For those interested in the Richmond BC Kigoos Summer Swim Club

Julia’s Junior B Blog for the Week

July 7th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Julia’s Junior B Blog for the Week)

Hello Junior Bs…

It is crazy to believe that there is only one more month left of our summer swim season! I’m so happy with how we have been swimming lately at swim meets (lots of time off!), and for the most part our practices have been getting much better – we are more focused and I can clearly see our improvements each day. A huge congratulations to Adrian C who made finals in 50 fly this weekend at the Hootenanny, as well as Sofia L who made finals in 100 free and then proceeded to move up two spots and take 6 seconds off her time! Our training is paying off and we will only continue to get better.

This week we will be working on a little bit of everything, as it never hurts to review. This means all four strokes, turns and dives, breakouts and finishes, and we will continue doing more sprint sets at practices. Breakouts and turns can especially make or break our races, so we are going to spend lots of time doing all we can to make them even more quick and efficient while still doing them properly. Please remember to bring a water bottle as it is getting hotter outside and it is best to stay hydrated while being active under the sun. Let’s keep the enthusiasm and effort strong as we dive into another week!

On another note, this week we have the JD meet on Wednesday at Steveston Pool, so there will be no practices. Good luck to those of you attending! On Thursday, it is buddy breakaway, so there are no regular practices as well. This is a fun event that I recommend all should attend, and there is more information on the Kigoos website as well as in the Kigoos notifier emails.

This upcoming swim meet (Surrey, July 12-13) is my weekend off, so I will not be there. The other coaches will be your “Julia” for the day, but I’ll be excited to hear how you guys swam when I get back!

I’m proud of all your hard work so far, and I’m excited to see how much more awesome this month of July can get.

See you on deck!

Here is a picture from the Canada day parade last week. It was lots of fun and thanks for coming out and bearing the hot weather!


Julia Blog

Coach Leo and Intermediate B’s Week Ahead

July 7th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Leo and Intermediate B’s Week Ahead)

Hi Intermediate B’s, 

The UBC Meet is one of the biggest meets we compete in during summer swimming apart from Regionals and Provincials.  For the past two weeks, our two key words were CONSISTENCY and EFFICIENCY. Great swimmers are fast because their strokes are efficient and consistent. You know that intense moment when everyone is swimming head-to-head then suddenly that one swimmer pulls ahead and wins the race by a whole body length? How can you do it when it is so tiring? Well… by kicking off the walls hardest and fastest, maintaining that speed using streamline and W.U.B, and maximizing distance with each stroke by their quick turnover and long reach. All of this is only possible if through daily practice!  

Incredible performance at the UBC Meet from everyone!  You were able to apply the W.U.B to all your races and your best times are an indication of your efforts. Here are the highlights.

UBC  Swimmer of the Meet

Most outstanding performance: Seraphina T
Most improved (time): Teri R 
Most improved (technique): Justin Y & Austin Y & Rajan L 

Congratulations to:
• Seraphina achieved best times in all her events. What is impressive is that she has been achieving best times in every race since Ice Breaker! She took off 3 seconds in  100m Breast, and is only 3s away from an “A” Time in 100m Free and 100m Breast. Keep up the great effort, Seraphina! 
• Teri took off a total of 18.12s. She took off 7.22s in 100m Back, 6.57s in 50m Fly. Well done! 
• Justin and Austin applied the W.U.B consistently into all their races and have greatly increased their stroke rate. Importantly, they constantly reflect on their races afterwards to improve their strokes. Rajan is using a more efficient pull which resulted in taking off 5.68s in 50m Fly. 

We will now shift our focus from our initial portion of the race (Streamline + W.U.B) to our mid-portion. The Key Word for this week is POWER. After we initiate our Break-out, we must have power in our strokes to create speed. This is also the area where swimmers pull ahead in their races and where your arms feel extremely heavy by the last 25m. We will also focus on dives to refine our starts. This week will prepare you for Olympic Hell Week next week. Now is the time to attend ALL practices since we share the pool quite often – Coach Leo. 

Note to Parents: Please sign up for WRASA, Sun-Fish, and Regionals. These final two meets will be essential for the swimmer in preparation for Regionals. From my experience as a coach and swimmer, missing these last two meets will result in poorer performance at Regionals. It is critical for swimmers to maintain their competitive mindset during this time. Thank you. 

Important Announcements 
• WRASA Meet Sign-up Deadline TODAY (July 7)
• Buddy Break-Away Event this Thursday Evening (no pm practice, July 10)
• Olympic Hell Week begins next week (July 14 – 18
• Swimmer of the Week last week was Olivia C! She had the highest attendance rate and also showed her Kigoos spirit at the Canada Parade. Congratulations! 
• Individual Meet Progress Tables will be discussed with Swimmers and Parents soon

