December 4




​Thursday Dec 14 Senior Gold/Silver & Age Group Gold NO am workout

Friday Dec 15 Senior Gold NO am workout

Friday Dec 15 Senior Silver/Bronze/Blue 4:00 – 5:00 pm CGAC

Saturday Dec 16 NO LAC workouts

Monday Dec 18 Senior Gold/Silver NO workouts

Mon Dec 18, Tues Dec 19, Thurs Dec 21 & Fri Dec 22 Senior Bronze/Blue workouts 4:30-5:30 pm WSRC

The Dec-Jan holiday schedule for Senior Gold/Silver/Bronze/Blue and Age Group Gold/Silver/Blue/Bronze is now posted on the website under the "Schedules" tab.

Senior Gold/Silver NO WORKOUTS Dec.24-27 inclusive.

Senior Bronze/Blue & Age Group Gold/Silver/Bronze/Blue NO WORKOUTS Dec.24-29 inclusive.

​Age Group Orange & Development NO WORKOUTS Dec.24-Jan.1 inclusive. Regular schedule resumes Jan.2.



TOXIC THOUGHTS TO AVOID PART I (from Olivier Poirier Leroy at YourSwimBook)

Over the course of a day we tell ourselves many things. From reminders, to words of encouragement, to the not-so- encouraging. It’s no different during our workouts, where we can ride the roller coaster of thoughts through a session in the pool. One moment we are confident in our abilities, motivated at how we are doing, the next we are doubting ourselves, thinking that all the effort is for naught.

A lot of our negative thoughts fly under the radar, barely noticeable, and yet still make a sizable impact. I can’t do that workout. I don’t deserve success. There’s no way I can go that fast. The odd thing is, you would never let someone else talk to you this way, so why should you allow this type of negativity to sprout from within?

Here are 3 common toxic thoughts that every swimmer should drop:

1. “I want to avoid struggle and risk.”

Often we view struggle as an indication that something is wrong. That with resistance comes proof that we are not meant to swim fast. If we were meant to be accomplishing great things in the pool then it would be easy, right? Nope. Nothing worth attaining comes without some measure of sacrifice, hard work, and yes, struggle. Don’t misinterpret struggle or discomfort as a stop sign. Find the challenge within the struggle and grind on. Remember there will always be hiccups and setbacks. While not everything is in your control, how you react and grind forward is.

2. “I’ll swim like a boss when I feel like it.”

There will always be a reason to not give your best in the pool. In order to avoid taking up action at that very moment, you’ll seek out every reason imaginable for why now simply isn’t the best time. The lane is too crowded. Had a stressful day. Didn’t get a good enough warm-up. Have a headache.

There will never be a perfect time to give your best, never be a perfect set of conditions where you can unleash your full potential. The only “perfect” moment is the one you have in that very moment. Bypass this mental argument by focusing on making hard work a habit. Instead of having to psych yourself up every day to get to practice and work hard, make it automatic, a habit.

3. “I wish I was as tall as Swimmer A, or had the training facilities of Swimmer B.”

It’s hard to look at our competitors and rivals and not be envious of their better training facilities or better genetics and feel a bit jealous. If only we were that tall, or had access to their pool, then we would truly excel.

While we cannot always control how tall we become or where we live, we can choose to make the most of what we have. If you’re struggling to get past this mental hurdle, remember that someone will always be looking at you wishing they had your genetic gifts, and your training opportunities. Focus intently on making the absolute most of everything you have been given, and refuse to fall into the mental trap of wishing for the opportunities that have been given to others.



There are 6 LAC 2017-18 navy blue T-shirts in the CGAC storage room, left behind at the Nothers Invitational. Two adult mediums and four Youth sizes. If you think one of them is yours see your coach.



The London Aquatic Club is introducing a Training Bursary Program for swimmers and their families in need of financial assistance to fund some of their training costs.  A formal application process is being introduced and will be open to all members, once registration is completed and will continue in the season until all the money is dispersed.  The funding available for this program will be reviewed yearly by the LAC Board of Directors.

Applications can be submitted using the LAC Mailbox in the lobby of the Canada Games Aquatic Centre.  Place the completed application in a sealed envelope with Training Bursary Application marked on the outside.  The applications will be reviewed by a small, independent committee and the information provided on the application will be kept in strictest confidence in accordance with privacy legislation.

The initial application period is November 1st to 15th each year, with results communicated by December 1st.  As 2017 is the first year this program will be trialled, the application window will be December 1st to 15th with results communicated by early January.  Applications will continue to be accepted following the initial period and reviewed if training bursary funds remain available in the swim season.  Any formal subsequent review periods will be announced via the newsletter.   Bursary awards will be in the form of a credit to the family account. This information is posted on the LAC website under “Parent Info”. For the Application Form, please Click Here. If you have any questions please contact Gill Fish



The next LAC statements will be emailed Dec 5th with PAD payments Dec 15th. If you have any membership concerns please contact Donna at



The spiritwear orders have now been placed and Nov hoodie orders have arrived. We should be receiving parkas and some more speedo warm up suits early next week.  The next order will be placed in the new year. If you would like to place an order please print off the form on the LAC website under the "Swimmer Info" tab under the "LAC Swim Equipment" tab. Complete the order form and deposit it in the LAC mailbox at CGAC. Please include the payment with the order (cheques made out to London Aquatic Club).



