For those interested in the Richmond BC Kigoos Summer Swim Club

Junior Red Update from Coach Leo

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

Hi Junior Reds, 

A quick update as we enter our final 1.5 weeks this season. Great job this week. Was it a challenge to execute the technique consistently every time? Whether it is holding your streamline, finishing your pull, timing your touch turns into the walls, or keeping your head down for the breakout and finish, our priority is to catch the water so that we go forward while minimizing drag. For the remainder of this week, we will continue to increase our stroke rate. Next week, we will practice our dives and turns. Remember to stay hydrated and relaxed. See you this week! 

SOTW (100% challenge week completed. Find out tonight):
???, ?????, ??????, ???????, ???????, ?????????, ??????? 

SOTM (Surrey): Sherea L. & Adrian C. 

  • Sherea kept her head low to the water surface when breathing and kept her arms close to the body when pulling in 50m free, resulting in a more streamlined body position and a quicker pull.
  • Adrian was consistent in his underwater dolphin kick 50m back and increased his kick. He conserved his speed from the wall and maintained it. resulting in a more efficient stroke.

– Regional Events will be confirmed with swimmer and parents via email (July 29 & 30)
– Red & White Meet (July 29, 4:45pm-8pm)

–  Scoops Reward (July 31, 5pm-6pm, Steveston Pool)

JD Olympics

July 26th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Olympics)

JD Olympics week: Monday July 27th – Friday July 31st


Hello JDs and JD families… Welcome to JD Olympics week! This week is going to be filled with fun challenges and team competitions, a triathlon, some racing and relays, and much more, all concluded with our season windup/Olympic celebration in the backfield on Friday the 31st during our afternoon practice!


Instead of practicing with regular groups, new groups have been made that include JD swimmers of all levels – these new groups will be everyone’s teammates for the week! Each team will be lead by a JD coach, and on Monday the 27th between 4:30-5pm the teams will have a chance to get to know their teammates, create their team poster and team name, and discuss some challenges they might like to try in the upcoming week.


Our main reward for the JD Olympics will be scoops. Scoops can be earned for various reasons – team spirit, effort, attendance, winning challenges, etc… On Friday afternoon during our season windup, scoops can be traded in for ice cream, sprinkles, smarties, chocolate sauce, or other various toppings we might have. Typically the number of scoops everyone earns during the week will be divided in order to make their scoops smaller, so for example someone may earn 25 scoops but we would divide by 5 to leave them with 5 scoops, which could be used for 2 scoops of ice cream, 1 squirt of chocolate sauce, 1 spoon of smarties, and 1 spoon of sprinkles. Please bring your own bowls and spoons, and don’t worry about not having enough scoops at the end of the week, the coaches will make sure that everyone gets enough even after dividing to make them less!


As this is the last full week of practices for the season, please try to come to as many practices as possible – remember that attendance also counts towards scoops for your Olympic team!


Monday (4:30-6pm): Meet your Olympic teammates, choose your team name and make your poster, and begin Olympic training!

  • Please arrive at 4:30 as we plan on spending approximately the first 30 minutes making team posters and getting to know new teammates


Tuesday (5:45-7pm): Olympic training continues!

  • Practice time is per usual, please remember to please bring running shoes for the first 15 minutes of activation


Wednesday: Red & White Meet (club wide event)


Thursday (5:45-7pm): Training complete… Olympic challenge day begins!

  • Could include games during activation, swim races, relays, games, lung busters, kick competitions, penny dives, tiger sprints, activities of swimmers’ choice, and of course lots of cheering!


Friday (6:45-8am): JD Triathlon

• Please arrive no later than 6:50am as we will be organizing swimmers and setting up bikes in the back field, start time is planned for 7:05am

• JDs will be running and biking the loop behind the pool, and then swimming in the pool (distances TBA)

• We will be done by 8am as per usual practice schedule


Friday (time TBA, but will be around or during same time as practice): Season wind up in the backfield and celebration of the completion of JD Olympics

  • Families welcome!
  • Scoops will be rewarded (please bring your own bowl and spoon)

• Kigoos end of the season JD report cards will also be handed out

• Feel free to bring any snacks or dinner for yourself, and there might even be some more tasty food to share!




Coach Ian’s team

Jason R

Kenzie M

Elliot B

Xander W

Katie N

Sienna S

Sean J

Adam Z


Coach Sam’s team

Justin B

Keira I

Carson W

Eleanor B

Jacob S

Jake N

Colin N

Livia R


Coach Jacob’s team

Brodie N

Lucy R

Arthur B

Lucy D

Alexander H

Hayley B

Wynter S

Katie K


Coach Tamara’s team

Jenelle D

Brianna C

Tai P

Devon S-P

Michael C

Rebecca M

Sophie F

Tyler R


** After JD Olympics, our last practice will be Tuesday August 4th. It will be with everyone’s original summer coach and group, not with their Olympic team. **


We look forward to seeing you on deck this week, and good luck during JD Olympics! You guys have done awesome so far and improved so much, so we will end off our season with a fun filled 5 days to celebrate everyone’s accomplishments! 

