Newsletter 2013-14 Issue 32



Thurs May 8 NO am workout for Senior Gold & Senior Silver

Fri May 9 NO LAC workouts at any pools due to Hollandia

Sat May 10 NO LAC workouts at any pool with the exception of any Introductory or Development 2 swimmers not attending Hollandia they will have a practice at CHOCC from 8:00 – 9:00 am.

Mon May 12 NO Senior Gold am or pm workout; no Senior Silver am workout

Sat May 17 Senior Gold & Senior Silver 6:30 - 8:30 am WSRC

Sat May 17 Senior Blue 4:30 – 6:30 at CHOCC (NO WSRC workout)

Sat May 17 NO pm WSRC workout for Age Group Gold (still am at CHOCC)

Mon May 19 NO workouts due to Victoria Day Holiday

Fri May 23 Age Group Gold & Age Group Silver 4:30 – 6:00 pm THAMES

Sat May 24 Senior Blue 7:00 – 9:00 am THAMES (no WSRC)

Sat May 24 Senior Orange 9:00 – 11:30 am THAMES (no CHOCC)

Sat May 24 Age Group Gold and Age Group Silver 7:00 – 9:00 am THAMES (no CHOCC or WSRC)

Sat May 24 Age Group Blue 8:30 – 10:30 am THAMES (no CHOCC)

Sat May 24 Age Group Orange 10:00 – 11:30 am THAMES (no CHOCC)

Sat May 24 Development 1,2 &3 11:30 am – 12:30 pm THAMES (no CHOCC Sun May 25)

Sat May 24 Introductory 10:30 – 11:30 am THAMES (no CHOCC Sun May 25)

The next schedule (June 2 - 28) has been re-posted to the LAC website. This schedule may be subject to change and conditional on the opening of Thames Park Pool.

The schedules for July have now been posted.



Last week we talked about resistance, and how reducing it as much as possible is really important to fast, efficient swimming. Maximum power + minimum resistance = FAST SWIMMER! The last thing we will share before heading into the Hollandia Meet this weekend are the 3 R's of swimming, referred to by some as "The Secrets of Speed" and introduced by a New Zealand track coach many years ago. The 3 R's are Range, Rhythm and Relaxation. Range refers to stroke length, or distance per stroke - the more water you can pull, the more ground you can cover on every stroke, the greater your range. Rhythm refers to the rate or tempo or arm speed at which you are taking strokes - a consistent, balanced, controlled rhythm combined with good range will lead to good things. Relaxation is probably the most overlooked of the 3 R's, but may be the most important. Everyone feels the work, the muscle contractions, the challenge of sustaining range and rhythm; but the reality is we spend more time in positions of relaxation, and it is important to feel these moments. The arm recovery should be thought of as nothing more than "follow-through", of the momentum created by your power output carrying your body back into its streamlined, least resistant position. Relaxation is what should be happening in the gaps between the strokes. We definitely need to feel the power, the contractions, the forces, but it is equally important to feel the moments of relaxation. Master the 3 R's of swimming, and you will Rocket to success!

*Full acknowledgment to John Leonard and the American Swim Coaches Association, from whom much of the technical information shared in this space over the past several weeks has been borrowed and modified.




Please note the time change for the 12/under Friday distance session.





Fri, May 9

8:00 a.m.




2:30 p.m.



5:30 p.m.

9:00 a.m.


1:00 p.m.


3:30 p.m.

5:20 p.m.


6:30 p.m.

800/1500 13 & Over


10 & under 400 Free, 11/12 800 Free


13 and over - 50’s

FINALS: 50m Free 13 and over


12 & Under – 50’s

Sat, May 10


Sun, May 11

7:00 a.m.

8:00 a.m.

13 and over Prelims

12:15 p.m.

1:15 p.m.

11/12; 10 and under Timed Finals

5:30 p.m.

6:30 p.m.

13 and over Finals (Deep End)




Any volunteers signed up to help with the canteen, please text or email Mimi Prier if you have any questions and/or if something comes up and you are unable to make your session.
Mimi   519-777-1593 cell  Email



Hollandia is just a few of days away and we are still in need of timers and strokes and turns officials for some of the sessions. If you can help, please try to sign-up online. If the sign-up is closed please contact Mike Joudrey at

At the Tri Meet a few weeks ago I introduced the new deck sign-off registration sheet. This allows you to request a deck sign-off for the position that you are working even if you have forgotten or lost your card. The results were very exciting with 12 sign-offs at this very small meet. We will now be using this tool at all of our meets. If you are working as an official in a position for which you have taken the clinic and are comfortable in the role, and have worked in the position a few times, then I would like you to request a sign-off. It is easy and painless and it will help the future of LAC.

If you read the newsletter regularly you will know that I am trying to encourage people to strive for official level 2 or 3 status. To move up the ladder requires that you learn, do, and get deck sign-offs for additional positions beyond Timer and Strokes and Turns. Pick just one to get to level II. Over the next few weeks I will describe each of these positions. In general there is a lot more to know how to do than there is to actually do! Today I will start with Clerk of Course.

Clerk of Course – Remember this is a very brief outline of the usual duties. This is the person who sits at the table in the corner with heat sheets taped down to a table helping swimmers determine their lane and when they should be there. If all goes well, in a preliminary session, that is the beginning and the end of the job and we will get you to help with other things to fill your time. If a swimmer misses their heat or for any other reason needs to be inserted into the schedule then you will organize this. For finals, and for some single events with many heats there may be positive check-in and you will be responsible for making sure that all swimmers have either checked in or the alternates have been found and substituted in, if they are willing. In this situation you will usually have an assistant. If we have formal marshalling (usually only 12 and Unders) then you will be in charge of the marshalling team. Remember, there is more that you need to know and be prepared to do but this is the usual job. Next week, Chief Finish Judge!

If anyone has any questions about anything officiating related, please do not hesitate to contact me.

Mark Lukings L.A.C. Co-Club Officials



May 9-11 Hollandia Western University (ALL LAC swimmers) Entry Deadline: Apr 17

Jun 6-8 WOSA 13/O Champs Brock University (13/O qualifiers) Entry Deadline: May 20

Jun 7-8 WOSA Sting Brock University (non-regional qualifiers) Entry Deadline: May 20

Jun 14-15 WOSA 12/U Regionals Western University (12/U qualifiers) Entry Deadline: May 27



Information for the newsletter should be emailed to by 10 am Monday mornings. All newsletter submissions are subject to review and editing where necessary.