Western Tri-Meet:  It was nice to see a number of LAC officials helping at the Western meet on Saturday evening.  Volunteerism is alive and well! 

Holiday Time Trial: Yes, we are hosting 1 more meet in 2017!  If you are interested in being mentored in or working in a Senior Official position at our Time Trial on December 16 then please let me know as soon as you can.  The warm-up starts at 3:00 PM.

Rule Of The Week: What kick is allowed? For Backstroke, and Freestyle, any kick is allowed, or no kick at all.  For Breaststroke, once the normal cyclical part of the stroke has begun then exactly one breaststroke kick, sometimes known as a whip kick is required after every pull.  For butterfly, no kick is required but if the swimmer chooses to kick then it shall be a butterfly kick, sometimes known as a dolphin kick.  Unlike breast stroke where a single pull is followed by a single kick, the swimmer doing butterfly can kick as many times as they like for each pull.  For both breast stroke and butterfly, the kick is simultaneous with no alternating motion.  So what is the key difference between breaststroke kick and butterfly kick?  For breaststroke kick, the feet are pulled up toward the hips and the toes must be pointed out during the propulsive part of the kick which pushes back.  For butterfly kick the toes must not be pointed out (within reason officials!) and the kicking motion is up and down. 

Deep End Touchpad Adapters:  If you worked the start end in the deep tank at Nothers and you have worked that end before then you probably noticed something different!  We have finally replaced the old clothesline harnesses used to hold the touchpads in place with nice new touch pad adapters!  Hooray!  No more tripping hazard.  No more touchpads falling into the pool when they loosen over time.  No more rebuilding the harnesses when they break!  If you see Paul and Elizabeth Lobo around, give them a thank you for the very nice job that they did on these!  Paul and Elizabeth, pass on the thanks to Paul’s dad and the machinists!   

Volunteers Needed: Before I start this, I need to make it clear that session credits are only given for LAC Hosted meets, not for helping at another club’s meet.  That said, we get a lot of help from other clubs at our meets and it is nice if we maintain the good will by returning the favour, especially if you are there anyway.

Western is hosting varsity meets on:

Saturday, January 13th at 4.30 pm (Western and U of T) about 80 swimmers – one session, timed final, about 3 hours.

Thursday to Saturday, February 8-10 (OUAA championships).  A.M. heats and P.M. finals with the likelihood of a short afternoon time trial on the Saturday.  This was a great meet the last time Western hosted it.  It comes highly recommended.

If you can help at any of the Western meets please contact Paul Cappa (Long Time LAC president) at: or 

Brantford will be hosting, and LAC will be attending, the Team Showdown, December 15-17.  If you will be there and would be willing to help please email Crosby Gibson at  

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







 Sign  up  Deadline

 Dec 15 - 17

 Ont JR International

 Pan-Am Pool, Toronto



 Dec 15 – 17

 Ont Team Showdown


 Sr/AG Gold/Silver

 December 1

 Dec 16

 Holiday Time Trial


 All non-OJI/Showdown

 December 8

  Jan 19-20

Toronto Grand Prix

  Univ of Toronto


  January 8

 Jan 20-21

 12/under Celebration


 ALL LAC 12 & unders






Club hosted meets help to reduce membership fees by 20-25% as well as reducing travel costs by attending fewer out-of-town meets. To ensure the Club has sufficient resources to host meets, most LAC swim families are required to work a minimum of 22 sessionsduring club hosted meets (please see below for exceptions). These sessions may be worked through officiating or working at the club’s food canteen, awards or other positions. Any unfulfilled session credits will be billed at a rate of $40.00 per session to the swim family’s Swimmer Account at the end of the season. Please note that this is not meant to be a “fundraiser” but rather an incentive to participate in the running of home meets. Swim families may receive up to 5 donated session credits from another club family to complete their credits, however any more than the 5 donated session credits must be approved by the board. Session commitments are waived for first year swim families with no prior competitive swim club affiliation, as well as for introductory and post-secondary students training full time with the club and for varsity swimmers, although assistance during swim meets from these groups is greatly appreciated.  First year families ARE required to fulfill the LAC orientation program. This includes participating in an Introductory to Swimming clinic during the swim season and a follow up “on-deck” mentoring session.

*** Families of Development swimmers who are not in their first year of competitive swimming who do not have a swimmer in another level are required to fulfill only 11 of the assigned session credits.***

*The number of session credits will be reviewed by the board in the fall upon club enrolment and may be subject to change.

There is a session credit FAQ under the "Parent Info" tab under "Session Credits.



Instructions for ordering swim equipment can be found on the LAC website under “Swimmers Info” 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



We have had a few requests to get this facebook (London Aquatic Club – Swim Team Equipment Swap) site up and running again. Feel free to post any items you would like to sell or any requests for equipment you might be looking for.



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