February 8



Workout Changes

Sat Feb 13 – Age Group Blue & Bronze not attending SWA meet yoga 6:45 swim 7:30 - 9:00 CHOCC  

Mon Feb 15 -No workouts for Senior Bronze, Age Group Blue & Age Group Bronze due to family day.

Mon Feb 15 - Senior Silver 6:00 - 7:30 am CGAC - no pm workout

Mon Feb 15 - Age Group Gold & Silver 11:30 am - 1:00pm CHOCC - no pm workout

Thu Feb 18 - Senior Gold at CGAC 3-5pm (no WSRC practice)

Mon Feb 22 - Senior Gold at CGAC 3-5pm (no WSRC practice)

Fri Feb 26 - Senior Gold/Silver/Bronze 4:00 – 5:00 pm CGAC

Sat Feb 27 – Senior Gold/Silver, Age Group Gold/Silver/Bronze/Blue 6:00 – 7:30 am CGAC

NO workouts during March Break from Mar 13 - 20

Starting Wed Feb 17 Senior Bronze will resume Wednesday workouts until the summer schedule from 3:45 - 4:45 pm at CGAC. Tues Feb 9 will be the last Tuesday morning workout.


Coaches Report

SHOWING UP! (from SWIM SWAM contributor Olivier Leroy Poirier)

You can’t always control your training environment, and you certainly cannot manipulate how tall you are or how big your feet and hands become, but there is something you can control about your swimming, and it still counts for a lot. It’s old fashioned, it’s quasi-boring and it’s not some fancy new swim gadget. It’s showing up. In the face of fatigue, of doubt, of uncertainty, it’s making the repeated decision that you are going to show up.

Showing up removes the need for perfection.

Swimmers who consistently perform at a high level understand that not every practice is going to be flawless. There will be days where no matter how well rested, how well warmed up, the stroke just isn't there. Does this mean the process is flawed? Or that no good can be drawn from those less-than-awesome workouts? Of course not. The consistent swimmer understands that this is part of the deal. All too often swimmers fall into the mental trap of believing that if they set a goal to do something in the pool, and they fall off even a little bit, then they have failed. That if a practice goes poorly, this means that their season-end goal is done with. That bad workout or bad set launches them into a demoralized spiral of less than optimal practices that lasts far longer than the original bad outing. Those who show up understand that it is about doing it better, on average, over the long haul. There will be the occasional dud, but just as they don’t let a great practice get them carried away, they don’t allow the infrequent stinker to derail the overall upward trending of their swimming skills.

Showing up isn’t the silver bullet solution most swimmers are looking for when they ask what it will take to level up their swimming. Most– as is typical of our culture these days– are searching for a shortcut, an easier way to get to where they want to go. Ultimately, no matter what it is you want to do with your swimming, it will all come back to one question…

Will you be the swimmer that shows up today? 

BON VOYAGE and best wishes to Senior Bronze coach Allex Stacey, who is moving back to the Maritimes this week. We all thank you for your efforts on behalf of LAC Allex, and wish you well in your new endeavours. Shannon Nell will be assuming some of Allex's duties with the Senior Bronze group.




PRIZE #2: All LAC swimmers that raise money for Swim-a-thon will receive a LAC key chain to hang on their swim bag.

PRIZE #5: All LAC swimmers that raise more than $100 will be entered in a draw for prizes donated by friends of LAC.


We have now surpassed the $1000 mark and are building momentum, leading the charge is the Ellig family with Ryan and Melissa holding the top two spots. We only have 9 swimmers registered to participate so far, let's try to triple that number by next week. This is a great club event no matter how much you raise, get involved!

All LAC swimmers are encouraged to participate. Swim-A-Thon will be held on April 2 at CGAC and CHOCC. This is a great team building event. Thank you to the swim families that have already signed up.

