For those interested in the Richmond BC Kigoos Summer Swim Club

Coach Ava and the Senior B’s

June 30th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Ava and the Senior B’s)

*CANADA DAY PARADE JULY 1– Please be at 4th and Chatham at 9:30am sharp.*

Senior Bs,

We are now in the thick of racing season. I would like all of you to start thinking about speed as much as you can during practice. We have been doing a lot of sets that are focused on racing, however they will be of no use if you are not in the racing mindset throughout your training.

Please remember to bring water to practice and stay hydrated throughout the day so that you do not cramp up during our sets.

Canada day shortens our week a bit, so please do your best to make all of the other practices in preparation for the hootenanny!!

Remember to sign up for Saltspring. It’s a very fun meet and it’s for seniors only!


Coach Leo and the Week Ahead for Intermediate B’s

June 30th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Leo and the Week Ahead for Intermediate B’s)

Hi Intermediate B’s,

I hope everyone had a restful weekend as most of you took a week off from swim meets. Did you take some time re-reading my previous blogs (especially those in May) and reflect on the skills we have practiced?

Let’s quickly review what we have worked on for the past two weeks. Firstly, I emphasized the importance of the W.U.B (Walls, Underwater Kick, Breakout). Secondly, we must practice this consistently. This directly correlates to how well you can hold your technique when under stress and fatigue and is the key challenge all athletes face and must overcome. Let me reiterate this again. Everyone will feel tired near the end of the race, but those who remember to hold their technique together will swim faster than those who do not. 

This week will be Fine Tune Week. We will continue to apply the W.U.B into all of our strokes to ensure consistency in an often overlooked portion in races. I will be showing videos regarding the W.U.B, Dives, and Turns to help everyone better visualize their body position to ensure EFFICIENCY (Key word for this week) in our strokes. Furthermore, we will increase our Turnover in our strokes, Speed in our turns and refine the quality of our Underwater kicks such that we can be fully ready for the HUGE meet this weekend in UBC! – Coach Leo 

• Attend Canada Parade Tomorrow at 9:30am! I’ll have an awesome time walking with you beside our awesome Kigoos Float and it’ll be a great time for you to show off your Kigoos Spirit! I really hope you will be there! 
• Surrey Meet Sign-Up deadline TODAY (June 30)
• Everyone must attend as many practices as possible! Only 8 Swimmers out of our group of 25 have been attending over 50% of practices in June (We had 26 practices this month), and of those 8, only Seraphina, Aisha, and Olivia attended over 80% of practices. Just remember this… the more you come to practice, the quicker you can improve.

• The Swimmer of the Week last week is Aisha H! She came to all practices. Congratulations! 

Coach Sabrina Looks at the Week Ahead

June 30th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Sabrina Looks at the Week Ahead)

Hello JD Bronzes!!

I hope you have all been enjoying your weekend and are ready to swim this week!! Come on out this Tuesday to march and cheer in the CANADA DAY PARADE!
This week, we will be focusing on 2 things:
1. Breaststroke
2. Dives
Afternoon attendance has been really great, but the pool has been quite empty on Monday and Friday mornings…Come on out to Monday morning practices in July! Who knows, you might be rewarded with a Kigoo Buck! :)

Coach Andre Reflects on the Spike

June 29th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Andre Reflects on the Spike)

