JAN. 13

Newsletter 2013-14 Issue 17



Sat Jan 18 NO WORKOUTS ALL GROUPS (due to swim meets)

Sat Jan 25 Senior Blue swims at CGAC 5:30-8:30am (no WSRC practice due to varsity meet)

Sat Feb 1  Age Group Blue and Age Group Orange 7:30 – 9:00 am CHOCC



Last week we talked about The Zone and Dream-Setting, as described by Dr.Greg Wells. His next topic for discussion was Stress & Pressure. Dr.Wells states that stress management is the key to high performance. Muscle tension consumes energy inefficiently, decreases circulation, and results in a build-up of toxins and tension that leads to physical aches and pains. Practicing skills like tension release, relaxational breathing, and progressive relaxation can help to significantly minimize the effects of stress and/or pressure. Tension release is simply the practice of asking yourself questions like: Can I drop my shoulders? Can I relax my hands? Can I relax my forehead? Can I deepen my breathing? And then focussing on doing it!  Relaxational breathing involves starting with good posture, spine aligned, sitting or standing tall, relaxing your muscles, then doing a 4 second deep inhale, a 2 second hold, and "letting go" of your tension on a 6 second exhale. Finally, progressive relaxation exercises help you to recognize and relieve tension. They consist of alternately tensing and releasing different muscle groups. Dr.Wells says practicing these techniques for 5 minutes, 3 times per week, for 3 weeks in a row, can have significant benefits.


Personalized Items- I will be at CGAC on Saturday January 25th 2014 7:00am – 1:00pm with Hoodies, jackets and parkas for swimmers to try on and order. I will also be taking orders for backpacks and towels and a few other personalized items at this time.

Practice Equipment- If anyone is in need of a team suit, LAC swim cap or any practice equipment (fins, snorkel, pull buoy, hand paddles, mesh equipment bag) at any time please email Mary Allen at and we can make arrangement for payment and pickup/delivery.


12 & UNDER CELEBRATION – Jan 18-19

This meet takes place this weekend at CGAC. Warm-ups are Saturday 2 pm and Sunday 7:00 am.

All Development Families, please drop off your food donation at CGAC by Friday Jan 17th and initial the list in the kitchen to confirm that your item has been dropped off. Thank you so much for your help in making another LAC-hosted meet a successful one! Please email me if you have any further questions, Mimi Prier



This meet takes place at the Milton Sports Centre, 5-605 Santa Maria Blvd, Milton, ON. There are two sessions on Saturday and one session on Sunday and the warm ups are as follows; Sat 7:30 am, Sat 4:00 pm and Sun 7:30 am. Due to low response THERE WILL BE NO TEAM TRAVEL offered for this meet.


ONTARIO CUP - University of Toronto –Jan 18

Warm-up is at 1pm, and the session is scheduled to finish at 6pm. Those attending Ontario Cup are also entered in the Sun morning session of the Milton meet (7:30am w-up).



This meet takes place at the Windsor Family Aquatic Centre and is now available for sign up. Qualifiers and hotel information for this meet are now posted under the “events” tab on the LAC website. Click on the meet title (blue print) to view. Team travel is not being offered for this event.



This meet takes place at the Tillsonburg Community Centre Complex, 45 Hardy Ave, Tillsonburg. All LAC (non-regional) swimmers are invited to attend.



CALL for CANTEEN VOLUNTEERS!! We are hosting the Provincial Championships at CGAC, a big undertaking requiring a significant volunteer commitment. One of the areas in which assistance will be required is the canteen; we require one key volunteer "canteen manager" for each of the four days (4 key canteen volunteers). Tim Clark will oversee the four days, but the plan is to break up the work load by having one volunteer take responsibility for one day. With the four days, therefore, 1 key manager volunteer for each day is being sought. This fun, full day volunteer commitment qualifies for extra credit; some canteen experience is helpful; and you will be organizing and working with the 3-4 other members of the canteen team; for more information contact Tim at or 519 670-8955.


This meet takes place at the Magna Centre, 800 Mulock Dr, Newmarket. All LAC swimmers Age Group Orange and above, not attending Provincials, are invited to attend. TEAM TRAVEL will be offered for this event. A school bus will depart CGAC on Fri.Feb.28 at 4 pm, and will return at 10 pm on Sun.Mar.2. Approximate cost for transportation, hotel, and meals will be $250 per swimmer. Chaperones will be required - any parents interested in this position can contact Donna, Andrew or Maria Smith. Please indicate when you confirm your attendance whether or not you will require team travel.



This meet has been added to the meet calendar as a last short course racing opportunity for our Development and Introductory swimmers before the March Break. It takes place at CGAC. The warm up is at 12:30 pm. This meet is now available for sign up on the LAC website.



We had two very well attended clinics this past weekend! On Friday evening 19 people received their Level 1 qualification by completing the Timekeeper and Safety Marshal training. On Saturday afternoon 17 people completed the Strokes & Turns Judge training. Thanks to all for supporting your club’s home meets in this way! For new Strokes and Turns graduates, for some immediate experience to solidify your learning, please contact Mike Joudrey, minor officials coordinator for the 12 & Under Celebration, at Mike will try to pair you up with an experienced S&T official for mentoring.

The 12 & Under Celebration is short on Senior officials. If you are interested please sign up on the OSOA.CA website: sign-in to your account, click on the MEETS tab at the top of the page then select "Register For Meet" from the drop down. You will be able to see all meets that are open for sign-up in Ontario, defaulting to the meets in the Western region. Click on "Select a Session" for the meet that you are interested in and go from there. To select a position you must have taken the clinic for that position. The clinics for all positions except Starter and Referee are available online. Contact me if you require any assistance.

The Western Region Championships are short on Strokes & Turns and Timing Officials. Each club is required to provide 3 officials for each session. If you are going to be there and are willing to help please contact Carol McNiece at

The Western Region clinic day will be held on Saturday, March 22 at the St. Thomas Campus of Fanshawe College. Several clinics are being offered in both the morning and afternoon. This a great opportunity to attend live clinics for those positions that are presented less often. Morning refreshments and lunch are provided and there is no charge for any of this. More details to follow.

If anyone has any questions about anything officiating related, please do not hesitate to contact me.

Mark Lukings LAC Officials Co-Chair



Jan 18-19 12 & Under Celebration CGAC [open to all LAC 12/under] Entry Deadline: Jan 2

Jan 18  Ontario Cup University of Toronto (senior qualifiers) Entry Deadline: Jan 7

Jan 18-19  Marlins Dash for Cash Milton Sports Centre (all 13&overs) Entry Deadline: Jan 2

Jan 31 – Feb 2  WOSA Regionals Windsor Aquatic Centre (qualifiers) Entry Deadline: Jan 20

Feb 7-9    SWA Invitational Tillsonburg (non-Regional) Entry Deadline: Jan 23

Feb 13-16  Eastern CDN Champs Windsor (qualifiers) Entry Deadline: Feb 4

Feb 15-16  Provincial Festival Brantford (13/U qualifiers) Entry Deadline: Feb 4

Feb 27-Mar 2   Provincial Championships - London (17/U qualifiers)  Entry Deadline Feb 16    

Mar 1-2    Newmarket Invitational (Age Group Orange & above) Entry Deadline: Feb 13

Mar 2     Late Winter Time Trial CGAC (open Development/Intro) Entry Deadline: Feb 13



Information for the newsletter should be emailed to by 10 am Monday mornings. All newsletter submissions are subject to review and editing where necessary.