For those interested in the Richmond BC Kigoos Summer Swim Club

Junior Red Update from Coach Leo

June 29th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

Hi Junior Reds,

Hope everyone had a restful weekend. July, the most eventful month, is here! The activities include Canada parade, Buddy Breakaway, Grouse grind, Triathlon, R&W meet, AND our Challenge Pyramid All Week Long. Furthermore, upcoming meets have heats and finals which simulate Regionals and Provincials. Before we are caught up in all the excitement, let’s review our progress in June.

The two main goals set in June were:

1)      To become consistent in our streamline, underwater kick and breakout (basic skills that are crucial in the long term)

2)      To improve endurance/fitness

To work towards these goals, we worked towards efficient strokes by focusing on:

·         Deep kickoff every wall in backstroke, eyes up

·         Quick turnover

·         Getting rid of pause

·         Head down during breakout and finish

As a group, strokes are smoother and more efficient. Your streamlines, underwater kick, and breakout are also more consistent. Our focus in May and June was on the mid-race (the portion where you are doing the stroke). In July, we will shift our focus to starts (initial portion) and turns (transition portion), and continue to reinforce and refine our stroke technique.

Our key goals in July are 1) being able to execute effective dives and turns, 2) maintain our stroke technique in the last portion of the races (25m) and finish strong, 3) improve endurance and speed. These goals demand practice and fitness so now is the time to come to as many practices as you can. We will work on dives and turns, see you this week!   

Swimmer of the Week: Sierra L.

– There was a challenging set where Sierra worked through initial discomfort and got back into the practice. This Kigoos spirit of self-motivation is a great encouragement to me and our group. Congratulations!


– Hootenany Meet Sign-Up Deadline (TODAY, June 29)

– Canada Parade (July 1, 9:30am, 4th Chatham)

– New practice schedule in effect

Update from Head Coach Ava

June 27th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Ava)
Hello Kigoos!
Since the Ice Breaker, you have all continued to swim impressive races and show dedication and increased strength in practices… Keep up the good work!
I have noticed both some positive and not-so-great club-wide trends in the past few weeks. As you read through these trends, I would like you to think about how they apply to you and your swimming. If you are thinking to yourself “That’s not about me!”… Think again, these apply toall of you!
  1. Fast underwater fly kick off the walls, in a tight streamline! This applies to all freestyle, backstroke, and butterfly races, and is not optional! Swimmers from JD all the way up to Senior are forgetting to do their underwater kick, and are getting beat off the blocks and off the walls.
  2. Underwater pullouts! These have been all over the place. Just like underwater fly kick in free, back, and fly, underwater pullouts are not optional for your breast stroke races! Here is a video of Rebecca Soni breaking a world record (start the video at 3:20)  <>… Watch her underwater pullouts!
  3. Breathing. Especially in 50m races, breathing is not entirely necessary! Many of you are breathing every 3 strokes, or every 4 strokes in a 50m freestyle. I would everyone to work on breathing 1-2 or 3 times on the first 25m (depending if you are a JD, Junior, Intermediate, or Senior), and 2-3 or 4 times on the way back.
Positive Trends:
  1. Positive attitude at both meets and practices
  2. Consistent improvement of swimming technique and speed
  3. Sportsmanship
Let’s work to improve the not-so-great things, and keep up the positive club-wide trends!
A Note About Relays:
Beginning at the North Shore Winter Club swim meet on July 4 & 5, relay teams will be selected based on speed. For the Ice Breaker, Boundary Bay, and the Super 7 I have created as many relay teams as possible in the aim of including everyone on at least one relay. From now on, all swimmers attending a meet should not take for granted that they will be put on a relay team.
I hope that you all have a great weekend off! Get lots of rest and stay hydrated so that when Monday rolls around you are ready to go!
A Friendly Reminder for All Parents:
If your swimmer is signed up for a swim meet you must attend this swim meet or else you will be fined for each individual race that they miss.
It is extremely important that you notify me (Coach Ava) immediately if your child is unable to swim on a relay. Ideally, you will indicate this in the “comments” section of the meet sign up. It is too late to tell me on Saturday morning of the swim meet as I will have already created the relays for both days of the meet.


Kigoos JD Meet Package

June 26th, 2015 | Posted by kigooswm in Meets - (Comments Off on Kigoos JD Meet Package)

The Kigoos JD Meet Package for the July 8th meet is now posted HERE.

Intermediate White Update from Coach Ava

June 24th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Ava)
Intermediate White!
You guys continue to impress me at every meet with the minutes that you shave off your times. It is not unusual for you guys to shave anywhere from 15-30 seconds off your races- this is HUGE! While your speed has improved overall, we still have a lot of work to do with your technique, specifically your underwater work, and your turns.
As I said in my Head Coach blog post, underwater work is not optional. You must do 5 fly kicks off the wall in a tight streamline for all fly, back, and free races. For breast stroke, you must do an underwater pullout before you do your breakout. We have been working on our underwater work and our breakouts all month, yet they are still lacking, which tells me that as a group, you guys are not giving your 100% effort to practices. You have heard me say it a thousand times; all I can ask for is your 100% effort, if I see that you are trying your best then I am happy. Those of you who have been focusing at practices have seen major improvements in your races, which is awesome.
Now that school is over, I would like all of you to be attending 5 practices per week. It is very hard to make progress if your attendance is spotty. If you are struggling with one specific stroke, or with your flip turns and/or dives, make sure that you come to morning practice! Morning practices are generally a bit quieter than afternoon practices, and therefore we have lots of time for more individualized attention.
Have a very nice weekend off! :)
– Ava


Intermediate Red Update from Coach Emilia

June 23rd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red Update from Coach Emilia)