JD Red Update from Coach Ian

July 26th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Ian)

Hello, JD Reds!

We are coming up on the last week of swim practice.  I want you all to know that it has been a privilege to be your coach this summer.  All of you come to practice with great enthusiasm and you always give %110 when you’re in the water!  It has been a ton of fun, and I hope you will all continue swimming with Kigoos in the Tsunami season and next summer!

This week is the JD Olympics theme.  An email has been sent out with the details.  Please be at the pool at 4:30 on Monday so that we can organize teams and make our posters.  Wednesday is the Red&White Meet (more info to come).  The JD Triathlon will take place en lieu of Friday morning practice and I hope to see you all there.  Please arrive on time (no later than 6:50) so that we can get everyone organized.  Friday afternoon will be the JD Wind-up party.  Feel free to bring any snacks you want and we will also be doing our scoops rewards!

It’s been a great summer coaching you all!

Best wishes,

Coach Ian

JD White Update from Coach Sam

July 25th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Sam)
Hello JD Whites and Parents,
For the past two weeks we have been tirelessly working on improving our freestyle, backstroke and breastroke technique in preparation for the final JD meet this pastWednesday. I was very excited to showcase our talent and abilities at the meet; and I was thoroughly impressed. All swimmers at the CBSC JD meet got best times in 50 freestyle! Great Job.
I would also like to congratulate the two JD Whites who participated in the Grouse Grind this past Tuesday – Devon and Tai. Both of whom beat me up the mountain. Well done boys.
This coming week we will have the JD Olympics as the theme of our Fun Week. These practices will be very fun; so I encourage all swimmers to attend. On Friday we will have the JD Triathlon, which is always very fun.
Thank you,
Coach Sam

Junior Red Update from Coach Leo

July 20th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

Hi Junior Reds,

Challenge week details have been posted. This week will be challenging but exciting as well. We will continue to practice many drills to enhance our stroke efficiency, time trials to increase stroke consistency, races to push your stroke intensity, all while traveling to different sections of the island discovered last week by Kigoo. Remember to bring your water bottle and runners! See you this week!


Intensity & Technique: Tiana M. 

  • Tiana maintained high intensity in the 50m breaststroke by consistently pairing strong whip kick with each glide. Her flutter kick in backstroke is becoming more efficient as she kicks with pointed feet.

Time: Beatrix L. 

  •  Beatrix took off 13.14s in her 100m free due to a stronger pull and kick and a more consistent stroke rate.

SOTW: Josh N.

  • Josh had the highest attendance last week. Josh’s breaststroke kick was consistent both in the 8x25m set and in the race.

– Read and fill Doodle regarding Regionals by July 22, 9pm (Wednesday) – Doodle sent out today via email (July 20)

Intermediate Red Update from Coach Emilia

July 20th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red Update from Coach Emilia)

Welcome to the first day of hell week!

The hell week theme for the intermediate red group is survivor. The swimmers will be split in teams and will compete for immunity and points. The swimmers will complete two weeks of difficult practices, which will challenge them both mentally and physically as well as build their team unity with one another. The swimmers have been conditioned over the last couple of weeks with one practice each week equivalent to the difficulty level of a hell week practice and I am very excited to see them work even harder!  Please ensure that the swimmers arrive on time for each practice as we have a lot to do and only one hour. I hope everyone is looking forward to a lot of hard work and a lot of fun!

On another note, the intermediate reds have had some terrific swim meets over the last couple of weeks. At the Hootenanny with very stiff competition of over 900 swimmers participating, the Reds qualified for 30 finals and 80 best times overall! A special congratulations to swimmers who have achieved new PQT’s:

Eddie- 100 breast, 200 IM

Nick- 50 fly, 50 back

Hope- 50 back

Lianna- 50 free, 50 back, 100 IM, 50 breast

Rachel- 50 fly

Junior Red Challenge Week Update from Coach Leo

July 18th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Challenge Week Update from Coach Leo)

Check out the plan from Coach Leo for the next two weeks HERE.  It looks awesome!