Port Moody Golden Spike Meet

Hey all! The Golden Spike meet was a huge success as a small group of Kigoos made the drive to “sunny” Port Moody. It was the first meet with a finals session this year and we had some tough swimmers maintaining an incredible intensity through out the weekend.
Even though all the swimmers had been training hard through out the week prior, best times were achieved by many!
As promised, I will select a few highlights from each day to give a shout-out to (for intermediates and seniors).
Swims of the day: 
Rachel P 100 Fly Final. 1:20.92 (35.6 50 split)
What. A. Swim. This girl took it out like a pro. From the moment the race started you could tell this was going to be Rachel’s race. She was in pain at the end, but she was tough enough to hold on for the win. Going out in season-best time for the 50 fly, Rachel maintained technique through 100m of gruelling butterfly. With this time, she would have been very close to winning the Div 5 Girls 100 fly as well…. Good job Rach!
Frankie L. 200 IM Final. 2:40.50
Frankie was super tough this weekend. He has been pretty committed to academics thus far and has had minimal training time. But his positive attitude is not going unnoticed as he is determined to be fit for regionals. Using Golden Spike as a “training meet”, Frankie swam consistently well through the meet (his coach picked the toughest 6 possible events he could register Frankie for) with the highlight being his 200 IM. This race showed me that Frankie is a racer, and even when his fitness is not at 100% he is going to give it his all when he is in the pool.
Vincent L: 50 Fly Final. 32.42
Vincent  is an upcoming star in the BCSSA swim circuit. I could not be happier with this swim. Technically sound, and aggressive off his start (the only technical change from his morning swim), this young man turned some heads with his 50 fly.Going this time after a lactic acid builder of a set on Friday evening is even more impressive as he held 33s and 34s for 6×50 on 4 minutes that night. Way to go Vincent!!!
Dakota C: 50 Fly Final. 32.99
Dakota had a busy day. She entered herself in 50 fly and 100 free (the first and last events of the program) with the hopes she could go to a field hockey practice in between her swims. Coming straight to the pool from a good “dryland” session, Dakota just missed swimming her 100 free. Fortunately enough, she was mentally prepared to rip through the pool and break 33 for the first time in 50 fly. Loved this swim. If any young swimmer is looking for tips on underwater dolphin kicks, ask Dakota. She led by a good body length after her initial breakout, and off the turn she remained tough and composed. With still lots of improvement to be made in this swim, she showed real class as an athlete in taking the win.
So there ya go Kigoos. These picks are NOT based on just time or because they were victories; but because of the overall performance of the swimmer based on their capabilities. Some days you aren’t going to feel 100% but you still have to do the best with what you got. Nonetheless, I will say 100% of the swimmers who attended the meet did the club proud in swimming tough, these are merely the high lights.
ALL SENIOR SWIMMERS MUST ATTEND CANADA DAY PARADE IN STEVESTON. PLEASE TOUCH BASE WITH ANDRE, AVA or DANNA. Please come and help represent Kigoos to the community, it will only take 1-2 hours out of your holiday.


Kigoos JD Meet Registration File

June 29th, 2014 | Posted by kigooswm in Meets - (Comments Off on Kigoos JD Meet Registration File)

Here is the ZIP File with everything you need to register your club for our JD Meet on July 9th.



Kigoos Updates for June 29th

June 29th, 2014 | Posted by kigooswm in Notifier - (Comments Off on Kigoos Updates for June 29th)
A number of updates for tonight:
1)  JULY PRACTICE SCHEDULE STARTS TOMORROW (find it HERE) – and there as there have been some key additions:

  • True Conditioning and Yoga dryland times have been updated. It’s especially important to wear proper active clothes and to bring a yoga mat if you have one. Make sure you’re on time so you can get the most out of these dryland sessions.
  • Wednesday practices are now an hour later to make room for a Water Polo Skills practice from 4:30-5:30. This is open to Juniors and Intermediates who want to try out the sport and learn some new water skills! It’s also great fitness training to complement your swimming. Sessions will be led by Coach Andre.
2)  CANADA DAY PARADE – Last call to join 60 of your fellow swimmers as part of our Kigoos Entry on Tuesday.  Please meet at 9:30 AM at 4th and Chatham. HERE is the sign-up.  The parade ends on Moncton between Trites and Railway and swimmers can be picked up there at the end.  All swimmers 14 and under must be checked out to parents.
3)  CANADA DAY – No practices on July 1st – come out to the parade!
4)  SURREY SIGN-UP – Tomorrow is the last day to sign-up for the Surrey / Cloverdale Swim Meet on July 12/13.  It is typically a smaller meet and a good one for newer swimmers wanting to try a weekend meet.  HERE is the sign-up.
5)  SURVEY LAST CALL – We have heard from about 50% of our families, but would love to hear from you before we close the survey tomorrow night.  It takes less than 5 minutes. HERE is the link.
See you at the Pool!

Canada Day Parade

June 25th, 2014 | Posted by kigooswm in Notifier - (Comments Off on Canada Day Parade)
We are once again participating in the Canada Day Parade.  We are looking for some help with our float also volunteer swimmers and parents to participate on the day.
First – we need help as part decorating the float.  Any parents or families that can assist with this please meet at Ronda Nistor’s house on Sunday, June 29th – anytime after 10 AM.  Her address is 10517 Truro Drive.
Second – For those swimmers (and parents) joining us on Tuesday for the parade – please meet at 9:30 AM at 4th and Chatham – there will be marshalls to help direct you to our float and you can look for the big red fish.  Come dressed in your Kigoos red t-shirts and other Kigoos colours – ready to cheer.  There will be some coaches in attendance but we also need about six volunteer parents.  You can sign-up as a volunteer parent and / or sign-up your child for the parade through our online sign-up HERE.  The parade ends on Moncton between Trites and Railway and swimmers can be picked up there at the end.

Join us in celebrating Canada Day on the Kigoos Float!

