December 11





​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 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.



Lots of racing going on this weekend, everybody race smart, race tough, and have fun. Those of you going to Brantford for the Team Showdown or the Ontario Junior International in Scarborough, T-shirt rotation is R-O-N, Fri royal, Sat orange, Sun navy! Here's the second part of Olivier Leroy's latest helpful advice: 

TOXIC THOUGHTS TO AVOID PART II (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 more common toxic thoughts that every swimmer should drop:

1. “I couldn't do it before, so I won't do it now.”

When we need reminders of how awesome we can be we need to think of times when we just killed it in practice. Those moments serve as excellent checkpoints in our journey, and remind us that we are capable of amazing swimming. Similarly, when we get into a mental rut, we tend to think back to the times when we tried but came up short. We search back through our performance history seeking confirmation that we aren't good enough, unfairly focussing on past mistakes. We need to develop a selective memory, focus more on the GREAT swims, learn the lessons from past failures without dwelling on them, and apply those lessons moving forward.

2. “What will so-and-so think.”

How often have you stopped short of doing a little bit more at workout, or stopped fully chasing your dream, because you were worried what someone else would think? The reality is you will always be your harshest critic. You may think other people sit around all day thinking about you and judging your actions, but you know what? They don't. It's completely likely they don't give a second thought to whatever it is you're doing. So do what's going to bring you closer to your goals. If people are dead set on judging you, it's their problem, not yours. Don't allow the opinions of others to influence your performance in the pool.

3. “I missed my opportunity. It's too late.”

No matter where you are in your swimming, and what you hope to accomplish, you can always make a change. Simply because you're frustrated that you haven't progressed fast enough doesn't mean you should squander the opportunities in front of you. Instead of worrying that you didn't start yesterday or last week, focus on starting right now. It's never too late!



Canadian Olympian Martha McCabe is hosting a 3-hour swim clinic at the Western University Student Recreation Centre on Sunday, January 7. All swimmers aged 9-16 are welcome to register. There are 9 spots remaining as of today. More information can be found at this link



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 PAD payments will be Dec 15th. If you have any concerns please contact Donna before Dec 13 at



Nov hoodie orders have arrived. We should be receiving parkas and some more speedo warm up suits sometime this week.   Backpacks are on back order until Dec 15 then they need to be embroidered hopefully we will have an update on arrival 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).



Holiday Time Trial: Yes, we are hosting 1 more meet in 2017 and it happens this Saturday.  I have all of my Senior Officials but if you have taken a clinic for a senior job and are interested in being paired up with someone to see what the job is about, let me know and I will see what I can do.  I also have a few spots for people who have taken the Strokes and Turns clinic but have never actually tried the job and want some guidance on your first time out.  Let me know if you are interested in that opportunity.  The warm-up starts at 3:00 PM and we should be done by 7:00 PM.  Last I looked there was one spot open for a minor official!

Rule Of The Week: What about adjusting the goggles in breaststroke and butterfly?  There is no rule for any stroke that says that the swimmer shall not adjust their goggles.  If they can do it and not interrupt the rules of the stroke then that is perfectly fine!  It is not easy but I have seen it done lots of times.  On the other hand, as a Referee, I have had lots of officials report a swimmer adjusting their goggles and that is when I need to ask questions to see what the impact was on the swim.

12 and Under Celebration and WOSA Champs: If you are looking for opportunities to work senior positions at meets, it is never too soon to email the Competition Coordinator and let them know what you are looking for.  The Competition Coordinator for the 12 and Under Celebration and for the January 13 and over Time Trial is Denise McDonald: and I am the Competition Coordinator for WOSA Champs.    

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.