2020-21 NEWSLETTER 10




Watching elite swimmers it’s easy to think that it’s all talent, or that it's all easy. But it’s not.  Championship performances are built by hand in practice. Daily. Over and over again. Nothing glamorous about it—just repetitive, disciplined practice. Remember the Mary T. Meagher quote from last week? “People don’t understand how ordinary success is.” Well, you may not have ever heard of Mary T. before last week, but you all know who Katie Ledecky is – the Olympic and world champion freestyler from the USA. She also, just like Mary T., made it a goal before the 2016 Olympics in Rio de Janeiro to work on a little thing, her finish, with the goal of winning the 200m freestyle (not her best event) and completing a 200m-400m-800m freestyle sweep in Rio, not done since the 1968 Olympics in Mexico City.

Between 2013 and 2016 Ledecky would finish reps during sets the same way she planned to close out the final 15m of the 200 freestyle: her feet picking up to a thunderous churn, her stroke tempo picking up, putting her head down and sprinting for the wall. Her coach Bruce Gemmell would watch from the pool deck as she conditioned herself to finish in a flurry. Over and over she would charge at the wall, building up an inventory of “perfect” finishes.  “In the midst of the most boring work,” Gemmell says. “She did that, two to three times a week, for fifteen minutes to a half hour, finishing every rep that way.”

Ledecky was steadily honing the finish she wanted. Willing herself through the pain so that when it came down to it, when her legs were gassed and her lungs were on fire, she would be able to rely on the finish she’d practiced a million and a half times. By finishing at a full clip over and over in practice Ledecky didn’t need to think about what to do, or how she was feeling in the water, or what the competition was doing. She simply relied on what she had done in practice.

The benefits of being able to auto-pilot better competition habits in practice are obvious: less over-thinking, less second-guessing, and the confidence to know that your best performance will show up for you on race day.  “No wonder Katie did that in the pressure cooker at Rio,” says Gemmell. “She knew exactly what she was doing in practice, and did it thousands of times, over and over again.”

When you head to the pool today, make the decision to train the way you want to compete. The way you finish each lap on a full, lunging stroke with your head down. Attack the walls. Swim with race pace technique. Be competitive with yourself and your teammates. Increase the pressure.  Each day you go to the pool, you are carving out a performance. Make sure it’s the one you want on race day!


ALL forms and money must be submitted by November 18th (TOMORROW!) and delivery will be Saturday November 28th in the CGAC parking lot.

Sell boxes of frozen meat and seafood to friends, neighbours, co-workers and family…and best of all, stock your own freezer! This program is offered through North Country Meats, which is the fundraising arm of MacGregor Meats. For each box of meat sold by a family, 50% of the profit will go to LAC, the other 50% can be applied as a credit towards reducing your swim fees (please note, money raised cannot be taken as cash, only as a credit towards your swimmer account)

LAC needs your support…with no swim meets to date, we have not been able to raise important funds to support our programs. And families can reduce their swim fees if they choose!

Please note: All families will be responsible for delivering their meat orders to their customers. We are hoping that every family can sell a minimum of 5 boxes of meat to help make this fundraiser a great success.

Please find attached: 

1.     The Product Information Brochure is to be shared with potential purchasers - CLICK HERE

2.     Sellers order form to compile your customer’s orders and collect money from your customers -  CLICK HERE

3.     Each Family summarizes their orders on the Sellers Order Form - CLICK HERE and submits the form to [email protected] and etransfers the total amount of the order to [email protected] (please be sure to include your 'swim family name' and the word 'meat fundraiser' in the comment section of your etransfer) 

Make sales by email, social media or door-to-door (safely!)…they will all work!

Any questions should be emailed to Nicole Chambers at [email protected]

Thanks for your support!

LAC Fundraising Team

Nicole Chambers & Mike Buck


Only a few days until our first sanctioned meets of the season!

Things are looking pretty good from an officiating perspective.  We received quite a good response to Donna’s request for volunteers.  Thank you to everyone who has offered.  At the moment, I have work for everyone.  I will be sending out an email to all volunteers with your assignments. Some people might be doing some things that they have never done before but don’t worry about that.  I would not put you in a job that you cannot do!

Starter Required: The second session on Saturday (Senior Silver) with Warm-up starting at 5:30PM is currently without a starter.  If you are qualified and available please let me know ASAP.  Usually I have far more Starters than I need but not this time.  Here is your chance!

Strokes & Turns Officials required: The last session (Senior Bronze 1) with warm-up starting on Sunday at 9:00 AM is very tight.  If something comes up and anyone cannot make it, then the session cannot run.  I could use a couple of spare S&T qualified people for that session and 1 for the Senior Silver session as well. 

Officials Briefings: We are not allowed to have the usual in-person official’s briefings.  With 45 officials involved over the 4 sessions, I cannot pick a time for a Zoom meeting where everyone will be able to attend. I am not going to do multiple Zoom sessions and hope that everyone will make it to one of them.  I have no time for that!  I will instead provide reading material via email to cover the briefings and the Safety protocols.  It is imperative that these get read prior to your session.  We could be audited and it will be important that everyone is following the procedures.

Official Registration: The last few newsletters have covered registration.  If you have volunteered to help, but have not registered by your session, then I am not allowed to permit to go on deck.  You can expect an email if you have volunteered but have NOT registered yet.  When you get that, please do not delay.  Do sign-in to your account and follow the instructions that are listed under the officials tab on the LAC website.

If you do not know your official account, please ask.  An official account is a separate account from your swimmer account, a meet manager account, an officials administrator account, a coach’s account, etc.  You get the idea.  They all look different.  The official account contains all of the information about you as an official.  You need to re-register EVERY year.  Your cooperation would be greatly appreciated!

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.



If you have any questions regarding All Tides orders or product concerns, please contact the following email address [email protected]