January 30




Sat Feb 4 NO Senior Gold/Silver

Sat Feb 4 Age Group Blue & Bronze 6:30 – 8:00 am CGAC

Mon Feb 6 NO Senior Gold 6-7:30am

Sat Feb 18 Senior Gold/Silver swims 5:30 – 7:30 am

Sat Feb 18 Age Group Orange 6:30 - 7:30 am CGAC

Mon Feb 20 (Family Day) Senior Gold 2:00-3:30pm WSRC, Senior Silver 3:30-5pm WSRC, ALL other groups NO workouts

Thurs Feb 23 Senior Bronze 3:30 - 5:00 pm Western

Fri Feb 24 NO workouts at CGAC due to Western Regionals

Fri Feb 24 Senior Bronze still has regular workout at MBG

Sat Feb 25 Age Group Blue/Silver Non Regional 6:00 - 7:00 am CHOCC

Sat Feb 25 Age Group Bronze/Orange Non Regional 7:00 - 8:00 am CHOCC

Sat Feb 25 Development 8:00 - 9:00 am CHOCC

Sat Feb 25 No Senior Gold/Silver/Bronze workouts



The following article is courtesy Glenn Mills at GOSWIM TV, and is titled "When Swimming Last Makes You First!"

It's always amazing to me, as a coach, that even when we all know something is good, certain people refuse to practice it daily. If there's a question about whether underwater dolphin kicks off the wall are effective, please take a look at any race from the recent World Short Course Championships in Windsor in December. While the distance the swimmers use off the wall may vary, there are very few world-level swimmers who aren't masters at underwaters.

One way for the every-day age-group swimmer to practice better underwaters off every wall is just to remember that there are certain times when EVERYTHING is a competition.

It's actually very easy - during practice, keep your eyes open when you push off the wall. Take a peek at the person next to you off each wall. Who blinks first? Who takes that first stroke? Can YOU be the person who, day after day in practice, is the last person swimming? Can YOU be the one who works the underwaters better than everyone else around you?

These are the skills that you need to practice every day...on every length.  If you wait for that special "underwater-kick day" to work on it, you will be left behind. To become highly skilled at underwater dolphins, you must practice them at every practice, off every wall. You have to remember that if you become really good at these, you'll be spending more time under water, which means you will be getting less air. Because of that, it isn't something you can add at the end of the season. And it's definitely not something you can or should work on "on your own". Rather, it's something that requires three or four months of training for your body (and brain) to adapt to, and requires strict supervision by your coaches.  

The BEST time to start demanding from yourself better underwater dolphins is at the very beginning of a new season.  You don't have to start by making the 15-meter mark each time.  Think NUMBER of dolphin kicks.  Pick a number and be consistent at doing that NUMBER of dolphins of every matter what.  If a certain number of dolphins becomes do-able, add another, and be consistent. Then add another, then another... until you and your coach determine that more dolphins are counterproductive.  You will get to the point where you may either run out of momentum, or run out of air. You'll also need to take in to consideration what race you're training for, and what the typical underwater patterns are for the great swimmers for those races.

We'll keep this simple. Unless you have great underwaters, you'll eventually come up against someone who isn't as good a swimmer as you, but who won't need to be because they'll beat you off the walls.  Why not be the person who has both things: great underwaters and great strokes? Be the last to swim when looking at all around you every day.  It WILL pay off in the long run.


 The 2017 Swim-A-Thon is on Saturday April 15th.

All LAC swimmers are encouraged to participate in our annual swim-a-thon and to fundraise for the event.  This year the funds raised will go towards improving the equipment used in our LAC hosted meets, increasing coaching education, and upgrading our club record board.  

Several prizes will be available to win!  Every swimmer who raises over $100 will be entered into a prize draw.  The top 3 fundraisers will receive LAC spirit wear, and the top 12 fundraisers will be invited to a bowling party with the coaches. 

More information will follow in the next few weeks.



The January spiritwear order has been placed. Next order will be March.



Information on how to access your credits is available on the LAC website under the “Parent Info” tab. If you have any questions please email Donna



WOSA Short Course Championship - I am the Competition Coordinator for WOSA.  The senior positions are getting filled out nicely but if you want to try a new position, and will have the clinic by the meet, then I can probably still find you a spot and promote anyone who is already in that spot to be your mentor.  If you are interested then send me an email with WOSA in the subject.  Tell me the sessions that you are available, and the positions that you are seeking.

Clinics – I will be hosting the following clinics in the downstairs meeting room at CGAC: 

Friday, February 3, 6:30 to 8:30 PM – Chief Timekeeper

Saturday, February 4, 8:00 to 11:00 AM – Chief Finish Judge and Chief Judge Electronics

Thursday, February 9, 6:30 to 8:30 PM – Clerk of Course

Still to be scheduled – Starter

For a description of the Clinics/Positions, sign in to the LAC web site, hover your cursor over the Officials tab in the upper right of the home page and then select Levels/Positions. 

Western Region Clinic Day – Western Region will be hosting a clinic day at Conestoga College in Cambridge on Sunday, February 12.  View the flyer by signing in to the LAC web site, hover your cursor over the Officials tab in the upper right of the home page and then select Regional Clinic Day.  Come out for a clinic presented by someone other than me!  It is important to get different perspectives.  Morning refreshments and lunch provided. Choose a clinic in the morning and again in the afternoon.  No charge.   To register email Carol at   Let me know if you are interested in carpooling.  I can drive a few people but I will be there for both sessions. 

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







 Sign  up  Deadline

 Feb   4-5

 Dean Boles Invitational

 Laurier University

 SrG/SrS & non-WOSA qualifiers

 Jan 12

 Feb 18-19

 Ontario Winter Festival


 14 & under qualifiers

 Feb 2

 Feb 24-26

 WOSA Champs



 Feb 6

 Mar 2-5

 Spring Provincial & AA



 Feb 15





Instructions for ordering swim equipment can be found on the LAC website under “Swimmers A/C” under the “LAC swim equipment” tab. Also found on the website is the TAS shark card, you will need this card when purchasing Team Aquatic Supplies merchandise at swim meets or in their stores.

If you have any equipment questions please contact



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