For those interested in the Richmond BC Kigoos Summer Swim Club

Grouse Grind and Triathlon Sign-Up Information

July 14th, 2015 | Posted by kigooswm in Notifier - (Comments Off on Grouse Grind and Triathlon Sign-Up Information)
Next week are two of the marquee social events of the Kigoos Summer.  Sign-up is now open for both of them:
Grouse Grind
The Grouse Grind will happen Tuesday, July 21 at 10 am at Grouse Mountain.
Swimmers are to meet at the foot of the Grouse Grind at 10 am sharp for a 10:15 am departure. The hike generally takes the swimmers as little as 40 minutes to as long as 1.5 hours to complete. Swimmers can sign out with their parent as soon as they cross the finish line.
First time Grouse Grinders, please note that this is a very difficult hike.  All Junior and JD participants must have a parent supervisor with them on the hike.   Please send your child up with a large bottle of water in a light backpack that is easy for them to carry without use of their hands. It is also advised to bring a granola bar or other snack that is light to carry for when you finish.
All swimmers must pre-register HERE and include a parent / guardian name and contact cell number.
We will have a sign-in at the base when we meet, and a sign-out at the top when you are finished. Everyone must sign-out with a coach before you go explore/eat or take the gondola ride down to meet your ride home.
Important: everyone must take the Gondola ride down the mountain – it is $10 to buy a ticket for the Gondola ride down.
Please respect the drop-off/pick-up guidelines. The coaches are not responsible for the transportation or the care of your children after they are done the hike.  Any questions or concerns regarding this request should be sent to Coach Ava at
The annual Kigoos Triathlon is next Thursday, July 23 starting at 5 am. This event is open for all swimmers in Junior, Intermediate and Senior. Swimmers should note that for most coaches, the Triathlon is a mandatory component of Hell Week. Should a JD swimmer want to participate in the Triathlon (there will be a separate JD triathlon later), they must seek permission from their coach before registering.
To participate in this event, all Kigoos need the following gear:
1. A solid pair of running shoes.
2. A bike with a helmet. The helmet rule goes for all swimmers from Junior B to Senior A without exception. No helmet, no ride- you can run the bike portion.
3. Their swimsuit, cap, and goggles.
The race begins at 5:30am sharp, swimmers should arrive between 5 and 5:15am in order to set up their bicycle and receive their race number.
To register please sign-up HERE.  We need close to 40 volunteers so please sign-up when you register your child(ren).
More details including a slightly modified starting place for the route and  breakfast information will follow-up in the next couple days.

Junior White Update from Coach Liam and Coach Alexis

July 9th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Liam and Coach Alexis)

Hey Junior Whites! We’ve had a couple weeks of great practices, as we can see with the tremendous improvements we’ve made individually. The Smokey sky didn’t stop us from impressing at North Shore, and Coach Alexis and I are really looking forward to seeing what we can all do at Hootenanny this weekend! A couple things we have to remember:

  1. TURNS TURNS TURNS!! At this point in the season we’ve covered turns excessively, so we should all know what is expected of us at each wall. Flip turns in freestyle races and in practice are not optional. Same goes for two hand touches in Breaststroke and Fly.
  2. We need to see everyone trying for at least 5 underwater dolphin kicks off the wall in our Fly, Back, and Free races. These need to be done in a tight streamline.
  3. Make sure we get our elbows up in Freestyle. Swinging our arms wide slows us down.

You’ve all done a great job so far, let’s keep it up!”


JD White Update from Coach Sam

July 9th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Sam)
Hello JD Whites,
First and foremost, I’d like to thank Coach Peter for entrusting me to fill his position in his departure. For the parents and swimmers who I have not yet met, my name is Sam; and I have been a Kigoo swimmer for the past 9 years. I have enjoyed my time with the Richmond Kigoos, and I am very excited to be coaching the JD White group.

This Wednesday we had the Kigoos JD Meet in which all of us performed very well. Everyone who swam got at least 1 best time – which is fantastic! Each swimmer performed exceptionally well in the 50 meter backstroke in which everyone got a best time.

In preparation for the Crescent Beach JD Meet, we will continue to fine tune our freestyle, backstroke, and breastroke technique. Also, we will work on dives (on or off the blocks) and backstroke starts. Finally, I would like to introduce all the swimmers to butterfly by the end of the season.
I would like all the swimmers to remember the rules of our group during practice:

1. When the coach is talking you are not talking

2. When the coach is talking you have your two hands on the wall and head up out of the water.
3. Have fun!
Parents, if you have any questions please do not hesitate to contact me:
Thank you,
JD White Coach Sam

Senior White Update from Coach Danna

July 7th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Danna)
Hello Senior Whites,
It’s great to be back full-swing, and I’m looking forward to spending even more time with you all, and working with you individually to improve your technique and speed. Last week, we worked primarily on body position throughout the four strokes, and making sure we are doing underwater kicks properly. We will continue to do more technique work this week, although I will be challenging you more by increasing our metres and staying on our pace times. We will also be spending a bit more time on our dives and turns.
From practice last week and from our week this past weekend, here are a couple things I would like you think about in practice for this week:
  • What you do in practice translates to what you will do in a race. Make sure that you are starting and finishing your lengths properly (for example, that you are doing two-hand touches in fly/breast, and that you are finishing on your back during backstroke), and that when I ask you to go fast in a set, you are going at race pace!
  • Pushing off underwater off the walls – pushing off at the surface creates too much drag.
  • Hips should be high on the water (at the surface) in freestyle and backstroke.
  • Thinking about a “narrow” stroke in breastroke.
  • Pushing your hips up and chest down in butterfly.
Remember that you can always talk to me and email me if you have any concerns or questions.
Happy Swimming,

Junior Red Update from Coach Leo

July 6th, 2015 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Leo)

Hi Junior Reds, 

Up until now, the main portion of practice was on technique. At this point, our strokes are looking efficient and it is time to apply this same technique into speed swimming. The next areas to tackle are 1) Explosiveness: fast turnover with no pause, and 2) Endurance: sustain high intensity for the set distance. This week, we will practice sprinting (15m,25m,50m) and uninterrupted 100m. The goal here is to practice not only sustaining a high intensity throughout the 50m and 100m as we do in racing, but to get you thinking and applying efficient technique into a fast stroke, and also to know where you slow down and your technique falls apart.  

NSWC Swimmer of the Meet:

Most outstanding performance: Emi N.

Most improved (time, technique): Jeremy C.

  • Emi executed a consistent and quick turnover immediately after the dive and did not slow down at the last portions of the 2nd 25m.
  • Jeremy achieved all best times in his events taking off a total of 13.56s. He is now able do an efficient dive!

Swimmer of the Week: Catherine L. 

– Catherine had the highest attendance last week. She was also consistent in her deep underwater kickoff in backstroke in practice and in the race. 


– See Kigoos Email Notifier (Meet deadlines, events)