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

The March Break practice schedule is now posted in the "SCHEDULES" tab of the website. 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. 




Here are a few skills that you can use to dial up the fearlessness when those big, gnarly main sets come ripping around the corner.

Take it one repetition at a time. Always. The moment you start thinking about the next round, the next set, the next rep, your body immediately starts to go into energy-conserve mode. Focus on this rep, this lap if necessary and nothing else. This kind of focus—boxing out distractions, both internal and external—is a hugely valuable skill. Sharpen it at practice.

Use performance cues:  Some examples of performance cues are: “Charge into the wall! Breathless break-out! Finish strong! Push, push, push! Flags in face in!”) They should be simple, a little bit vague  (“Go exactly :15.6 seconds for this repeat while breathing every 3 strokes and concentrating on my left hand entry angle!” doesn’t have the same punch), and they should keep you in the moment.  Write out 2-3 of them that you will lean on during those workouts and sets that test your will.

Talk positively (or at least, productively):  The way you talk about pain has physiological effects.  If you are telling yourself that it hurts, guess what, it’s going to hurt even more. If you want to know more about how this happens stay tuned to future newsletters!  Instead of self-talk like this: “This main set is impossible, I am going to die an agonizing death” try something like: “This looks hard, but I’m gonna feel like a boss when it’s over.”  The way you talk about pain impacts how much pain you actually experience.  Choose positive self-talk that is believable, unique to you, and will help you push when things get tough in practice.



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 now closed. There may be one more order period this year. Orders will take approximately 4 weeks to process and ship. If you have any questions please email All Tides [email protected] 



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: For those of you who wanted to volunteer but were unable to sign up in time, keep an eye on the sign-ups because people continue to remove their sign-ups and other people grab them.  Also, on the day of the meet you can give your name to the minor official team checking people in as being available in case someone does not show up. 

Positions still available:  These are senior official jobs but can be done by many minor officials.  In the Frigid and Fast Time Trial (Friday evening) I have an opening for an assistant Chief Timekeeper, I will settle for a spare time keeper so if you are a timer, you can help.  On Sunday morning I have no Stroke Judges so if you are Strokes and Turns qualified you can do this one.  I need 2 people to make this work, one on each side of the pool.  If you already have a job in those sessions, just keep what you have.     

Senior Officials: I still have 3 openings for senior spots, other than the ones mentioned above. Chief Finish Judge on Friday evening, and Recorder/Scorer on both Saturday and Sunday afternoons.  Right now I have Meet Managers doing those so we are not desperate but if you want one or more of these jobs then let me know.  Again, if you already have a job in those sessions, just keep that.  No need to mess things up at this point.

What to Wear and When to Arrive: Please arrive at least 45 minutes before the end of the warm-up and check in, in the large meeting room at ground level near the south entrance.  You need to be in that room for the officials briefing 30 minutes before the end of the warm-up.  Timers and Chief Timers wear white shirts.  All other officials wear red shirts.  Dark shorts are acceptable for most, but black pants are preferred for Senior Officials.  Footwear must be CLEAN footwear that can get wet.  Good grip is best.  Bare feet and flip flops not recommended.  Crocs and sandals are fine.

Officiating Clinics: We are having a Judge of Strokes and Turns clinic on Wednesday February 23, 6:30 to 9:30 PM.  Sign-ups are posted but close Tuesday at midnight.    

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