For those interested in the Richmond BC Kigoos Summer Swim Club

Kigoos Warm-Up Times for the IceBreaker

June 4th, 2015 | Posted by kigooswm in Meets - (Comments Off on Kigoos Warm-Up Times for the IceBreaker)

Here are the warm-up times, each includes 15 mins of activation.

5:45-6:15: Seniors (Lanes 1-4) & Intermediate Red (Lanes 5 & 6)
6:00-6:30: Intermediate White (Lanes 1-3) & Junior White (Lanes 4-6)
6:15-6:45: Jr. Red & JD Red and White (Lanes 1 & 2)
7:45: Cheers

JD Red Update from Coach Ian

June 4th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Ian)

Hey, JD Reds!

This past week has been awesome!  Our Freestyle and Backstroke are getting better and you’ve all done spectacular with our 4×25 time trials!  Keep it up!  Our dives and turns are coming along nicely.  Remember to keep your heads down on your dives and our knees tucked in fast for our turns.

Remember to bring running shoes and a bottle of water to practice, and always push off the wall in your streamlines.

This weekend is the Icebreaker, the first meet of the season, and I hope you are all as stoked as I am for it.  Please check with me at the coaches’ table before and after your race so I can give you your times and a few pointers.  This Friday is our Posters & Cheers night where will be making posters for the Icebreaker and practicing our cheers so that we are the loudest at the meet.

Keep up the great work!  I’ll see you at the pool!


Coach Ian

JD Blue Update from Coach Jacob

June 4th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Blue Update from Coach Jacob)

Hey JD Blues,

Sorry I haven’t been sending out too many blogs I will try to send one out each week from now on.
As we approach the Icebreaker we will be working on our dives and our turns. Make sure now that we are getting into our racing season that we are trying to come out to as many swim practices as possible. I am so happy to see how much you guys have improved since the start of this season I am so proud of all of you. I know you guys will do so well at the Icebreaker. Please be sure to come and see me to check in when you get to the meet. Also I’d like to talk to each of you prior to and after your races. Please come out for Posters and Cheers this Friday! Can’t wait to see all of my amazing swimmers.
I know that this will be the first official race for many of you guys, so here is a clip from my very first swim race:

Intermediate White Update from Coach Ava

June 3rd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Ava)
You guys have improved SO much over the past month. This being said, we still have a huge amount of work to do. By now you should have perfected streamline position. I need to see your arms in streamline every single time that you push off the wall… This is a very important habit that I want ingrained in all of you!
In these next two weeks we will be working more on kick, especially butterfly kick to improve our under water work. I would like everyone to focus on doing proper turns and breakouts during all practices so that when meets come along, they come to you naturally. If you are still unsure of how to do proper flip turns or touch turns, come to practice! We will be working on these a lot in the next few weeks.
Here are some things that I want you all to remember for the Ice Breaker, and at all of the swim meets that you attend:
  1. Come ready with your swimsuits, cap, goggles, and a few towels, as well as lots of layers to keep you warm.
  2. Make healthy food choices throughout the meet! I know that we tend to gravitate towards concession food, but please keep your diet nicely balanced with fresh fruit, vegetables, and lean protein.
  3. Stay positive throughout the day. Remember that winning is fun, but you won’t do any winning if you aren’t having fun! Give 100% effort to all of your races, and you will be pleased with the results. If you are feeling nervous, please come talk to me!
  4. Remember that you are part of a team, and part of being on a team is cheering each other on! Show your support for your friends and teammates by cheering extra loud for them when they’re racing in individual events and in relays!

Intermediate Red Update from Coach Emmy

June 3rd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red Update from Coach Emmy)

Great work so far everyone!

It’s hard to believe it’s been a month already! I am having a great time getting to know the swimmers and I am very impressed with all the hard work and improvement I have seen from the intermediate red group so far. Over the past couple of weeks we have focused on one stroke each week, learning new drills, mastering kick and improving technique. This week we will be focusing on butterfly, with special attention on the timing. I encourage the swimmers to attend as many practices as they can to maximize their potential to improve! Flutter kick and underwater dolphin kick will continue to be dominating areas of focus for the intermediate reds, but I have already seen much improvement so far with nearly half the group able to underwater kick for 25m without breathing. Each week the swimmers have performed 50m of flutter kick for time and 100% of the group has posted a time of 1 minute or less. A special congratulations to the members of the “under 50 (second) club” Eddie, Rachel, Iain, Paul, Ray, Lianna, Ashley, Elizabeth K, and Hope!

