There are no practices on Family Day Monday February 21. The following are practice changes due to Feb 25-27 Time Trial and meet:

Friday Feb 25     SRG/SRS/SRBR1/SRBR2  3:30-4:30 pm

Friday Feb 25    AGG/AGS/AGBR/AGBL  4:30-5-30 pm

Friday Feb 25.    NO workout Development 2 due to time trial

Saturday Feb 26   SRG/SRS     6:00 - 8:00 am

Saturday Feb 26   Development 1     7:00-8:00 am

Sunday Feb 27      Development 2.   7:00-8:00 am

We are planning to continue swimming through the March Break, and are working on a training schedule for that week (March 14-20). The March Break schedule will posted in the "SCHEDULES" tab of the website later this week. We are excited to announce that some of our March Break practices will be at the brand new East Lions Community Centre! It's very important for us to get "our foot in the door" over there, so if it takes you a little extra time to get your swimmer(s) to that venue, take the extra time to be grateful that we have access to another pool and more water time! If you have any questions about the practice schedule, please direct them to your swimmer's primary group coach. 



FACING YOUR FEARS IN THE MAIN SET! (from Olivier Poirier Leroy)

No matter how committed we say we are to our goals, one of the big difference-makers between elite swimmers and average swimmers is how they tackle main sets.  Some swimmers just naturally don’t fear the hard sets.  They are willing to dive into the water and go full-tilt. No Sammy Save-Up. No playing it conservative. Straight-up swimming like their hair is on fire.  Katie Ledecky is such a swimmer.

Before she went to Stanford, and before her gold medal shopping spree at the Rio Olympics, Ledecky was training at her age group club.  Her coach at the time Bruce Gemmell said about her training and mindset when she came to practice each day:

“She fails in practice more than anybody in her group,” says Gemmell.  “She’ll start out like, ‘This is the pace I need to swim in the race, so I need to replicate it in practice.’ And she’ll go six repeats like that, and the tank goes empty and she just falls off. But you know what? She’ll come back the next day and try it again. And on the third day, she’ll nail it. And she’s been doing this since the first day I walked on the deck with her.”  Sure, this is Katie Ledecky we are talking about, right?  She’s The Terminator.

But this kind of fearless work ethic can be learned!

Ryan Lochte learned it.  His coach Gregg Troy recounted how an emerging Ryan Lochte came to learn to love “going to the well.”  During his freshman year at the University of Florida, Lochte was a diamond in the rough.  Far from the world record holder and Olympic champion he became.  Although talented, his training was inconsistent.  Eventually, Lochte came to understand that everyone is in discomfort during the main set.  And that he could use that as fuel or as a reason to ease off.

“Once I was able to… use that knowledge that everyone around me was hurting equally, I turned that into energy,” said Lochte. “At first, I was only able to do it once every other week. Then it was once a week. Then it was once a day. Then after a while, it was once a session. Then it was every repeat I wanted for a while.”  Troy notes that Lochte’s ability to put down a full effort in the moment, without thought to consequence or saving for the next repeat, was a key difference between him and other swimmers on the team (who were far from slouches themselves!). “If we asked him to go all out in the pool, he didn’t need an explanation,” says Troy. “He would actually put all the energy and effort he had into that one repeat. Then he’d come back and reload.”

It takes courage to train this way.  To give a full effort without fear or expectation.  And for many swimmers, it’s assumed that the ability to tackle hard work is purely genetic.  But doing Herculean work in the pool, and managing the natural and instinctual fear that comes with approaching discomfort, is also something you can work on.




Our training and competition protocols are based on the latest guidelines from the Middlesex London Health Unit (MLHU) as well as directives from City of London Aquatic Services and our provincial sport organization Swim Ontario.

Our vaccination policy is also based on MLHU and City of London directives with the exception of those swimmers born in 2010 or later, who must be fully vaccinated by March 1 2022 in order to continue participating in LAC programming.

Close contacts to positive cases in the practice setting are deemed to be 1) those swimmers swimming in the same lane from the same end as the swimmer who has symptoms or has tested positive  and 2) those swimmers swimming in the adjacent lane(s) from the same end as the swimmer who has symptoms or has tested positive.  Close contacts and their parents will be notified by the primary group coach and advised to follow MLHU guidelines.

All LAC swimmers are expected to follow facility regulations in both City of London facilities as well as in facilities in other jurisdictions. Swimmers during practices or competition who do not comply with COVID protocols & procedures as directed by LAC coaches and/or facility staff may be subject to disciplinary action.



The team store is open until February 20 (this Sunday) for spiritwear purchases. 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.

The link to the team store is HERE and the access code is: LAC



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 Meets:

LAC – Frigid and Fast – Time Trial: Friday February 25, Warm-up at 5:30 PM

LAC – February Freeze: February 26 & 27, 3 Sessions each Day, Warm-ups 8:30 AM, 12:30 PM, and 4:30 PM

Minor Officials: Sign-ups were posted and sign-ups are full!  Wow that took my breath away!  For those who did not get signed up in time, keep checking every now and then, and sometimes spots open up.  You can also let the person who is checking in officials in the large meeting room on the day of the meet, that you are available if someone does not show up.

Senior Officials: I sent out an email Monday night to everyone who I have as volunteers for senior positions.  If you volunteered and did not receive this email, please forward your request to me again!  I still need more senior officials, especially for the younger swimmers, (the time trial and the weekend morning sessions) There are two available jobs for each session where I could assign anyone with the Intro clinic if I do not have anyone more qualified and interested.  They are Marshal and Assistant Chief Timekeeper. BUT if you have taken ANY clinics and have never tried the job that the clinic was for, then this is a great meet to try it at no matter what the position is.  Do not be afraid.  You are missing out!  Also, if you are new just tell me and I will make sure you have a mentor.  That is particularly true if you are interested in learning the Timing System Operator job where there is no clinic, and it is ONLY learned on the job.

Reminder: You can NOT help at the meet if you do not have an official account with your Information AND the consents completed.  I have been sending out emails almost daily and there are still a few accounts that have not been updated.  If you are receiving emails from [email protected] then please read them and respond accordingly.

Officiating Clinics: I am currently planning a Judge of Strokes and Turns clinic on Wednesday February 23, 6:30 to 9:30 PM.  Sign-ups will be posted shortly.  There are a few people who signed up for this job but do not have the clinic.  Now is your chance, either sign-up for the clinic or remove your sign-up for doing this job.  

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