Interested in becoming a USA Swimming official? CWAC recently hosted a meeting about the steps to become an official. Click here for the zoom recording. Password is 5?uKz@QS Click here for the presenation handout that includes the steps on how to become an official. Having certified USA Swimming officials is a critical component of being a healthy, well-run club. It allows us to run hosted meets more easily. In addition, it makes us attractive to other clubs when we are trying to get our swimmers into their meets – they...

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...

When the last race of the season has been swum, the goggles are hung, the suits are dried, swimmers return to their apartments and bedrooms and look in the mirror and ask themselves: "What now?" More than likely it's about two weeks until the beginning of the next season, and suddenly, swimmers find themselves with an abundance of free time. Here's a guide to help you through this time of terrible, terrible turmoil. Mornings: The first day, you'll probably wake up at 4:30 a.m. Out of habit, you'll trudge over...

12 CWAC swimmers are competing at the NCSA Junior National meet in Orlando, Florida March 18-22. NCSA Day 1 Action kicked off on Tuesday and Feagin Kaminski set a new 15-16 and overall team record in the 200 backstroke on her way to finishing 14th. She teamed up with Briana Mingmuag, Brooke Whitt and Alexia Brockmann to take 16th in the girls 200 medley relay. George Ivascu dropped 13 seconds in the boys 1000 free to take 22nd. NCSA Day 2 Feagin Kaminsi knocked over 4 seconds of her 200...

Harper Rauch picked up her second state title of the meet winning the 11-12 girls 500 freestyle by over 15 seconds. Max Moldovan was state runner up in the 13-14 boys 200 butterfly and set a new 13-14 team record in that event. Brooklyn Johnson took third in the 13-14 girls 1000 freestyle. Rauch teamed up with Isha Sonnleitner, Mattie Winston and Avery Hickey to finish third in the 11-12 girls 400 free relay. The 13-14 girls 400 free relay team of Great Mikulaninec, Mila Chow, Delaney Mulcrone and Kennedy...

Action continued on day 3 and Pack remain in a tight battle with severl teams for a top 5 finish. Max Moldovan was state runner up in the 13-14 boys 50 freestyle to go along with a third place finish in the 50 butterfly. Isha Sonnleitner was third in the 11-12 girls 50 freestyle and Harper Rauch was third in the 11-12 girls 200 butterfly Top 9 Performances Mila Chow - 4th 13-14 Girls 50 Free, 4th 13-14 Girls 100 Backstroke & 5th 13-14 Girls 50 Butterfly Grant Robinson -...

The second day of swimming at the Age Group State meet is in the books. Harper Rauch was state runner up in the 11-12 girls 200 freestyle. Isha Sonnleitner was runner up on the 11-12 girls 100 butterfly. Max Moldovan had a pair of top 3 finishes taking third in the 13-14 boys 200 freestyle and 100 butterfly. The Pack are in eighth place after two days of competition. Livestream Link - click here Top 9 Performances Avery Hickey - 4th 11-12 Girls 200 Freestyle Isha Sonnleitner - 7th 11-12...

The Age Group State meet opened up on Thursday night with the distance events and sprint relays. Harper Rauch won the 11-12 girls 1000 freestyle with a 30 second drop and breaking a 7-year-old team record. Brooklyn Johnson dropped over 23 second to win her first ever state title in the 13-14 girls 1650 freestyle. Avery Hickey made it a 1-2 finish for the Pack in the 11-12 girls 1000 free with a runner up performance. Rauch teamed up with Isha Sonnleitner, Mattie Winston and Alex Luzi for a runner...