Coach Alexis with Some Guidance for her Swimmers

June 25th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Alexis with Some Guidance for her Swimmers)

What a great JD Meet!!

Even though the pool was quite a bit longer than we are used to we didn’t let that stop us and our races looked awesome. Everyone swam as fast as they could the whole way to the wall and even swam a 50m relay at the end of the day. Well done!
Come ready to work hard for the rest of the week and be ready to learn some new drills.
See you on deck!

Coach Julia Looks Ahead for Her Junior B’s

June 23rd, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Julia Looks Ahead for Her Junior B’s)

Hello Junior Bs!


Well done to those of you who swam at the Ladner Super 7 swim meet, a lot of us were entered in 100 free or 100 IM for the first time and I was very pleased with your efforts – so great job! We also had lost of best times, which is definitely something to be proud of. Our backstroke is improving too, which I am very happy about, but we will keep on working on backstroke touch turns/turns this week to keep it fresh. We have been getting some more turnout in practice lately, and that is great. Please try your best to keep it up because the more practices you attend the more you will have the chance to improve!


This week we will continue swimming some sets with less rest in between them (faster sets/sprint sets). This will help build up our endurance and our capability to still swim fast, and properly, when we are tired. We are also going to be narrowing down on our breakouts, turns, and finishes, as they are all crucial aspects when it comes to racing. Lately we’ve had some great practices with more meters, so I’m exited to see what you guys can do at practice this week because when we are focused it is awesome how well we can do, and how much distance we can swim in each practice! Due to these faster sets, we will also be using the pace clock more, so please remember to look at the arrows yourself instead of waiting for an indication to start from me. It will make things easier for everyone!


The Kigoos Movie Night is this Thursday the 26th, and we will be seeing How To Train Your Dragon 2. More information is posted on the Kigoos website and there was also an email notifier that went out a few days ago. There will be no practices that day at Steveston Pool due to the movie. Hope to see you there for one of our first social events of the season!


Enjoy the rest of the week, and let’s hope the sun comes out for our pool time!

Coach Leo for the Week of June 23rd

June 23rd, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Leo for the Week of June 23rd)
Hi Intermediate B’s,

The Ladner swim meet concludes our warm-up for the rest of our competitive season. Starting next week, the swim meets will follow the format of Regionals. In other words, we will have to achieve top 8 in Preliminaries to get into Finals. This might seem scary or even overwhelming and I certainly agree that it is not an easy task. As a B swimmer, a challenge you will face is that you will have to compete against A swimmers during these meets. Furthermore, these meets often combine A/B results. So yes, it is hard… BUT it is also definitely possible to do well! In my opinion, the distinction between A/B swimmers is superficial as anyone who works hard in practice can achieve a fast time. Once you are on the blocks, everyone has the potential to win and anything could happen until you finish the race. As your coach, it is my job to help you achieve your swimming goals. Always swim with confidence and determination to win! Here are the highlights at the Super7 Meet.

Ladner Swimmer of the Meet
Most outstanding performance: Jeff L
Most improved (time): Olivia C
Most improved (technique): Seraphina T

Congratulations to:
• Jeff placed 7th in 100 Back and 100 Breast, and 5th in 50 Breast. He also swam a phenomenal 100 Freestyle where he took off 12 seconds.
• Olivia took off a total of 47.66 seconds. She took off an impressive 42.48 seconds in 100IM!
• Seraphina achieved all best times in all her races. She broke a 40 in her 50 freestyle, placed 9th in 100 Breast in her division against A swimmers, and took off 3 seconds in 50 Fly. Her butterfly and breaststroke technique has improved so much and she was able to put apply my tips into her races. Well done!

As a whole, our times are steadily improving and our strokes are becoming more consistent. For this week and in July, we will be developing our endurance such that we can remain in control of our strokes when under fatigue. The key word for this week is CONSISTENCY. The swimmer who has the best consistency in technique will win the race. This week we will focus on our Backstroke Turns so that we can make the most use of our UWKK. Remember that the W.U.B all contribute to a great start. Skipping either the W,U, or B will result in a poor race.

Swimmer of the Meet details have been sent out to your parents and it will commence today! I hope you will attend as many practices as possible. If you want to do well in Regionals, become a better swimmer with stronger fitness, it is crucial you do so starting from now on. For those who have been attending 5-6 practices out of 7, you know that each day builds off the previous one and it is you who is learning the most. See you all this week – Coach Leo

Important Announcements:
• UBC Sign-up Deadline TODAY (June 23)
 DRAG WEEK is this week: Bring an extra T-Shirt starting on Tuesday (June 24-June 27)

• Swimmer of the Week begins today (June 23)