are swimmers that ranked in the top 100 in the country for an events. CWAC had 16 members earn this honor. Click here for the complete list. Mariposa Arroyo - Saint Ignatius Ermuun Bayasgalan - Jones Ashton Boeke - Lane Tech Isabella Chow - Whitney Young Liv Cremer - Saint Ignatius Kinsley Fitzgerald - Loyola Alistair Guth - Saint Ignatius Biko Hooper-Haviland - Saint Ignatius Alex Ivascu - Lane Tech George Ivascu - Lane Tech...

Ryan Bezsaly was state runner up in both backstrokes last weekend, but this weekend dropped even more time to win the 10&Under boy's central zone meet and establish new team records in both events. Ryan was part of the winning 200 medley relay and also finished fourth in the 200 free, fifth in the 400 free, sixth in the 200 IM and 13th in the 50 fly. Ian Hu had a pair of top 5 finishes taking fifth in both the 10&Under boys 100 and 200 free to go along...

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...