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CONGRATULATIONS

•  to AMANDA MITCHELL and EMILY WILLIAMS for their outstanding training record in January

WOSA Volunteers

Volunteers needed: Timers, Strokes/Turns, Office Helpers and Safety Marshaller's for:
Friday (800/1500) Warm up 2:30 pm, start 3:20 pm
Friday (400 IM's) Warm up 5:40 pm, start 6:30 pm
Saturday/Sunday Warm up 7:30 am, start 8:30 am (13 over)
Warm up 12:00 pm, start time of 1:00 pm (12 under)
Warm up 5:00 pm, start time of 6:00 pm (Finals)

If you are able to assist with any of these sessions, please email me at lacofficials@yahoo.ca Thank you. Stacey

Canteen Volunteers Needed
Please see session times below.  Please send your name, your swimmer's name and indicate what day and what session(s) you're available to lynda.williams071@sympatico.ca.  You will receive a confirmation email. 

Food List

Thursday, February 4, 2009
Evening Set-up Time to be determined

Friday, February 5, 2009      
2 pm - 6 pm
5 pm - 9:30 pm

Saturday, February 6, 2009
6:30 - 10:30
10:30 - 2:30
1:00  - 5:00
5:00 - 8:30

Sunday, February 7, 2009
6:30 -10:30
10:30 - 2:30
1:00 - 5:00
4:30 - 8:30

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WORKOUT CHANGES

 During Regional Championships that hosted by LAC:

Thursday, February 4,NO morning workout for Age Group Gold workout
Friday, February 5, NO workouts for: Age Group, Youth or Development 2
Saturday, February 6,  6:30 – 8:00 am,  Age Group and Youth (swimmers not in meet), at  CHOCC
 Saturday, February 6, 8:00 – 9:00 am, Development 1 & 2 (swimmers not in meet), at CHOCC

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NEWMARKET INVITATIONAL

The information for this meet is posted at CGAC.  All 13 and over swimmers not swimming at Junior Provincials are currently entered.  Team travel is being offered, and the cost estimate (including transportation, accommodation and meals) is $250 based on thirty (30) swimmers.
The deadline to confirm your attendance at this meet and whether or not you are travelling with the team is this Friday, February 5, 2010.
Please contact Andrew or Donna via email or in person by this date.  If there is sufficient interest, we will require two (2) chaperones.  Anyone interested in filling this role is asked to contact Wendy Gilmour.

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Change Rooms

Once per year it becomes necessary for the coaching staff to remind ALL swimmers that the pools at which we train are public facilities, used by many people other than ourselves.  It is, therefore, our collective responsibility to ensure that the change rooms, and all other areas, are kept in a CLEAN state.  If you have food, EAT IT.  If you have garbage, it goes in a garbage can (hopefully no description required here). 

And, of course, vandalism of any kind is treated very seriously.  The City of London can refuse access to any patron or organization based on inappropriate behaviour occurring in city-run facilities, and the coaching staff has the authority as well to suspend a swimmer from training for any inappropriate change room behaviour.
All swimmers are reminded (girls in particular) that the short lockers ONLY are to be used for day storage of swim equipment, etc.  Long lockers are for daily use ONLY by the general public.  There have been some complaints from some of the older patrons at CGAC about the lack of availability of the long lockers.

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NUTRITION FOR SWIMMERS

Peter WR Lemon
The University of Western Ontario
Dec 14, 2009
Summary
•       body composition most important (requires lab testing)
•       adequate energy intake (body mass should remain stable unless still growing)
•       CHO (6-10 g/kg/d in training; less on race days)
•       Protein (~1.5 g/kg/d)
•       Fat (~1-2g/kg/d; monounsaturated & omega 3 fats; avoid saturated and trans)
•       Fluids (to replace sweat losses; 1-2 L/h; monitor pre-post training session body mass changes; 1kg = 1 L)
•       small intake of CHO & protein prior to, during training (~100 kcal; ~20g CHO & 6.5g PRO)
•       following training CHO & PRO (~1.2 g/kg/h CHO + 0.4 g/kg/h PRO as soon as possible for hourly for a couple of hours post)
•       experiment prior to use before big meet as individual responses can vary

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TRAVEL ACCOUNTS

A reminder to those members that have not yet paid their travel accounts that payment is due upon receipt. If you have not received your statement or have any questions about items on the statement, please contact Steve Roman at lac.treasurer@gmail.com

Online Payments

Members who bank online with TD Canada Trust can now make travel account payments electronically. The club will be expanding online options over the next few months but for the current time, it is limited to TD Canada Trust customers. All members will receive a unique account number with your next travel account statement. If you have a travel account balance currently due, please contact Steve Roman at lac.treasurer@gmail.com for an account number.

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FUNDRAISING

Hello to all our swim families!  We hope you have appreciated and participated in the fundraising opportunities that have been offered so far this season.  We are looking to create a Fundraising Committee to plan the fundraisers that will be offered in the future (both this season and next).  If you would like to be part of a Fundraising Committee or have ideas to run a Fundraiser of your own please contact Pam Lewis at pbslewis@sympatico.ca.  If there is not enough interest to create a committee then please note that the only other fundraiser scheduled for the remainder of this season is the annual Swim-A-Thon (held in the spring).  Remember:  all proceeds from the money you raise goes directly to your family's Travel Account and therefore help reduce your swimmer's fees!