I was thrilled with the swimmers at the mock meet last Saturday. As a group, the swimmers posted 100% best times in the 50m freestyle and nearly 100% best times overall! I am looking forward to seeing the swimmers race in the ice breaker this weekend…it looks like their hard work is paying off! I would like to remind the swimmers that Thursday evenings are capture the flag day and if they would like to participate to please arrive at the pool by 6:30 with running shoes. I encourage the swimmers to come to the pool every day with running shoes, which will benefit them during activation activities.

Keep up the good work!



Club Wide Update from Head Coach Ava

June 3rd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Club Wide Update from Head Coach Ava)
Can you guys believe that the Ice Breaker is this weekend?! I am so excited to see how you guys perform at our first meet of the season.
May was a productive month spent working on endurance and technique. The coaches have seen lots of progress in all of your strokes… But we still have a lot of work to do!!! Throughout June our focus as a club will shift towards speed, still with lots of emphasis on technique and race endurance.
As we are now into meets season, I have a few friendly reminders for all swimmers and parents:
  • If you sign-up for a swim meet and the entry deadline has passed, you are not permitted to withdraw from the meet. The penalty for scratching (missing the meet) is the meet fees of the total number of races that you would be missing.
  • If you are not able to stay for relays for either day of a swim meet, please indicate this in the “comments” section. This way, I will know not to put you on a relay.
  • Please do not use the “comments” section on the meet-sign up sheet to request specific events.
  • When you arrive at the swim meet in the morning, the first thing that you should do is check in with your coach and get ready for warm-ups. After warm-ups, you should check the relays sheet, which will be posted somewhere on the pool deck.
  • It is very important that you tell me (Coach Ava) immediately if you cannot attend the relay that you are scheduled to swim. To avoid this problem, please indicate that you are unable to swim relays in the “comments” section when you sign up for the meet.
  • I expect all swimmers to participate enthusiastically in cheers. Cheers happen after warm-ups end and take place on the pool deck.
  • Make sure that you are drinking a lot of water throughout the entire meet! This weekend especially is going to be super hot, so you will need to stay hydrated! One very hot summer the girl in the lane next to me at Ice Breaker fainted in the middle of our 200IM.. She hadn’t had any water all day! Hydrate!!!!!

JD Turquoise Update from Tamara

June 3rd, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Turquoise Update from Tamara)

What a great month JD Turquoise we are a third of the way through the season. 

The mock meet was a super way to bring our first month to an end and I am pleased so many of you were able to participate.  We have come along way as a team, we will celebrate this month’s accomplishments with month-end freezies next week.  We will continue working on full backstroke and freestyle.   We will be beginning to practice basic race starting skills.  It is important that all swimmers remember to keep their heads up and hold the wall during instructions.  It is important as we found out this week that if you are swimming you are warmer than standing and waiting on the group to be ready to listen.

This weekend is our weekend to shine at our first swim meet of the season.  Even if you are not swimming come to practice on Friday and enjoy the fun.  The posters we make will be put up somewhere around the pool for the weekend to encourage Kigoo swimmers to do well.  Cheers are done with the whole club.  This fun and loud activity show team unity at the beginning of a swim meet.  Please see the Kigoos notifier for information regarding pizza.  See you at 3:45 for stretching with your runners; swimming 4:00-5:00; posters 4:45-5:15 and cheers at5:15.  Please check the validation list outside the office for events and relays.

Parents please remember that at all swim meets you or another responsible adult needs to be there to supervise your child.  This weekend I will be in marshaling before their race and we will have a “pre-race” chat.  I will watch their race and give them feedback after their race.  If necessary with the 6 and under races a coach will accompany them.  This weekend is going to be hot, remember the sunscreen, lots of fluids, healthy foods and rest.  On Saturday and Sunday, at this meet and other big meets, double check the relay team lists by the coaches table or the general Kigoo tenting area to see if your child is part of team or an alternate for a team.

