OCTOBER 3 2023 NEWSLETTER 3
WORKOUT CHANGES
NO LAC workouts on Monday October 9th - HAPPY THANKSGIVING!
Senior Silver and Senior Gold - Practice on Monday, October 9th from 5:30-7:30 AM (No PM Practice): Happy Thanksgiving!!
THE COACHES REPORT
The London Aquatic Coaching Staff would officially like to welcome the next wave of LAC swimmers to the 2023-2024 season, the Introductory swimmers are starting this week! Welcome to the LAC Family!
For the competitive stream swimmers, we are two and a half weeks into a 10-month season. If you think your swimmer is doing less meters than the end of last season, they most likely are and that is part of the Seasonal Plan! The start of a new season means new beginnings for stronger skills and training habits. It’s important to use the start of the new season to freshen up the little skills we use every single day.
On week three, you may start to see your swimmer just a little more fatigued. It becomes very important to reinforce great habits outside of the pool too. The three keys to recovery are hydrating, eating well, and getting adequate sleep. Swimmers should always carry a water bottle with them, especially when training. From a food perspective, it’s critical to make sure we are fueling lightly before work-out and following up with a protein filled recovery snack. Plan for the 5:30 AM workouts, make sure you count back from your alarm and PLAN for the sleep, hydration and fuel (food) that you need to have a successful practice.
Stay focused and keep having fun!
Nutrition Information Sessions:
This year the LAC Coaches have arranged for a sports nutritionist/dietitian to come and speak to some of our LAC athletes. Better understanding Nutrition and learning how to fuel our bodies is important for athletes of all ages and we are looking forward to learning something new at these sessions. Each swimmer is required to have at least one parent attend with them, as parents are usually the ones who purchase the groceries and do most of the food prep.
Senior Gold/Silver/Bronze: Thursday October 19th 5:30-6:30pm @ Medway Arena
Age Group Gold/Silver: Friday November 17th 6:30-7:30pm @ CGAC meeting room
2022-23 LAC ANNUAL BANQUET
We will be hosting our 2022-23 LAC Banquet in person on Sunday, October 22nd at the Hellenic Centre on Southdale Road. Doors will open at 4:30 and dinner will be served at 5:00 PM. Sign up is now available on the LAC website. Due to the size of our club, the banquet is for returning LAC swimmers and their immediate family members only. Each swim family is allowed their swimmer(s) plus two guests, any additional siblings will need to pay $30. We are looking forward to celebrating the hard work and accomplishments of our swimmers! PLEASE INDICATE THE NUMBER OF PEOPLE ATTENDING IN THE NOTES WHILE SIGNING UP (EG. 1 SWIMMER, 2 PARENTS)
Those of you who won annual trophies at last year’s banquet, i.e., Most Improved Swimmer, please return them to your coach ASAP.
2022-23 LAC ANNUAL BANQUET SLIDE SHOW
The LAC banquet is just around the corner. It is always fun to look back at the excitement and accomplishments from last year. If you have any pictures you would like included in the banquet slideshow, please send them to [email protected]. Thanks!
FUNDRAISING – ORDER DEADLINE: FRIDAY OCTOBER 6!
Uncle Dad's Pizza PIus is a family owned and operated business. Our business has been around for 20 years, and we are currently found in over 20 different farmers markets across Southwestern Ontario. We make all our pizzas fresh using a 60% whole wheat crust with flour, yeast and water. Our pizzas contain no chemicals, no preservative, no salt, or oils. The variety of toppings we use are all locally sourced, as best as possible. Our pizzas come in a freezer safe zip lock bags so they can be stored in a freezer easily. Our pizzas take roughly 12 to 15 minutes in the oven (400 degrees) and they are awesome on the BBQ.
Our 11-inch thin crust pizzas are sold 4 pizzas for $35.00
There are five pizza bundles to choose from:
- Bundle One: Canadian, Meat Lovers, Hawaiian and Deluxe
- Bundle Two: BBQ Chicken, Wing-a-licious, Sweet Spicy Thai and Spicy BBQ Chicken
- Bundle Three: Summer Blend, Greek, Bruschetta red-Spinach and Feta
- Bundle Four: Cheese, Pepperoni, Cheesey Bacon and Pepperoni and Bacon
- Bundle Five: Dill Pickle, Creamy Buffalo, Chicken Bacon Ranch, Big Daddy Mack
Any of the flavours listed above are also available in:
- Cauliflowers Gluten Free - 2 pizzas lor $30.00
Please send completed form or questions to the [email protected] and e-transfer can be sent to [email protected]
Order forms must be received by Friday October 6, 2023.
Order pick up is Thursday October 12, 2023 between 6:00 - 7:00 pm at CGAC
Please ensure that the swimmer’s name is on both the order form and e-transfers.
Thank you for your ongoing support
Nicole Chambers
IT’S OFFICIAL!
Reminder - Registration of Officials: If you are going to be a volunteer this year then EACH volunteer needs to be registered as an official, even if you are not going to set foot on the pool deck. Please do not wait until you are signing up for positions and make us remind you to get your account ready. See last week’s newsletter for more details on how to proceed.
Next meets: Thank you to those who have volunteered for senior official jobs. All but the Referee and a Mentor for the Starters are full for the Fall Start-up! I am still accepting Senior official offers for all of the OTHER meets below.
Minor Official sign-ups for the Fall Start-up are now posted. There are only 24 positions but do not worry, there are a LOT sessions coming this season!
Please be aware that, even though the Fall Start-up looks like there are 2 sessions, that is only for administrative purposes. All positions are for the full morning and there may be a short break for a quick warm-up mid way though.
October 15, 2023 - LAC - Fall Startup Time Trial
November 4, 2023 - LAC - November Time Trial
November 23, 2023 - LAC - Nothers - Development Time Trial
November 24 - 26, 2023 - LAC - Nothers Fall Invitational
December 16, 2023 - LAC - Holiday Time Trial
Clinics: I hope to plan and post sign-ups for clinics in the next week. They will take place over the next 6 weeks. In the meantime, if you have registered, then there are Online Clinics available for a few of the positions.
Progressing as an Official: Officiating can be more than just satisfying your session credit obligation. You can progress through various levels and become a national level official or even and international level official. You can earn credits as you progress, and you can go as fast as you want or just go at the pace that it takes to fulfill your session credit obligation. It does not have to be more work. Whatever your pace or motivation, LAC needs people who want to help by progressing. To qualify to host meets we are required to show that our team is producing new officials at various levels. I will be covering more on climbing the ladder in future newsletters and will provide links to explain the process. In the meantime, if you have an interest or just want to help, do let me know and we can help you progress at whatever pace you like.
First Year LAC Families and Volunteering: If you help in your first year and earn session credits, you can carry up to 5 credits forward to the next season. You could become a certified level 1 official while earning your first 4 credits. Piece of cake. Progressing 1 level per year as an official is a great goal and you can do this with no extra effort or, if you are motivated, you can go much faster.
Nothers Meet Management: We have a lot of meets each year and I still need some Meet Managers. If you have an interest, let me know. We can discuss and determine the best fit for you.
If you have any officiating questions please contact Mark Lukings, L.A.C. Co-Club Officials Chair at [email protected]
SWIM MEET VOLUNTEER SESSION CREDITS
To check your session credit balance - log on to your LAC account on the website, go to "my account" and click the "service hours" tab to view your account summary. Any questions contact Donna at [email protected]
Our 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".
Families of swimmers in Age Group and Senior are required to earn 22 session credits.
Families of returning Development swimmers are required to earn 11 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 at the end of the season.
The Session Credit Policy is under the constant scrutiny of the Board of Directors.