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WOSOA CLINIC DAY MARCH 06th, 2010

Time to mark your calendars for the Western Ontario Swim Officials Association Spring Clinic Day. Once again, it will be held at the St Thomas Campus of Fanshawe College. Attached is the flyer with the information about this clinic day.

Although there is absolutely no need to register for any of the sessions it would help Dave and I, if you could tell us what clinics you would like to take.

Mike Williams                   michael.williams@sympatico.ca
Dave Bloch-Hansen               davebh@rogers.com
Regional Officials Representatives - Co-Chairs
WOSOA

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SPECIAL OLYMPICS

The Special Olympics 2010 National Summer Games is coming to London July 13-17, 2010.  Over 200 competitors from across the country will be competing over 5 days at the London Aquatic Centre for medals and eligibility into the next international games.    
As you know from your own experiences, swimming competitions rely on a large number of volunteers to create an enjoyable and professional event.  Volunteers will be needed in all areas including site hospitality, security, timers, team assistants, marshalling, and other areas.    
To produce the highest quality event, I am looking to recruit volunteers who are experienced in competition swimming to assist athletes, coaches, and officials.    
Volunteers must be at least 16yrs of age and complete a London Police Service background check.   There is no fee attached to the background check.   I will take care of getting it to the LPS for completion.  
General volunteer registration begins March 2010 but competition specific volunteers, such as yourselves, may register on-line as early as January 2010.   If you or someone you know is interested in volunteering for another event, please refer to the below website for other opportunities.  
Please go to http://www.london2010.ca/ or contact myself for further information.   Competition information including event schedules and facility information is available on this site. 
Andrew Whitford
Swimming Events
Venue Manager
Special Olympics 2010 National Summer Games
awhitford@police.london.ca

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PERFUME SPECIAL REQUEST

It would be appreciated if officials and timers not wear perfume or perfumed products because of the reactions  some swimmers  have to these chemicals. At Nothers one of the LAC swimmers was forced to leave the pool and miss almost the entire meet because of a reaction to pesons on deck using perfume or perfumed products. Following the allergic reaction the swimmer missed almost a month of swimming because of complications from the allergic reaction to the perfume.
Thank You
Alison Nell

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LAC & LSD TO HOST 2010 MASTERS SWIM CHAMPIONSHIPS

The 2010 Provincial Masters Swimming Championships will be held at CGAC March 19th through 21st. This event will be a major fundraiser for LAC.  London Silver Dolphins will be co-ordinating the meet and LAC will be providing the technical expertise, equipment, and officials. In order to make this a successful Provincial Championship we are seeking volunteers to assist on deck with electronics and equipment set-up, along with minor officials for timing, and strokes & turns.   LAC families will earn session credits for volunteering.
More details will follow in late February, in the meantime please take note of these dates.  Your support would be greatly appreciated.
Paul Cappa
Meet Manager
2010 Masters Provincials
swim4life@isp.ca

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LAC SPRING TRAINING CAMP

WHEN:     March 11 to 19, 2010
WHERE:  Fort Lauderdale, Florida
WHO:      Open to all LAC swimmers over twelve (12) years of age.

The final cheque for $650 is due by March 1st. Thanks, Donna. 

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Tips for Training

Speeding Recovery from Exercise

10 Recovery Snacks

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BINGO

Bingo is held at Lucky Days Bingo 539 First Street London
Volunteers work from 4:45 p.m. to 9:30 p.m.
Upcoming dates are: 

Time Slots
Day	Date	Time
Friday	February 12, 2010	5:00 pm – 10:00 pm
Sunday	March 7, 2010	5:00 pm – 10:00 pm

Please contact Rhonda (rhondaspringer@hotmail.com) or Marybeth (mhopkins@robarts.ca) to volunteer. 

Note: Bingo is a non-smoking event.

Bingo Schedule

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PICTURES

In order to ensure we have even representation of all age groups in the banquet video and to help with the process of assembling the production, I'd appreciate if we could all get in the habit of taking pictures during a meet and then passing them along by either via email to cindyjensen8@rogers.com, on a jump drive (I'll return it once I've copied them) or on a cd after every meet.

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ONTARIO SWIMMING OFFICIALS ASSOCIATION ONLINE COURSES

http://osoa.ca/education/
Available Courses:
Level 1  Timekeeper/Safety Marshall
Level 2  Strokes & Turns
Level 2  Chief Timekeeper
Level 2  Chief Judge Electronics
Level 2  Cheif Finish Judge
Level 2  Clerk of Course
Level 2  Recorder Scorer
Level 2  Meet Management

To take a clinic, you must obtain an enrollment key from our Club Officials' Chairperson - Stacey Richardson.
Please save an electronic copy of your certificate at the end of course and send to  lacofficials@yahoo.ca so Stacey can record your training/qualifications in the club database.

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EQUIPMENT/LAC CLOTHING SALES

Please contact Jacqui Saunders at lacequipment@yahoo.ca with your equipment questions and orders.

You can view the online catalogue at http://www.team-aquatic.com/index.cfm  Items include swim wear/equipment such as practice suits, competition suits, caps, goggles, paddles, pull buoys, snorkels, equipment bags or the likes of LAC clothing such as sweatshirts, track pants, officials shirts, shorts, etc. please contact Jacqui Saunders at lacequipment@yahoo.ca or (519)473-7186.

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Our Mission:

The London Aquatic Club is committed to achieving quality and excellence in competitive swimming at all levels. Each swimmer will be given an opportunity to be the best they can be, in a positive, caring and safe environment. We are an athlete centered, coach directed, parent supported club.