July 27-30th

Eryk Kowalik - July 6, 2009

Jonathan Fejkiel - July 8, 2003

Filip Kozlowski - July 9, 2009

Charlie Spath - July 12, 2009

Rocco Cappelletti - July 13, 2004

Arianna Castaneda - July 20, 2009

Robert Tyszuk - July 23, 2008

Mia Dzik - July 27, 2007

 July 15-16th

Wheaton "Last Chance"

Swim Meet At UIC

- Swimming started in the 1st century.

- Swimming has been a pat of the Olympics since 1896.

- An hour of vigorous swimming will burn up to 650 calories. It burns off more than walking or biking.

- Swimming strengthens the heart and lungs.

- The breast-stroke is known to be the oldest swimming technique, dating back to the stone age.

- The world's fastest swimming organism is the sailfish, it can swim up to 110 km per hour.

Swim Facts

Upcoming Swim Meets

Swimmer Spotlight: Jaylene Ortiz

Favorite thing to do?
- Hang out with my friends

What is something Coach Kamil always says?
- Breathe when you get out of the water

If you were President for a week, what would you do?
- I would make everyone try swimming

What kind of magical powers would you like to have?
- I would make the world a better place

What is something Coach Kamil

always says?
- Pizza

Hello, Sharks!

Our Spring/Summer season is winding down and I wanted to take this month to focus on do’s and

don’ts prior to “Last Chance” and Championship swim meets. I’ve discussed the importance of a taper

before, but you’ll likely hear me repeat its significance to keep it fresh in your mind! There are several

ways to go about a proper taper and below are some important tips from SwimSwam to prepare for a big

meet. The swimming taper is a complex, scientific and precise strategy; however it can be very simple

if you stick to the plan and trust in the process! It’s normal to have nerves and get anxious before a meet,

but allowing those nerves to affect your concentration and confidence can lead to major mistakes that swimmers at every level experience. For that reason, you’ll see a pretty common theme in this list - don’t make any major changes! Many swimmers try to outsmart the taper, but it can’t be done and often results in bad swims. The Championship meet is not a place to try out new techniques or strategies.


Keep your diet surprise-free. Although we like to think that we love variety in our diet, most of us have a surprisingly consistent set of meals. Will these be available to you at the meet? The last thing you want is your stomach doing a back-flip while you are standing behind the blocks moments before your big race. There are times to try new things with your diet; in the days and hours leading up to your competition is not one of them.

Have your pre-race routine planned out. Your pre-race routine acts as a trigger, a cue telling your body that it’s time to rock and roll. Have a plan for your warm-up, how long you are going to stretch, what you’re going to listen to, and so on. Having a pre-race routine helps to keep things familiar and comfortable for you, even if you are at a pool halfway across the globe. Don’t know how to build one? Think back to the last time that you swam completely out of your mind, and emulate those same circumstances.

Have goals for the meet. Duh, right? But you would be amazed how many swimmers don’t bother to plan this out. No expectations, no chance of being disappointed, am I right? Wrong. Revisit your dream goals and see where the upcoming meet fits in the long term plan. Go into the meet with a clear outline of what you hope to accomplish, whether it is time, stroke rate, splits, and so on.

Perfect practice. Repetition and volume are important, but fairly useless unless you are executing with proper stroke technique and form. With lowered yardage heading into the big meet there will be a greater emphasis on developing speed and power; sharpening the blade, so to speak. If you have focused on maintaining excellent technique in practice until now, this isn’t the moment to let that slip.


Changing your diet right before the meet. The biggest question I get asked before every championship meet is “what should we eat the night before? Pasta, right?” Not exactly. The ideal diet is well beyond the scope of this article, and there are many good resources on the topic, but the worst thing you can do is to change your diet right before a big meet. The human body gets into routines, and likes habits. In a sport like swimming that is so heavily dependent on these routines, keep your diet, eating habits, meal times, etc. as close to normal as possible. The time to change any bad eating habits is at the beginning of the season, not the end.

