Welcome back everyone! We are now following the practice schedule posted in the "SCHEDULES" tab on the website.

There are no practices on Family Day Monday February 21.

If you have any questions about the practice schedule, please direct them to your swimmer's primary group coach. 



3 Ways To Get More From Swim Practice (by Olivier Poirier Leroy)

You spend a lot of time in the water. Churning up and down the black line.  Are you going through the motions…getting so-so better…or are you making the most of your time in the pool?  Here are three quick things you can start doing today to get more from your swim practices.


It may be Coach writing the workouts, but it’s ALWAYS on you to decide how focused and intentional your swimming is. And faster swimming and better workouts happen when we are proactive about the things we want to improve. Choose a couple of things you are going to do exceptionally well at practice: I am going to do every turn as well as I can; I am going to push off with maximum force with a tight streamline; I am going to swim with excellent technique from meter one until the moment practice is over; I am going to break out at 10m off every wall.

Your coach might be the one writing up the sets, but you decide how focused and intentional those meters are.


The swim season can feel long. The confidence that comes from practice personal records keeps us motivated to come back and work hard again tomorrow.  Keep a log-book of your records and bests for practice-related stuff. They can include:  fastest interval you can hold for 10x100 swim on 1:30; how fast you can kick 200m with a board; how many reps of 25m you can hold at 100m race pace.   And so on. The options are almost endless. These micro goals serve as benchmarks for our swimming. They help us stay on track and stay motivated. And keep us hungry to come back and dominate the next practice.


High-performance swimmers know that swim practices are places to learn. You are figuring stuff out.  Learning. What’s working. What’s not. How to be better. And how to apply the lessons of triumphs and failures to move forward smarter and faster than ever.  “I don’t think anyone will ever be able to perfect the sport, and that’s kind of what I love about it,” Caeleb Dressel has said. “You’re always chasing something. It’s like a puzzle.”  Make a point to regularly evaluate and reflect on your swimming.  Whether it’s in the pages of a logbook or in your journal or in a text file on your smartphone. What are some ways you can evaluate and learn from your swimming?

Write out your swim practices and rate your effort to keep yourself honest about how hard you are working; note the times you pushed through an “impossible” set to help you realize that you are tougher than you think; note the self-talk, body language, and attitudes you use when you are successful (and not) in the water to build a blueprint of the mindset that helps you succeed.

Reflect on your swimming. Learn what works best. The fastest path to faster swimming is taking full advantage of your strengths and learning and improving on your weaknesses.



Everyone born in 2009 or earlier must present their vaccination QR code and government ID (photocopy is permitted), and pass screening, to gain entry to city facilities.  All swimmers born in 2010 or later must now have their first vaccination and their second vaccination by March 1, 2022. Either a digital or hard copy of proof of vaccination presented to the swimmer's primary coach shall be the process by which swimmers are confirmed eligible to participate in LAC programming.

Please note: There is an 8-week grace period from the time a child turns 12 until they receive their full vaccination during which they are permitted to enter sport or recreation facilities. 8 weeks after their 12th birthday, QR proof of vaccination will be required, along with government ID, to enter city facilities.



The team store will again be open for spiritwear purchases from February 7-20. A reminder to everyone it is club policy that all swimmers in Age Group Orange and above are required to wear the team bathing suit during practices. Not only does it create a great sense of team unity and pride, it is also a tremendous branding and marketing tactic for our club. People want to be part of a group that looks unified and has structure and discipline. Also, our team suits are of the highest quality and, in the unlikely event of a bathing suit issue, our partnership with All Tides enables us to address any concerns promptly and efficiently. So if you have yet to purchase a team training suit, please do so.



If you have any questions about your swimmer statement please email Donna at [email protected]



If you are interested in joining the LAC Board for the 2022-23 swim year please contact the nomination committee by emailing Donna at [email protected]



Next Meet – WOSA Championships are cancelled but have been re-branded as the LAC Winter Invitational - February 25, 26, 27: We have the pool booked so we might as well use it!  We will be planning on a development time trial on the Friday and a 2-day meet, with 3 sessions each day, on Saturday and Sunday.  All sessions will be Time Finals.

Volunteer Sign-ups: Sign-ups for Timers and Inspectors of Turns for the above meets will be posted in a week or two.  If you want to work a senior official position then please email me, Mark Lukings at the email address below, indicating the sessions you can work and the positions that you are interested in.  

Meet Managers: I have had a number people express an interest in Meet Management.  Including the 2 above, we have 5 more meets this season.  If you have an interest in helping with Meet Management, even if you have not yet taken the clinic, please let me know.  We can get you the clinic, hopefully a management partner, and, for sure, people to mentor you.  

Officiating Clinics: We have completed this round of 8 clinics and we had a total attendance of 89, which was awesome!  Thanks to all who attended and Rose for providing her expertise.  I hope you learned enough to give the positions that you learned a try!  I will probably to have a couple more Intro and Strokes and Turns clinics closer to February meet, if I can squeeze them in.

Another reminder, that there are a few clinics that can be taken online.  Go here: https://edu.swimming.ca/index.php?page=225 and sign-in with the username and password from your OFFICIAL account.  These clinics can be taken on your own schedule.  Please note that to align with the way we do live and Zoom clinics (Intro and Safety Marshal are taught together for 1 session credit), when taking these online, you will get the session credit when the second of these 2 clinics are completed, in any order.  The others that are not refreshers are worth one session credit per clinic, the first time taken, in any format, Live, Zoom, online, or webinar.      

If you have any officiating questions please contact me, Mark Lukings, L.A.C. Co-Club Officials Chair at [email protected]  Note: This is volunteer work for me, so I may not get back to you immediately but, if urgent, I can handle a reminder.



The club has a long-standing policy regarding volunteer participation in our hosted swim meets, which includes the "earning" of mandatory session credits through working at our hosted swim meets.  The session credit policy can be found on the LAC website under the "parent info" tab under "LAC policy #2 - Club Hosted Meets and Session Credits". With some of our hosted racing events being cancelled, our Board of Directors has reviewed the Session Credit Policy and unanimously approved a revision to the policy for the rest of the 2021-22 year as follows:

Families of swimmers in Age Group and Senior are required to earn 16 session credits.

Families of returning Development swimmers are required to earn 8 session credits.

New families are not required to earn session credits but can transfer up to 5 session credits if they should decide to volunteer (which of course is encouraged and applauded)!

Families with swimmers that have transferred from another team are considered returning swimmers and are subject to the session credit policy.

Any unworked session credits will be billed to your swimmer account at $40 per session.

The LAC Board will continue to review the Session Credit Policy as the year progresses.



Please remember that all individual swim practice equipment purchases you make on the All Tides website 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. All group swim equipment information can be found on our website when you are logged in:  https://www.teamunify.com/team/canlac/page/swimmer-equipment