Please go to our club link at   and register your swimmer and start spreading the word to family, friends, business colleagues, social contacts and those that support the sport of swimming in our community, province and Canada. Parent/Legal Guardian or Parent’s company are not eligible for a charitable tax receipt. If you have any questions about Swim-a-Thon please contact Donna at



We had an overwhelming response to this event and are on our way Toronto to watch the Olympic/Paralympic Trials! Those of you committed will be receiving a commemorative Swim Canada bathing cap, a pep talk from a former Olympian, and a 2hr training session in the Pan-Am warm-up pool. The date is Sat.Apr.9. The cost will be $75, which includes transport by bus, admission, and food. This amount will be billed to your March swimmer’s account. The bus will depart CGAC at 7am and return at approximately 11pm.

If you are interested in attending other days of the meet, tickets can be purchased through the Swim Ontario website. A 6-day pass is $255, a 3-day weekend pass is $144, individual prelim session tickets are $15, individual finals session tickets are $40, and individual full day tickets are $50. 6-day and 3-day passes are available for purchase now, individual tickets will be available on Feb.1.


Spring Provincials - Nepean Mar 3-6

The list of qualifiers is now posted. Team travel will be offered for this meet. The plan is to travel by train, departing on Wed.Mar.2 and returning Mon.Mar.7. Total cost is estimated at $750 per swimmer, including train, hotel, meals and ground transport. Please indicate as soon as possible in the “events” sign up comment box if you require team travel.


It’s Official! 

The LAC Long Course Pentathlon is on March 25.  If you have taken the clinic and are interested in working as a senior official to get some experience then please contact Bonnie Marceau at  If it is your first time doing the job and would like a mentor then please let Bonnie know.

Officiating Opportunities:

For those who are working on moving up the ladder, or if you are going to these meets and like to be helpful, here are some non-LAC officiating opportunities.  All of these meets have people involved who help out at our meets regularly. FYI away meets do not earn session credits but they are great experiences: 

1. Ontario University Athletics (OUA) Finals – Hosted by Western University - February 11-13.  Please email Senior Officiating requests to Suzanne Paulins at and Minor Officials to Laurie at

2. SWA Winter Invitational – February 12-14 at the Tillsonburg Community Centre.  Please contact Rusty Pittock

3. WOSSAA High School Swimming Champs – February 16 at CGAC, London.  Please email Mike Williams

4. Western Region Champs - Hosted by Brantford Aquatic Club - February 26-28th: Senior Officials - Crosby Gibson   Minor Officials 

5. Swim Ontario Spring LC Provincial Championship – March 3-6 – Nepean Sportsplex - Ahmed Abdelfattah

If you have any questions please contact me, Mark Lukings L.A.C. Co-Club Officials Chair at


Timers/Strokes and Turns Judges Needed

For the first time ever Western University will be hosting the OUA Swimming Championships at the Western Student Recreation Centre. From February 11th to 13th varsity athletes from across Ontario will be racing for personal and team honors. Don't miss this opportunity to have an on-deck view of some truly fast swimming and get a glimpse of what may be part of your own swimmer's future. Sessions run for approximately 2 hours and are as follows:

Thursday 11 Feb 10am and 6pm   Friday 12 Feb 10am, 345pm and 6pm   Saturday 10 am and 5pm.

While there will be NO LAC SESSION CREDITS available for this event, any help would be truly appreciated. Please contact Laurie at to volunteer.


Upcoming Meets





Sign up Deadline

 Feb 12-14

SWA Winter Invitational


 Non-Regional Qualifiers

 Jan 28

 Feb 18-21

 Eastern Canadian Open


 Senior qualifiers

 Jan 28


 Feb 20-21

Ontario Winter SC Festival


 13 & under Qualifiers

 Feb 4

 Feb 26-28

WOSA SC Championships


 Regional Qualifiers

 Feb 9

 Mar 3 - 6

Ontario Spring LC Champs



 Feb 16


LAC Equipment
For your LAC swim equipment needs please contact

Information for the newsletter should be emailed to by 10 am