In a perfect world, our kids would get everything they need from whole foods. And while improving pre-performance meals, competition snacks, and overall diet should always be a priority, even well-fueled athletes can benefit from smart supplementation to support performance and recovery. For parents, navigating the world of supplements can feel overwhelming—there’s a lot out there, and not all of it is necessary or even safe. That’s why it’s worth taking the time to understand what truly adds value. Here are three supplements I believe are worth researching for youth...

The world record. The gold medal. The underdog who overcame the odds. We are suckers for dramatic stories about swimming. It’s the “Big Wins” that captivate us. After all, they come charging through our screens like a drunk moose: “He turned his life around, committed himself to showing up to practice, and after a few months was on top of the podium!” “She was injured, sick, and had no chance of qualifying for the Olympic team. She didn’t let anything stand in her way and now she’s Olympic champion!” “I...

Congrats to all of the CWAC swimmers that helped lead the team to victory at the May Madness meet. A shout out to all of our parents for helping to make the meet run so smoothly. This is our largest meet of the year and would not be possible without everyone filling their roles. Thank you to all of our officials and those who started their training. Thanks to Cecily Arroyo for handling meet operations and Doris Weffer on taking over concessions and gear. Congrats as well to Mila Chow,...

Foam Rolling for Better Shoulder Mobility & Spine Health Shoulder tightness and upper back stiffness are common issues for swimmers, but they’re also preventable. Foam rolling is one of the simplest ways to improve thoracic mobility and cervical alignment, which directly impacts shoulder function and spinal health. When the thoracic spine is stiff, swimmers often overcompensate with their shoulders, increasing the risk of overuse injuries. Limited mobility in the upper back also disrupts posture and alignment in the water, reducing stroke efficiency. Foam rolling helps: • Improve posture and upper...

1. Banana with Peanut Butter + Whole Grain Crackers ✅ Carbs = Quick Energy: Bananas and whole grain crackers provide simple and complex carbs that help replenish glycogen stores—the primary fuel source during high-intensity activity. ✅ Protein + Fat = Sustained Fuel: Peanut butter slows digestion just enough to provide longer-lasting energy, helping prevent blood sugar crashes during competition. 2. Greek Yogurt + Berries + Granola ✅ Protein = Muscle Support: Greek yogurt offers 2–3x more protein than regular yogurt, which helps preserve muscle during physical stress. ✅ Carbs =...

Congrats to all of the swimmers that competed at the CPSC Sprint Challenge on Saturday. It was a great way to open up the long course season. Congrats to Magdalena Calahorrano and Addison Sydel on achieving new state times. High Point Winners Sheela Chen - 1st 10&U Girls Ryan Bezsaly - 1st 10&U Boys Owen Johnson - 2nd 8&U Boys Chloe Chang - 3rd 8&U Girls Avni Sudarshan - 3rd 10&U Girls Jake Moldovan - 3rd 10&U Boys Ethan Chen - 3rd 11-12 Boys Event Winners Include: Auggie Anderson, Ryan...

3 Event-Specific Benefits of Vertical Jump Training for Swimmers Faster Starts in Sprint Events (50m & 100m Freestyle/Butterfly/Backstroke) Vertical jump training improves explosive leg power, directly translating to quicker reaction times and more powerful block starts—crucial in short-distance races where every hundredth of a second matters. Stronger Wall Push-Offs in Flip Turns (All Strokes, 100m–400m Events) Enhanced leg strength and force production from vertical jump work lead to more powerful and efficient push-offs, helping swimmers maintain speed through turns in mid- to long-distance events. Improved Streamline and Underwater Kicks (200m...

Here are 7 easy and absolutely doable things you can do today to help you punch tomorrow’s workout in the gullet: 1. GO TO BED EARLY. Wanna know what the best supplement for your training is? It’s not that free-range whey protein, or the overpriced Xtremme Mega Gainz pre-workout from your local GNC. It’s your favorite pillow (you know you have a favorite) and your sheets. Hands down the best supplement for your training is an extra couple hours of sleep. Not only will you recover more deeply with added...

Congrats to CWAC swimmer James Bolin who has committed to swimming at St. Norbert College - Go Green Knights!! James is the fifth member of the Class of 2025 to commit to swimming in college this fall - click here

One of the more upsetting, confidence-eroding events for swimmers is having to deal with the flood of last-minute negativity and doubts that frequently rear their ugly little heads when you're behind the blocks, right before a race. You know the drill! You're feeling good in warm-ups and confident when you step behind the blocks. Then, just as the heat in front of you nears its finish, you suddenly start to get “serenaded” by the noise inside of your head: What if my goggles fall off? What if I die on...