The intermediate red group is having a terrific season so far! At the ice breaker the swimmers completed an impressive 110 best times out of 122 races and collectively took nearly 4 minutes off their IM times. The results at the Super 7 meet were not far behind, as the group had another phenomenal meet swimming to plenty of best times. Congratulations to Rachel, Elizabeth K and Iain who broke the 3-minute barrier in 200 IM! Some impressive results were also posted by the div. 3 swimmers who tackled the 200 IM and all swimmers who braved the 100 fly. As a group we are continuing to work on underwater dolphin kick, with the goal in mind of performing five kicks off each wall during a race. In the last couple of weeks the swimmers have been transitioning away from predominately kick and drill practices, and have been working on more full stroke swimming combining sprinting with good technique. Now that school is out, I encourage the swimmers to aim to attend at least five practices each week….. I hope to see the morning practices get more popular! As always I encourage the swimmers to attend as many practices and meets as they can. By the end of the week I will hand out a goal sheet to the swimmers, which they can complete over the weekend and return back to me. Have a great weekend off!



Kigoos Regional / Provincial Relay Policy Clarification

June 22nd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Kigoos Regional / Provincial Relay Policy Clarification)

Kigoos confirm that the basic principle is: the relay teams for regionals are based on the fastest meet times up to regionals, and any swimmers that are on a team that qualifies for provincials swim on that team unless they choose not to attend. Any exceptions need to be discussed with swimmers and parents in advance of regionals (e.g. splitting fast swimmers to try to qualify two relay teams).

Junior Red Update from Coach Leo

June 22nd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

i Junior Reds,

Ladner Super 7 is a challenge of fitness because of its unique format. You had the opportunity to race up to 7 individual events, to swim a special event exclusive to Div 4+, and to race swimmers outside our region. This was also our first time racing in Watermania: the pool we will come back to during Hootenanny, several July practices, and finally Regionals. Our group is steadily improving in two areas. Firstly, you reduced pause with a quicker Turnover. Secondly, you applied a DEEP kick off the wall in your backstroke instead of popping up before the flags. The Turnover and DEEP maintain speed and maximize distance respectively and I hope you appreciate how these two skills resulted in efficiency.

Ladner Super 7 Swimmers of the Meet

Most outstanding performance: Sofia L.

Most improved (time): Isabella M.

Most improved (technique): Reya L.


·         Sofia applied a turnover that was both quick and powerful in her 100m free. Her snappy turns paired with complete underwater kicks make her transition smooth. She demonstrated consistency by not breathing off her breakout at any wall after the turn, and kept her head down for a strong finish.

·         Isabella took off 28.35s total and achieved “A” times in 50 Breast, 50 Fly, 100 IM.

·         All of Reya’s strokes are extremely smooth and efficient especially butterfly and breaststroke. She stays low and long in butterfly, and pairs a quick pull after each breaststroke glide with strong kick.

Swimmer of the Week: Zachary K.

·         Zachary has attended 8/8 practices this week and currently holds the highest attendance of our group since May. He considers every set seriously and practices each skill with attention all in order to make his strokes more efficient.

Our goal last week was eliminating pause in our strokes. These upcoming two weeks will be combined as one entire session. Our goals are 1) To master our quick Turnover, 2) To improve on dives and turns, and 3) To learn to hold onto our technique on our last 25m. We will be applying these skills in the North Shore Winter Club Meet. See you this week!


–          North Shore Winter Club Meet Sign-up Deadline: TODAY (June 22)

–          Drag Week (Bring a t-shirt/tank-top for use in practice): (June 23 Tuesday & June 26 Friday pm only)

–          Movie Night (June 25 Thursday 4pm, SilverCity)

JD Blue Update from Coach Jacob

June 22nd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Blue Update from Coach Jacob)

Hey JD Blues,

I have been amazed all of these last two weeks all of your Breaststrokes have improved so much! Good job on all of our best times this weekend at the Super 7 Swim Meet and at the North Delta JD Meet! Let’s make sure we are getting to all of the practices this week. The more we come to practice the more best times we will all be seeing at the meets. We have spent most of this last week working on our Breaststrokes, so we will try a bit of Butterfly this coming up week. I can’t wait to see you all at the pool. Don’t forget to come to the Movie Night this Thursday!

From Coach Jake

Junior White Update from Coaches Alexis and Liam

June 19th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coaches Alexis and Liam)

Hey Jr. Whites!

We can’t believe how fast this week went by. We covered a lot of ground throughout the week, mostly focusing on our turns in I.M. and our awesome underwater dolphin kicks off the walls. The attendance this week has been pretty good, but we want to encourage all swimmers to come to as many practices as they can.
For those of you who came to Boundary Bay, us coaches were impressed with the improvements from only a week! We all need to work on our streamlines off the walls and making our turns as fast as we can.
A few reminders, remember to bring runners every practice. We are doing warm-up in the back field almost every practice and without runners it is harder to play games. Also, be sure to check your emails because we have a lot of social events coming up including movie night on Thursday June 25th!
See you on the pool deck!
Coaches Alexis and Liam

JD Update from Coach Julia

June 19th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Update from Coach Julia)

Hello JD families!

Here’s a big congratulations to those of you who attended this year’s first JD meet in

North Delta! The swims were awesome overall, and we saw so many of you looking

WAY more confident in the water than compared to the beginning of the season, which

was awesome! I’m thinking we will most likely get the chance to swim relays at the JD

meet next Wednesday, so don’t worry – relays will be coming and your coaches will be

practicing some relay takeovers this week to get you ready. We kicked off the JD meet

season on a great note, and I am really looking forward to the next ones.

Also, thank you so much to all the parents who drove the coaches to the meet, it was

much appreciated and made a huge difference. If it weren’t for you us coaches would

have had a lot more trouble getting there, so you truly saved the day!

Keep up the great work and see you on deck!