Feb 3

Newsletter 2014-2015 Issue 19 February 3

Coaches Reports
Thank you to those of you who attended Kolten Abbott’s nutrition presentation last Friday. It was extremely informative and illuminating. Three of the most important “take-aways” Kolten would have you remember are: 1) the most important meals of the day for an athlete are the meals immediately following practice...athletes intent on performing at a high level need to have a carbohydrate-rich snack before they even leave the pool deck after training! And calories out must be balanced by calories in, especially for student athletes. So if you’re training a lot and studying a lot, you need to eat a lot 2) try to have 5 servings of fruits and/or vegetables per day, and think “rainbow” – the more color and variety you have in the fruits & veggies area, the more nutrients you will replace 3)drink to a plan, i.e., every 15mins during practice, and have a “squeeze” bottle not a “twist-off” bottle...studies show athletes drink more when they use the former.

As we get ready to race this weekend in Windsor at Regionals and at CGAC in our Sting Meet, remember to “DARE”:
Determination: Refuse to quit or accept defeat; show the persistence to try and try again!
Aggressiveness: Make things happen instead of waiting for them to happen. Take charge and make your presence felt!
Responsibility: Recognize your mistakes and the things that need to change and improve. Do not blame others or make excuses!
Emotional control: Stay cool, adjust quickly, and do not get upset by bad breaks. Deliver a top performance regardless of the circumstances!

Workout Changes
Friday Feb 6 Senior Gold and Silver 4:00 - 5:00 pm CGAC.
Friday Feb 6 Age Group Gold and Silver 4:00 - 5:00 pm CGAC
Sat Feb 7 NO LAC workouts due to WOSA and Sting Meets.
Mon Feb 16 Age Group Blue 5:30 – 7:00 pm CGAC (CHOCC closed for Family Day)
Sat Feb 21 Senior Gold 5:30 – 7:30 am CGAC (due to Diving Meet)

Feb 6 – 8 WOSA Regional Champs Windsor Qualifiers Entry Deadline: Jan 20
Feb 7 – 8 Sting Meet CGAC non-regional Entry Deadline: Jan13
Feb 21-22 Swim Ontario Winter Festival Etobicoke Qualifiers Entry Deadline: Feb 9
Feb 26-Mar 1 SC Age Group Champs Brantford Qualifiers Entry Deadline: Feb 10
Feb 28-Mar 1 Steve Kingston Invit. Newmarket Age Group/Senior Entry Deadline: Feb 10

The meet takes place at the Magna Centre, 800 Mulock Dr, Newmarket. The team bus will depart from CGAC on Fri.Feb.27 at 4 pm, and will return at 10 pm on Sun.Mar.1. Approximate cost for transportation, hotel, and meals will be $250 per swimmer, please indicate if your swimmer will be travelling with the team when you sign up for the event. The team is staying at the Holiday Inn Express, Newmarket.

Attention Canteen Volunteers for Sting Meet
Due to the small numbers of entrants for the STING meet LAC is:

  1. Changing the canteen volunteer schedule
  2. Running only the first shift of each day
  3. Shortening the shift
  4. Not selling food to the public
  5. Offering snacks to the on deck crew

Watch the website sign up and your email for changes..,

LAC Swim Equipment
Hello LAC members: If you require LAC swim equipment please contact the LAC coaching/administration staff will now distribute the LAC Swim equipment.

Custom Spiritwear
LAC Families: We are doing an order of Custom Team Spiritwear! Please fill out the attached order form HERE and return to your coach by Friday February 13th 2015. Anyone wishing to order LAC backpacks please send an e-mail to and we would be happy to provide you with more information.

LAC Bingo
Did you know that LAC works bingo at the Lucky Days bingo hall once a month as a form of fundraising? The LAC bingo committee is in need of some new volunteers who can help us out on a regular basis. Working bingo requires that volunteers arrive at the bingo hall at approximately 4:30pm. We count and sell cards for the evening, and then help tidy up before heading home at about 10:00pm. Volunteers receive one session credit and $40.00 towards the family travel account for each bingo session worked. If you think this is something that you can do to support our club please contact Rhonda Springer at Our next bingo date is February 11 and we would love to have some new volunteers join us.

Rhonda Springer and Sharon Langham—LAC Bingo co-chairs

Swim-A-Thon: Coming April 18 & 19, 2015
This is a great fundraising opportunity for LAC
Saturday, April 18: 5:30 – 7:30 am at CGAC: Senior and Age Group Gold and Silver

Sunday, April 19: 6:30 – 8:30 am at CGAC: Age Group Blue, Bronze, Orange and Development.

Stay tuned to future LAC Newsletters for further details.

On February 7 and 8 we are hosting the Western Region Sting Meet and we need the help of those LAC officials who are not attending the WOSA Champs that are being held at the same time. The Sting Meet is a two session single ended meet for swimmers who are still working toward qualifying for higher level meets.

This meet is a great opportunity for people, who have recently taken clinics for new positions, to get some deck experience. Many of LAC’s more experienced officials will be out of town and we need your help. I am still looking for a Clerk of Course for both sessions (email me if interested and qualified) and we are short on Strokes and Turns Officials. I have asked for the sign-ups to be reopened to give people another chance to sign up. Please take a look and sign-up if you are qualified and available.  Tip:  If you wanted to sign up and the job you wanted is full, it does not hurt to come prepared, when you drop your swimmer off for warm-up, and check with the Minor Officials coordinator to see if there are any no-shows.

The Western Region will be hosting their Spring Clinics on Saturday, March 7 at Conestoga College in Cambridge. I have posted the flyer for these clinics on the Officials tab on the LAC Web Site. There is a selection of clinics in the morning and again in the afternoon. There is no charge and morning refreshments and lunch are provided.

Information for the newsletter should be emailed to by 10 am Monday mornings.