Mar 31

Newsletter 2014-2015 Issue 26 March 31

Coaches Reports
It’s never too late to work on your start – every time you go off the blocks, try to make your start as close to championship quality as possible. Here are some tips on start technique from the USA Swimming website: On the blocks (or in “zero” position), there are 4 things to think about: 1) HIGH HIPS, 2) EYES DOWN, 3) ARMS LOADED and 4) REAR FOOT BEHIND HIPS.
Your hips are the central weighted point of your body, and you will react more quickly to the start signal and have more speed on your entry if your hips are higher rather than lower. Many swimmers tuck their head too far when taking their starting position and look too far behind them. This can lead to throwing the head up too much on the start signal, thus lifting the body up too high. Your arms should be ready to pull (don’t rest your hands on the block), and the elbows should be pointing back, not out to the side. In the track start the rear foot should be placed just behind the hips. In this position, as soon as the rear leg pushes off the block, your hips and all of your weight will start moving forward off the block. As you come off the blocks pull your chin and chest forward, not up. Your chin and shoulders should move past your arms and elbows.

From the Laptop of Coach Liz:
Congratulations to the swimmers who attended the WOSA camps hosted in Guelph on the weekend. The focus of the camps was to reset our skills heading into the long course season. Both camps worked hard in and out of the water. Great work to the following: Learn to Train: Alexander Pedda and Sam Cormier; Fundamentals: Catie Tennant, Sam Elkami, Duncan Shearer and Thomas Belton.

CHOCC will be closed from Apr 25 to May 10 for new filter installation.
Below are the details for the workouts that will be at CGAC.
Sat Apr 25 & May 2: 5:30-7:45 am - Age Group Blue Dryland 7:00-7:45 am
Sat Apr 25 & May 2: 6:15-8:30 am - Age Group Bronze Dryland 6:15-7:00 am
Mon Apr 27 & May 4: 3:00-4:30 pm - Senior Silver & Bronze
Mon Apr 27 & May 4: 4:30-6:15 pm - Age Group Gold & Silver Dryland 5:45-6:15 pm
Mon Apr 27 & May 4: 5:00-6:00 pm - Development 1
Mon Apr 27 & May 4: 5:00-6:30 pm - Age Group Bronze Dryland 5:00-5:30 pm
Mon Apr 27 & May 4: 6:00 – 7:00 pm - Age Group Orange
Wed Apr 29 & May 6: 5:45-6:45 pm - Development 1
Thurs Apr 30 & May 7: 3:00-4:30 pm - Senior Silver
Thurs Apr 30 & May 7: 4:45-5:30 pm - Yoga Senior Silver & Bronze
Thurs Apr 30 & May 7: 4:00-6:00 pm - Age Group Gold & Silver Yoga 5:30 – 6:00 pm
Thurs Apr 30 & May 7: 5:30-6:30 pm - Age Group Bronze & Blue
Fri May 1: 5:00 – 6:00 pm - Age Group Orange
Fri May 8: No workouts due to Hollandia Swim Meet
Sat May 9: No workouts due to Hollandia Swim Meet

Workout Changes
Effective immediately SNR Gold & SNR Silver Tue pm workout is 3-4:30pm in the water, there is no longer dryland from 3-3:30pm.
NO LAC workouts on Good Friday due to the Pentathlon Meet
Sat Apr 4 NO Workouts Happy Easter
Sat April 11 Senior Silver 6:00 - 8:30 am CGAC no WSRC
Sat April 11 Senior Bronze 7:00 - 8:30 am CGAC no WSRC

Apr 3 LAC Pentathlon CGAC All LAC swimmers Entry Deadline: Mar 12
May 8-10 Hollandia CGAC All LAC swimmers Entry Deadline: Apr 10

LAC Swim Equipment
For your LAC swim equipment needs please contact

Swim-A-Thon: Week 5 Updates
Thank you to all members who have registered and started raising funds. With your effort LAC is now over 35% of the way towards the $20,000 goal. Congratulations to the top 3 LAC fundraisers to date: Julia, Alex and Samantha. Great job!! Go to to register and participate.

LAC Swimmers who participate in the Swim A Thon campaign will receive gift certificates that can be used to purchase LAC Spiritwear or Swim Equipment: Swimmers who raise between $200-$399 will receive a gift certificate of 10% of the amount that is raised; Swimmers who raise between $400-$599 will receive a gift certificate of 15% of the amount that is raised and Swimmers who raise over $600 will receive a gift certificate of 20% of the amount that is raised.
Event takes place at CGAC as follows:
Saturday, April 18: 5:30-7:30: Senior Groups and Age Group Gold and Silver
Sunday, April 19: 6:30-8:30 am: Age Group Blue, Bronze, Orange and Development

We have had an excellent response by officials for the Pentathlon. It is fully staffed!  If you were hoping to work at this meet but did not get in, there is always the possibility that there will be no-shows. You can come prepared to work at the start of warm-up and check with Mike in the official’s room. No guarantees but sometimes it works out.
The sign-ups for senior officials for the Hollandia Spring Invitational AND the Swim Ontario Summer Festival are available using your OSOA.CA accounts. You can sign-up now for these jobs as long as you have qualified to do them by taking the clinic. These are good opportunities to start working on your deck sign-offs and achieving level II official status this season. After these two meets we have just our season ending outdoor Dr. Paul Hauch Invitational.
I will be offering another series of official’s clinics between the Pentathlon and the Hollandia Spring Invitational. We are always excited to have people who are interested in trying some new jobs. There is a lot more to swimming officiating than meets the eye. Most of the officiating clinics can also be taken on-line. If you have any questions, please contact me via the following email address.
Mark Lukings L.A.C. Co-Club Officials Chair

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