2020-21 NEWSLETTER 14



There will be NO workouts from Dec 21 to Dec 27 as well as Jan 1st – Happy Holidays!

Regular schedule will resume Monday Dec 28.

Practice schedule for New Year's Eve Dec 31:

7:00 – 8:00 am            Age Group Silver

8:00 – 9:00 am            Age Group Gold/Silver

9:00 – 10:00 am          Senior Bronze 1

10:00 – 11:30 am        Senior Gold

11:30 am – 1:00 pm    Senior Silver

1:00 – 2:00 pm            All Development Swimmers

Please see Schedule for race simulations below in “It’s Official” section.



What We Can Learn from Nathan Adrian (Part 2 of Learning from Champions by Oliver Leroy)

Getting to the top of the swimming summit is not an accident. "The swimmer on top of the mountain didn't just land there!" There’s a lot of dedication, commitment, and hard work required to get there. Even if you don’t have designs on going to the Olympics, there are some things you can learn from the training habits and the mindset that elite swimmers use to prepare for their championship moments. 

Sleep. A lot. We often hear that champions aren’t made at practice—they are made in the hours between training sessions. Sleep is one of the easiest and funnest ways to get better as a swimmer, but as you can probably guess, not many of us get enough of it. Nathan Adrian, 100-meter freestyle Olympic gold medalist and now a cancer survivor, uses sleep as a weapon when he is being buried by brutal stretches of training. When at Colorado Springs with his American teammates, Adrian is getting up to 12 hours per sleep.  “At training camp I’ll sleep 10 to 12 hours a day because it’s eight-plus at night, and then a two-hour nap between practices, and then whatever I can scrounge up later,” says Adrian. “It’s amazing. But, it’s very necessary.” Not all of us have the luxury of being a professional athlete, obviously, but that doesn’t mean we can’t be smarter and more intentional about getting proper rest.Try setting up a night-time routine to help you power down. Use a gratitude journal to keep your racing mind from keeping you up. Never bring your phone or iPad into your bedroom! Research shows that "normal" teenagers need 60+ hours of sleep per week to perform at their best...and YOU are far from "normal", with your 20+hrs/wk of training and your 4:30am wake-up calls! You can start a "sleep journal" - track how many hours of sleep you get each week, including naps - see if you can reach 60 hours! 



We now find ourselves in the COVID red zone, and unfortunately are unable to run Swim Ontario sanctioned meets. We can, however, continue to have race simulations at practices, and we've been given permission from Swim Ontario to use our timing system and scoreboards while doing simulations. This means that 1 person (me) is allowed to be in the pool level meeting room operating the timing system from OFF the deck.  No one, other than coaches, swimmers, staff, and people involved in other programming at the shallow end can be on deck during our practices.  This includes during these race simulations.  We will have a few people help to set up equipment prior to these special practices and then they will have to leave. There will be NO officials.  No spectators are allowed in the building.  The only back-up times for light touches will come from the coaches.  Times collected from the simulations are NOT official.   

We have 5 race simulations planned:

LAC – Holiday Race Simulations:

  1. Dasher 1 - December 19, Warm-Up 4:30 PM, Racing 5:00 to 6:00 PM – Age Group Silver  
  2. Dasher 2 - December 19, Warm-Up 6:30 PM, Racing 7:00 to 8:00 PM – Senior Gold 

LAC – Ball Drop Race Simulations:

  1. Midnight 1 - December 31, Warm-Up 7:00 AM, Racing 7:30 to 8:30 AM – Age Group Bronze
  2. Midnight 2 - December 31, Warm-Up 9:00 AM, Racing 9:30 to 10:30 AM – Age Group Blue/Senior BR2
  3. Midnight 3 – December 31, Warm-Up 11:00 AM, Racing 11:30 to 12: 30 PM - Age Group Orange

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



We encourage all swimmers to have an extra cap and goggles, the coaching staff will not be allowing swimmers to borrow caps and goggles at this time. If you require a new LAC swim cap, a coach will give your swimmer a new cap at work-out and we will add $12.00 to your swimmer account and it will be taken out of your account with your monthly fees. You can find your swim equipment information on our website when you are logged in: https://www.teamunify.com/team/canlac/page/swimmer-equipment.



We will be placing another bulk order for spirit wear at the end of January. Our team store will be open from January 18-31 if you wish to place orders. A reminder that any individual swim equipment purchases you make on the AllTides site using our LAC coupon code result in a kickback to the club, received at the end of the year. Last year the club received almost $1000 through this arrangement, most of which was put toward the purchase of dryland training equipment. You are helping the club by making your swim equipment purchases through AllTides. If you have any questions regarding All Tides orders or product concerns, please contact the following email address [email protected]