March 26




Friday March 30 NO Workouts (except Senior Gold and Senior Silver 9-11am at WSRC)



Last week we talked about "movement certainty" and "maximum certainty" as important concepts as they relate to skill mastery and optimal performance. A second quality of skill proficiency is the minimization and conservation of the energy required for performance. In some sports, like the shot put or weightlifting, this is clearly not the goal...the only goal here is to heave the shot as far as possible, or lift the maximum amount of weight. But for endurance sports, like running or cross country skiing or wrestling or, YES, swimming, if you can work on reducing or eliminating unnecessary or unwanted movements, this will help in the minimization of energy expenditure. This characteristic is crucial for those performers who must conserve energy to achieve success. This idea also applies to the mental demands of the task being executed. If you can produce efficient movements in an automatic fashion, because you constantly paid attention to your technique in practice, you will be able to direct your thoughts to other aspects of the performance, primarily strategy. Work on moving through the water as efficiently and effortlessly as possible, i.e., with GREAT TECHNIQUE, when under high physical stress, and you will shine at the end of your races.

​WANTED! A working large screen TV that is sitting unused and neglected in your basement or spare room that you just haven't had the time to send to the recycler! We would like to mount it on our TV stand so our swimmers can better view their underwater technique with the new camera system we have purchased.



13& Over: Warm Up 8:00 AM, Start 9:00 AM

12 & Under: Warm Up 12 noon, Start 1:00 PM

The club will bill all 13 & over families (that did not donate for the 12 & Under Meet) $10 in lieu of food donation for this event. Please email Donna at if you have any questions.



The club is not issuing tax receipts for 2017 as the government has discontinued the Child Exercise Tax Credit so they are no longer required for tax purposes.

The next statements will be sent out April 5. if you have any concerns please contact Donna at



TOTAL RAISED TO DATE: $4515  ($660 raised this past week!)                      

LAC SWIMMERS REGISTERED: 58 (12 new swimmers registered this past week!)

TOP FUNDRAISERS: Sam Elkami $1075, Kyla Romero $325, Catie Tennant $300, Madison Cann $240 and Caitlin Barclay $230. Kyla Romero will receive a gold cap for moving up into second place for funds raised.

JOIN the Swim-A-Thon it is an opportunity for our young athletes to fundraise money to support their swimming as well as the growth of the London Aquatic Club. This is a great opportunity for your friends and family to support and acknowledge the time and commitment your athletes (and families) have dedicated to the sport of swimming. Our goals as a club are to use this money towards a new club record board, new electronic scoreboard, and the update of daily equipment. Some of these goals are quite big and we need all the help we can get. Together if we all work together we all gain a lot. ALL LAC swimmers are encouraged to participate in our annual Swim-a-Thon. It will take place the weekend of May 5-6, these swim times will replace our regular schedule that weekend.

What is Swim-A-Thon: The goal is to complete 200 lengths or as many lengths as possible in two hours. There will be refreshments and a special gift for all swimmers that raise funds after they swim.

Senior Gold/Silver 5:30 – 8:00 am CGAC Sat May 5

Age Group Gold/Silver 5:30 – 7:30 am CGAC Sat May 5

Development 2 7:00 -9:00 am CGAC Sat May 5

Senior Bronze/Blue 10:00 am – 12 noon CGAC Sat May 5

Age Group Orange & Development 1 6:30 – 8:30 am CHOCC Sat May 5

Age Group Bronze 8:00 – 10:00 am CHOCC Sun May 6

Age Group Blue 10:00 am – 12 noon CHOCC Sun May 6

Our fundraising efforts for swim-a-thon are done using Swim Canada's online fundraising program.

To register your swimmer (or swim family if you have multiple swimmers and would prefer one family page) please follow this link to get started and begin collecting donations.  Our club goal this year is $20,000 and there will be fantastic prizes available to win! The top 3 fundraisers will receive LAC spirit wear, and the top 12 fundraisers will be invited to a bowling party with the coaches and will be able to pick a prize from the prize table.

This year Swimming Canada is unable to issue any receipts in any circumstance.  There will not be tax receipts available this year. You may find out more information here:

If you have any questions about Swim-a-thon please contact Donna at



LAC Long Course Pentathlon - Sunday April 8 – We Need Senior Officials

Our next LAC Swim Meet is the annual Pentathlon and we need senior officials.  We do not typically get the same amount of help from outside clubs for this meet so we need to take care of ourselves!  A bunch of you have been trained in these roles and this is a perfect opportunity to try that job in a more relaxed situation.  If you are interested and willing, please email the Competition Coordinator, Bonnie Marceau of the Aylmer Optimist Arrows,  Please indicate the position(s) that you can work and the session(s) that you are available for.

Upcoming Clinics

I have booked the final set of clinics for this season.  If you were intending to attend more clinics this year then the time is now.  The only other clinics that I will be offering after these are a Meet Manager clinic and a Referee clinic.  The dates are still to be arranged for those.  Please sign up online, so that I can plan for the correct number of people, however, please do not sign up if you are not going to come. All of the clinics will be held at Canada Games Aquatic Centre, either in the Entrance Level Meeting Room (Upstairs) or in the Pool Level Meeting Room (Downstairs).

Judge of Strokes and Turns – Friday, April 6, 6:00 PM to 9:00 PM – Upstairs

Introduction to Swimming Officiating – Saturday, April 7, 10:30 AM to 12:30 PM – Upstairs

Clerk Of Course – Friday, April 13, 7:00 PM to 9:00 PM – Downstairs

Chief Timekeeper – Saturday, April 14, 7:00 AM to 9:00 AM – Downstairs

Chief Finish Judge/Chief Judge Electronics - Saturday, April 21, 9:00 AM to Noon – Downstairs

Starter – Friday April 27, 6:00 PM to 8:00 PM – Downstairs

Recorder/Scorer – Saturday, May 5, 10:00 AM to Noon - Downstairs

Rule of the week:

Delay of Meet – This is an infraction that is not used very often.  As the name implies, anything that delays the start of a heat could result in the Referee making this call.  An example might be that a swimmer takes too long to get on the blocks after the whistle, into position after ‘Take your marks’, or is just late in arriving and there is a step down.  It can be called on the first delay but would more commonly be called on a second or third delay.  Taking too long to clear the pool is another example.  You get the idea.  Some Referees use this as the infraction when a swimmer leaves the block so early that the starter does not signal the start.  The argument is that there was never a start so how can it be a false start.  I will leave that with each Referee but, as a Referee, if my arm is out and a swimmer leaves the block before the signal, I will call it a false start, unless an official such as the Starter saying ‘Step down’, interferes with the start.

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



The March orders are now placed, The next order will be in May. 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). The next order date will be in March.







 Sign  up  Deadline

 April 8

 LAC Pentathlon



 March 22

 April 20-22

 MAC April Invit’l

 Markham Pan-Am

 Qualifiers SrB/AG

 March 30

 April 28-29

 Brock LC Invit’l

 St Catharines

 Non-MAC AG/Dvlp

 April 17

 May 11-13

 Hollandia Invit’l


 All LAC

 April 17




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.***

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.