April 2






The last 2 weeks we have talked about “maximum certainty” and “minimum energy expenditure”  as key characteristics of skill execution. The third pillar of performance under pressure is the idea of “minimum movement time”. Many sports performers (swimmers included) have minimum time as their primary competition goal. Skilled individuals are able to execute their movements more quickly, with a minimum of errors, and a minimum of energy utilized. In your training, think about executing your swimming movements in the least amount of time with the least amount of energy expenditure. It is very important that these 2 ideas are considered together, and not as distinct and separate. You can swim fast with a huge amount of energy expenditure, or you can swim fast while thinking about utilizing the least amount of energy of possible. This could also be known as efficiency. Studies show that it takes anywhere from 18 to 295 days (that’s right, 295 days) to make a movement “automatic”, when it’s become a habit and you don’t need to think about it. The tougher the skill you’re trying to master, the longer it’s going to take to master it. Remember, success is a matter of getting a tiny little bit better, on average, over the long haul. There is no such thing as “overnight success.”

THANK YOU to Amy Hart and the Landscape Design Department at Fanshawe College for donating a 40” TV to the club, for use with our underwater video technology.



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, please email Donna if you have not received one by April 7. If you have any concerns please contact Donna before April 15 at, PAD payments will come out April 17. 



TOTAL RAISED TO DATE: $5595  ($1080 raised this past week!)                      

LAC SWIMMERS REGISTERED: 64 (6 new swimmers registered this past week!)

TOP FUNDRAISERS: Sam Elkami $1175, Kyla Romero $445, Catie Tennant $300, Madison Cann $260 and Siporah Sang $255. Maddy Shoemaker will receive a LAC hat for the most funds raised next week.

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 – Does anyone want to learn?


We have the required senior officials for the Pentathlon but if you have taken a clinic, have never tried the job, and would like to learn with a mentor then please email the Competition Coordinator, Bonnie Marceau of the Aylmer Optimist Arrows, at  Please indicate the position(s) that you would like mentorship in, that it is mentoring that you are seeking, and the session(s) that you are available.  Being mentored gets you 1 session credit. There are also a couple of Strokes and Turns positions still open on Sunday afternoon.  If you are taking the clinic on Friday night, you can sign-up now.  Put ‘New’ along with your name when you sign up so that Rebecca knows to put you between 2 experienced people.


Upcoming Clinics


The final set of clinics for this season start this Friday evening.  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:


Butterfly Kick – Did you know that there is no minimum or maximum number of kicks that are required between arm pulls in butterfly? Most swimmers kick twice for every arm pull but that is not a requirement.  If there is a kick, the legs must move simultaneously, usually at the same level as the other, but that is not required either. As long as the one that is higher and the one that is lower do not swap positions during a length, that is okay.  Once the swimmer has surfaced after the start or turn the swimmer must remain at the surface.   Breaststroke kick is not allowed.  A breaststroke kick is different from a butterfly kick because the toes MUST point out during the propulsive part of the kick in breaststroke . . . so with butterfly they should NOT point outward beyond the relaxed position in butterfly.

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.