5 Things for Senior B’s from Coach Ava

July 6th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on 5 Things for Senior B’s from Coach Ava)
5 Things:
1. The Hootenanny went swimmingly- fantastic work to all of you who participated!
2. Buddy Breakaway is this Thursday (July 10) from 5:30-9:15pm. Please be there! Senior attendance is essential to the success of this event. You guys (Senior A and B) have been doing a great job of participating in the social events this summer, and I am thrilled, so let’s keep up the fantastic leadership!
3. Hell Week is coming up! Senior B’s Hell Week will run from Monday July 14-Wednesday July 23. This includes 11 practices, all of which are mandatory, and the Grouse Grind as well as the Triathlon. Please organize your schedules in a way that allows you to attend ALL practices for those dates. Anyone who will be away for any or all of those dates must contact me before July 14 in order to see if an alternative practice plan can be arranged as to avoid missing the Senior Hell Week Grand Prix Event. If you fail to email me about an alternative practice plan before July 14, you will automatically be removed from the running of being a Hell Week Survivor.
4. a) I will be taking my weekend off this weekend (July 12/13). For those of you attending the Surrey swim meet, please report to Coach Danna who will give you your pre and post-race talks, as well as your race splits. Despite my not being there, I am expecting a strong meet from all of you, and will be watching over you via Meet Mobile.
b) For those of you not attending the Saltspring Swim Meet on July 19/20, I will be away  from that  Friday until Monday. Again, please do your very best as I will be keeping up to date via Meet Mobile (my best friend).
5. This week we will be gearing up for Hell Week. Please attend as many practices as you can seeing as going into Hell Week cold-turkey will be extremely painful. Water, Gatorade and vegetables should quickly become your kryptonite.

Coach Ian and the Week Ahead

July 3rd, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Ian and the Week Ahead)

Welcome to July JD Golds!

It was great to see such a turnout on Canada Day and everyone who swam at this Wednesday’s Ladner meet took off a lot of time from their events (we saw as high as 15seconds being shaved off in some races!).  Our own Kigoos JD meet is happening next week and I hope to see you all there.

I would like to remind everyone to bring water and running shoes to practice.  The Kigoo Bank is open after practice on Fridays so be sure to bring any Kigoo Bucks you have.  Also, it would be great to see more of you come out to morning practices as we have only had two Golds show up so far.

A very important issue caught my eye at the Ladner meet: STREAMLINES!!!!  I have seen all of you do streamlines and no breathing off the walls during practices, so there is no excuse for anyone to be doing otherwise in a race.

This week (and further into next week) we are focusing a great deal on our distance swimming.  Things we will be working on include endurance, breath control and breathing patterns, turns, and breakouts.  We will also be doing work on our breastroke and backstroke technique.

Keep up the good work everyone!  I’ll see you at the pool!
– Coach Ian

PS:  please show up on time for warm up and change as quickly as possible so that we can maximize our time in the pool.

Kigoos Updates – July 2nd

July 2nd, 2014 | Posted by kigooswm in Notifier - (Comments Off on Kigoos Updates – July 2nd)

Great turnout for the parade yesterday.  If you haven’t checked out the photos yet – there are several posted to our Facebook page.


Now for news and updates:


1)  JD’s – HERE is a link to the program for today’s JD Meet in Ladner.  There will be no hard copies available so please save or print this for your records.  Also with JD’s today is the final day to sign-up for the Crescent Beach B Meet on July 16th.  It is a the largest JD Meet of the year, and a wonderful chance for JD swimmers to try different strokes since there are more events offered.


2)  WATER POLO –  A reminder that today there is a Water Polo skills session with Coach Andre from 4:30 – 5:30 today for any interested Junior and Intermediate swimmers.


3)  HOOTENANNY – As you plan for the weekend please note both days will likely go quite late.  It is the largest meet of the season and the first heats do not start until 9:30 AM.  If swimmers make finals, these events could be in the early evening


4)  SURVEY THANK YOU – Thanks to all the parents who completed the Kigoos Mid-Season Survey.  We heard from about 60% of our families.  We got some very useful feedback.  It was also great to know that about 95% of our families Agree or Strongly Agree that they are having a positive experience with Kigoos this season.


4)  PUB NIGHT – With Canada Day now finished, we turn our attention to our next big social event – Pub Night / Buddy Breakaway next Thursday night.   Below is the general information.  Please note in an earlier Notifier we had the wrong email address to sign up with your baked goods – if you have already emailed Janice Kostiuk – please email her again at:


Kigoos Pub Night prepaid Tickets are in your mailbox at the pool.   Please pick up your tickets as soon as you can.


The Pub Night will be on Thursday July 10, 2014 from 6:00 to 9:00 pm and is going to be a fun time, to enjoy dinner without the kids and chances to win some awesome prizes like:


*Autographed Daniel Sedin Canucks Jersey

*Canucks Team Autographed Jersey

*Canucks Autographed Hockey Stick

* Shock Indoor Paintball 1X $450, 2X $50, 6X $25

* Wow-1Day Painting painter for a day $250

* Tsunami 2014/2015 Registration Fee

* 5 Volunteer Hours

* 2 Night 2 Bedroom Accommodations at Aspens on Blackcomb

* 1 Night in Jacuzzi Suite at the Buck & Ear Hotel

* White Caps Soccer Tickets

* Kitchenaid Stand Mixer

* Henkels ACC Knife Block Set

*Gift Certificates for Whitespot, Safeway, Cora’s, Keg, Richmond Cosmetic Clinic, Zone Bowling, Richmond Aquatic swim passes, Richmond Carting, PNE passes, Science World and more….


We have 60 extra tickets to sell.  Please email me at   The more people that come, the more successful this fundraiser will be!


Pub Night Cake Auction Donations:


Are you a baker?

Does your family have a favourite dessert that you are asked to bake time and time again?  If so…you may want to volunteer to make a dessert for the cake auction held at the Kigoos Pub Night Fundraiser.

We need cakes/pies/plates of brownies, cupcakes etc. to auction off, with all proceeds going to the club.

Although we cannot cover the cost of ingredients, we can sign off on the time taken to bake.

If you are able to provide a homemade baked good, please email Janice Kostiuk   Include your name, dessert name, ingredients.

Your dessert must serve  approx.. 8-10 people.

A maximum of 15 desserts are needed.

Volunteer hours will be provided to those who commit to making the first 15 desserts.

Please sign up no later than Friday, July 4th.


Thanks Everyone!