Hell Week Details

July 16th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Hell Week Details)
As Hell Week is fast approaching, we would like to lay out some ground rules so that everyone is on the same page.
Hell Week, or peak week, is the peak of our training intensity. All season, practices have been working up to this week of training where swimmers will be put through a series of grueling practices before we begin the tapering portion of their training in preparation for Regionals. We call it Hell Week because the practices for this week are extremely demanding and will challenge swimmers to go beyond what they think they are capable of.  Swimmers should come to each practice ready to work hard! The harder you work during Hell Week, the happier you will be with your swims at Regionals.
All swimmers are required to attend 100% of their Hell Week practices in order to be awarded their group’s Hell Week Prize. There will be absolutely no make-up practices allowed for Hell Week. 
 Outlined below are the specific details regarding the requirements for each group:
Senior Red
DatesMonday, July 20- Friday, July 31
Grouse Grind & Triathlon: Both are mandatory.
Prize: All-You-Can-Eat Sushi
Senior White
Dates: Monday, July 20- Friday, July 31
Grouse Grind & Triathlon: Must attend either the Grouse Grind or the Triathlon. Does not need to attend both events but all swimmers are welcome to do so.
Prize: All-You-Can-Eat Sushi
Theme: Jurassic World
Intermediate Red
DatesMonday, July 20- Friday, July 31
Grouse Grind & Triathlon: Both are mandatory. If you cannot attend the Grouse Grind with the Kigoos, you are allowed to do it at some other point in the week and email photographic evidence and your time to Coach Emilia.
Prize: Epic water fight and BBQ at Coach Ava’s house.
Theme: Survivor
Intermediate White
DatesMonday, July 20- Wednesday, July 29
Grouse Grind & Triathlon: Must attend either the Grouse Grind or the Triathlon. Does not need to attend both events but all swimmers are welcome to do so.
Prize: Epic water fight and BBQ at Coach Ava’s house.
Theme: Survivor
Junior Red
Dates: Monday, July 20- Wednesday, July 29
Grouse Grind & Triathlon: Both are mandatory.
Prize: Scoops!
Theme: Island Escape- Traveling with Kigoo!
Junior White
Dates: Monday, July 20- Friday, July 24
Grouse Grind & Triathlon: Neither are mandatory, however attendance at either or both events affects how many “Scoops” you get!
Prize: Scoops!
Theme: Shipwreck
Junior Development (Fun Week!)*
Dates: Monday, July 27- Friday, July 31
JD Triathlon: Not mandatory however attendance at this event will be rewarded with extra “Scoops”. The JD Triathlon will be held on Friday, July 31 in lieu of morning practice.
Prize: Scoops!
Theme: The Olympic Games
Please contact Coach Ava at if you have any questions regarding Hell Week.


Junior White Hell Week Plan from Coaches Alexis and Liam

July 16th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Hell Week Plan from Coaches Alexis and Liam)
Starting Monday July 20th through Friday July 24th the Jr. Whites will be swimming their hardest week of the season, Hell Week! This week will be extra tough but we still expect 100% effort from everyone.
The theme for this week is “Shipwreck.” The swimmers were all on a boat which was ambushed by the evil pirates Long-John Liam and the Atrocious Alexis. The pirates have stolen their boat and abandoned the swimmers on a small island in the middle of the ocean. There are no rescue boats or land to be seen and the only way off the island is to swim all the way back to Richmond. From the island to Richmond is 6000 meters, can we make it back?
As an incentive to come to practices and work hard, the reward will be Scoops. The amount of Scoops a swimmer can get is based on the amount of practices they attend and effort exhibited at each practice. The criteria for to receive these ice cream scoops is as follows:
5 practices – 1 scoop
6 practices – 2 scoops + 1 topping
6 practices and attendance at the Triathlon OR Grouse Grind – 3 scoops + 2 toppings
6 practices, Triathlon, and Grouse Grind OR 100% effort at one – 3 scoops + 3 toppings
The Scoops party will be held the week following Hell Week. If your child has any allergies could you please email both Liam and I so we know exactly what to avoid buying.
All this information will be told to the swimmers in the next few practices and the Scoop criteria will be posted on the window outside the coaching office. Get ready for a tough, but fun, week!
Coach Alexis and Liam

Junior Red Update from Coach Leo

July 14th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

Hi Junior Reds,

This week, we will review drills to fine tune the following areas as much as we can:

·         Free – crossover

·         Back – pulling with straight arms/kicking with low hips

·         Breast – Whip kick: knees too wide, Arms: low elbows

·         Fly – Timing and staying low

This long list requires ongoing practice and time before we perfect every single skill, but reviewing the drills this week will reinforce our stroke quality. Let’s keep strengthening our fundamentals with our goal times in mind.

The specific skill this week is faster flip turns and touch turns. Our goal for the WRASA Meet is to get off the walls much more quickly. See you this week!

Hootenany SOTM:

Intensity: Madeleine F

Technique: Josh N.

–          Madeleine balanced a quick turnover with efficient pull in the 50m Free. She did not let the intensity drop at any time and finished hard into the wall.

–          Josh paired his whip kick with the glide and did not rush his stroke in the 50m Breast. This allowed him travel more distance per stroke.


  • All-Star Speed Meet (July 15)
  • Challenge Week details will be posted on Friday (July 17)