Changing your gear. This one can be tough. Championship suits only maintain their hold and fit for a very limited number of races, so unless you have a big sponsor backing you (which most of us don’t) it’s hard to test these suits out prior to big meets. But there are some things that are easier to control. Settle on a pair of goggles (and a fit, for that matter) at least 2-3 meets before a championship. Make sure your regular race suit is tight-fitting, so you get used to the compression feeling. Don’t make your championship meet the first one you wear a cap at. Then you can play around with wearing your goggles over or under your cap, latex or silicone, and so-on.

Not warming up enough. Swimmers can become really paranoid at ruining their tapers in their warm up. But if you don’t do enough of a warm up, your body won’t be properly prepared to reach top speeds, regardless of how awesome your taper was. And make sure that you sprint at least 3 times during the warm-up. I typically have my swimmers run some breakouts, where they will focus on the streamline and the first few explosive strokes, then shut it down and coast into the wall.

Sleeping right up until the start of the meet. Often times, championship meets start in the late morning. Especially at levels like summer league, the meets can start as late as noon. As was mentioned in number 4, this can throw off a swimmer’s rhythm. But to compound things, many times, swimmers decide to sleep until the very last minute, wake up, and rush to warmups. It takes time for your body to wake up and be ready to go, and you need to give your body enough time to digest your breakfast. If you ever have a stomach ache at an early morning meet, this is probably a good reason why.

Follow these steps, believe in the power of taper and dare I repeat: trust in the process!

Swimmer’s speed,

Coach Kamil

If you were a vegetable which would you be?
- Broccoli

How old are you? Birthday?
- 8 years old (December 12th, 2008)

What do you want to be when you grow up?
- A gymnast

Why do you like swimming?
- Because I like the water

Favorite thing about Sharks Swim Club?
- I have lots of friends

Favorite Candy?
- Crunch Bar

Illinois Age Group



                                                           Hello everyone! 

                                                           Exercises You Can do at Home for an Efficient Summer Training Program

                                                          Parents - Have your kids carry ALL the groceries in. 

                                                          This is a good way to work the lower back, leg muscles and glutes!

Athletes - In the morning, do a set of 3 x 15 jumping squats to warm up and wake up your legs. 
Keep your

hands behind your head as you bend at the knees and jump as high as you can going into streamline pose.  Do this exercise twice a week with at least 1 day rest before the next set of squats.

Parents – Have your kids set the table immediately before eating, and make their bed immediately after waking up.  These tasks help pin point concentration early in the day and help achieve maximum effort in swim practice later in the day. 

Athletes – With your new daily tasks, you can now move on to the next step in personal achievement.  Pushups effectively help every upper body motion in water.  Try to hit 36 pushups total 3 times a week. Being locked in a plank position and lowering yourself to the floor aids in developing healthy shoulders, aesthetic (even) chest and back and also extends your reach as a swimmer.  Develop your strength by adding variation to your pushup (wide, military and diamond).

These at home tips should give you a sense of urgency to finish your goals and remind you of how important

dryland is when training.

Thanks and have a great month of working out!

Coach Dave

Illinois Regional


 July 17th

 July 4th

Poolside with Coach Kamil

If you were a vegetable which would you be?
- Eggplant

How old are you? Birthday?
- 15 years old (August 5th, 2001)

What do you want to be when you grow up?
- A swimmer

Why do you like swimming?
- It is fun

Favorite thing about Sharks Swim Club?
- Coach Kamil

Favorite Candy?
- I don't eat candy

In the Gym with Coach Dave

Happy Birthday!

Sharks Events: July

Swimmer Spotlight: Adrian Stepien

4:00-7:00pm every

Monday, Tuesday & Thursday

+ 7:00-8:30am

Morning Practices every

Tuesday  & Thursday

(312) 800-3014

Qualified Swimmers ONLY!

Favorite thing to do?
- Swim

What is something Coach Kamil always says?
- Why are you late?

If you were President for a week, what would you do?
-Nothing at all

What kind of magical powers would you like to have?

- To be able to teleport

Which food could you eat everyday?
- Pasta




Qualified Swimmers ONLY!

 July 22-23rd

Sharks Swim Club