I highly recommend swimmers take advantage of the JD meets.  These smaller meets are designed for swimmers who are just learning and have “B times” or lower.  There are no intimidating fast swimmers.  Swimmers get the chance to successfully race in a meet atmosphere.  They will not be penalized or DQed for infractions or false starts.  I will have the opportunity to observe your child and find points for focussing on in practices.

Hope to see all of you poolside.

Posters and Cheers Night

June 2nd, 2015 | Posted by kigooswm in Notifier - (Comments Off on Posters and Cheers Night)
Posters and Cheers Night is open to ALL swimmers, whether you are participating in the Ice Breaker or not- the more the merrier! Each group will have a short practice, and have the opportunity to design some Kigoos-themed posters that we will post around the pool deck for the weekend! We would like to encourage everyone to be there for cheers at 5:15pm as we will be learning some new cheers for the summer!
Revised Practice Schedule:


Swim: 4:00-4:45  Posters: 4:45-5:15

Junior Red & White

Swim: 4:45-5:15  Posters: 4:00-4:30


Intermediate Red & White

Swim: 6:30-7:15  Posters: 7:30-8:00


Swim: 7:15-8:00  Posters: 6:30-7:00

Food will be available for swimmers and their families at the Posters and Cheers event. The cost will be $2  per pizza slice, 50 cents for juice and DQ Dilly bars for $1.50.
All food orders will be done in advance online.
Upon arrival at the event, please purchase your food and drink tickets. The pizza will be served between 5:30-6:30. Don’t forget to pick up your drink and pizza tickets between 4:30 and 5:30 pm. Cash only
All orders must be in by 9pm, Thursday, June 4th. Any cancellations must be sent via email to Nancy Lemaire at no later than 9pm, Thursday, June 4th.
As is Kigoos tradition, please bring plates and cutlery as needed. All proceeds from the food sales will go directly to Kigoos fundraising activities.
Thank you!

Junior Red Update from Coach Leo

June 1st, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

Hi Junior Reds,

You’re standing behind the block and you put your tinted goggles on. You notice that the once spacious bleachers are now teeming with people, swimmers are rushing to their tents last minute to get their towels, and your heart is pounding as you feel all the excitement swerving around you like a tornado.  The cheering and the laughter roar in your ears, but a whistle blast suddenly pierces through all the noise. You step up on the rough block and you see yourself in the water. Everyone leans forward in anticipation and you hear nothing but your own breathing. You know what‘s next… it’s finally time to race.

It’s June and Ice Breaker is this weekend! I hope all of you are super excited because swim meets truly defined my experience of summer swimming. There’s nothing better than getting to race with your friends and eat hot dogs, burgers, and pasta while playing board games and cards with the whole club on your inflatable mattress. It’s also a great opportunity for you to meet other swimmers within and outside the club. As for me, I get to see the coaches I used to race with and I get to race too.

Last week, we worked on 1) Butterfly body position and timing, 2) IM Transitions, and 3) Dives. I’ve also repeated the key words: L-O-N-G, DEEP, STREAMLINE, and 5 DOLPHIN KICK. Our group is progressing well in terms of combining previous skills into a stroke and we will continue to work on consistency. This week, we will build our 1 arm fly with fins into full stroke fly, speed up our IM Transitions, and focus on IM, dives and turns. Our keyword this week is BREAKOUT, and the set of the week is 1x100m free. See you this week.


– Boundary Bay Meet Sign-Up (Deadline TODAY June 1)
– Poster & Cheers Night (June 5, revised schedule)
– Bring water bottle and runners
– Do you best to attend at least 4 practices this week

JD White Update from Coach Peter

June 1st, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Peter)
Hi JD White swimmers and parents,
It is hard to believe that we have been one-third way through this summer swimming season. It was really nice to see so many of you at the mock meet. I found  potentials in all of my swimmers from watching them racing. The swimmers who attended practices regularly showed their outstanding improvement.Great job!In the past weeks, we have been working on the basic strokes for front crawl and back crawl. Most swimmers put lots efforts into practicing the “simple” strokes . The hard work will pay back! In the following week, we are going to keep working on whip kick and practice some racing techniques such as race finishes.
 Let’s all keep up our good work and get ready for the coming icebreaker meet and JD meets. It will be fun!
Coach Peter