Swim parents share in the excitement and disappointments of our children’s journey in swimming. We cheer for our kids when they dive off the blocks for the first time or swim the 200 IM without a DQ. There are many milestones to celebrate like making their first Blue, Junior Olympic, Sectionals, Futures or Junior National cuts. We’ll cherish these memories for years to come. Every child is different and their journey to the next level may be fast and smooth, or they may have bumps along the way. I remember...

CWAC came away victorious at the Lake Central Summer Sizzle over the weekend. Quinn Bartels set new team records in the 8&Under boys 100 and 200 freestyles and the 200 free record was 15 years old!! Congrats to all of the participants and to our new state and regional qualifiers. Click here for meet results New State Cuts: Anthony Bartels (3); Quinn Bartels (1); Tavion Brown (1); Sheela Chen (2); Benjamin Eggleston (2); Ellery Ekdahl (1); Jackson Hayes (1); George Ivascu (1); Cyrus Lin (1); Alexandra Luzi (1); Hunter Maceira...

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 =...

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...

What if eating your vegetables could help your performance? Were mom and dad right all along? Beets – specifically beetroot juice – is a vegetable that contains a high concentration of dietary nitrate. The nitrate found in these veggies gets converted in the body to nitric oxide, which controls a lot of functions related to exercise performance, such as regulating blood vessel tone and blood flow. Research on nitrates and beetroots showed using beetroot juice for three days improved exercise economy or efficiency by 3 to 5%. Put another way,...

What is the mindset of a champion? “It goes by different names, but it’s the same thing. It’s what makes you practice, and it’s what allows you to dig down and pull it out when you most need it,” wrote Carol S. Dweck, Ph.D. Stanford University. In her book Mindset: The New Psychology of Success she explains two belief systems—fixed versus growth mindsets. “In one world—the world of fixed traits—success is about proving you’re smart or talented. Validating yourself. In the other—the world of changing qualities—it’s about stretching yourself to...

Swimming – like life – is always loaded with the “uncontrollable.” That is, there are always things in this sport that you have no direct control over – how big, strong and fast your opponents are; how your taper went; dealing with a nagging injury; how you did in your last event; if you'll get the time you want; how you felt in warmup; whether your coach or parents might be disappointed in you if you swim poorly – the list goes on and on. Focusing and dwelling on these...