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Senior White Update from Coach Michael

July 17th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Michael)
HELLO SR WHITES
AND WELCOME TO THE BEST TIME OF THE SEASON ;)
This year, In Honour of Canada’s birthday, our theme is Canada 150.
This year we will be going through the various different parts of Canada, such as Sports, Geography, Land Marks, and other parts of our cool country. And learn something along the way EH.
This Hell Week will be hard, but this week will show yourselves how hard work pays off. Its important to take note that its important to focus on technique when times gets hard and also maintaining focus on the task at hand.
This will be fun, Oh Canada!
Mike JS

Junior White Update from Coach Tamara

July 17th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Tamara)

Hey Junior Whites!

We have been having a great turn out to our afternoon practices and weekend meets. You’ve all been taking off lots of time and placing well. I would like you all to remember to bring running shoes and water to practice.

 

Hell Week….

Welcome to Hell Week in these next two weeks you will pushed to your limits, you’ve been warned. Our theme this year will be survivor and at the end you will be getting a scoops. With hard practices also comes some fun and challenging individual or group challenges. If you are  going to miss a practice please let me know.

On Monday and Wednesday afternoons if you could arrive 15 mins (4:30) before practice that would be great. We will have different challenges during this time.

Basic Rules

–       Every practice is all or nothing

–       Come to practice on time

–       Bring runners and water

 

Points/immunity – points will be used for scoops

–    Individual points

o   Each afternoon is worth one point

o   Each morning practice is two points

–       Triathlon and Grouse Grind (not mandatory)

o   The first male and female to finish the Grind or Triathlon will get two points

o   Everyone else that does these events gets a point

–       Individual challenges (date will not be told)

o   One person or more can win immunity

o   You can redeem this immunity any time in the two weeks. This will allow you to excused from part of or a whole set.

o   Individual immunity can only used once

–       Group challenges (group assignment Monday afternoon)

o   Members of the first team to finish get two points each

o   Members of the second team to finish get one point each

o   Members of the last team to finish get no points

o   Cheating is not accepted and will end in receiving no points of restarting.

See you at the pool!

Triathlon 2017 – Routes!

July 17th, 2017 | Posted by kigooswm in Calendar - (Comments Off on Triathlon 2017 – Routes!)
All routes will start and end at the back field behind Steveston Pool. The finish line will be where marshalling normally occurs out of the side gate of the pool and swimmers will get their times there.
SENIOR
Run to Williams down the dike (6.5km)
Bike to Francis road down the dike (8km)
Swim 6 snakes through the pool (900m)
INTERMEDIATE
Run to Steveston Hwy down the dike (5km)
Bike to Williams road down the dike (6.5km)
Swim 4 snakes through the pool (600m)
JUNIOR
Run to Garry Point (2.5km)
Bike to Steveston Hwy down the dike (5km)
Swim 2 snakes through the pool (300m)
For the JD triathlon:
The JD triathlon will take place this Friday July 21st! We will be meeting at the back field of Steveston Pool at 4:40pm for sign in with the coaches, please bring a bike, helmet, and wear proper running shoes. You will NOT be allowed to participate in the biking section without a helmet. The triathlon will start at 5:00pm and will be followed by the JD Party with scoops and a movie screening of Moana at the pool, this party will be in lieu of practice on Friday. For parents, the party will end at around 8:20pm so please pick up your JD swimmer then and also make sure to bring blankets to get comfortable!
Here is the route for the triathlon:
RUN around the concrete track in the back field twice
BIKE around the concrete track in the back field three times
SWIM 300m (2 snakes around the pool)

Intermediate White Update from Coach Alexis

July 17th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Alexis)

Ready for a meet up with Hades? This year the Intermediate Whites are travelling down to the Underworld to save our friend, Kigoo. There will be many rigorous tests of our courage, determination, and speed on our journey. In the two weeks, there are 14 practices in total and 2 extra events; the triathlon and grouse grind. If you make it to 14/16 events in total you will be invited to come to Coach Alexis’ house for a pizza party! Brush up on your Greek mythology and get ready to swim hard!

JD Fun Week Update from Coach Alexis

July 17th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Fun Week Update from Coach Alexis)

This year we travel to the Polynesian Islands to help save the world from Te Kä’s evil grasp with Moana! We will have to fight our way through pirates, learn how to sail, and destroy Te Kä before returning the heart of Te Fiti. This year we will be doing ice cream scoops, with the first 2 practices you attend earning you 1 scoop and every additional practice earning you toppings! Please email alexis@kigoos.com with any allergies. JD Fun Week will take place from July 17-21with the JD triathlon and party on the Friday in lieu of practice. Get ready for a fun week and wear your best Hawaiian outfits to blend in with Moana and her friends!

Intermediate and Senior Red Updates from Coach Emmy

July 16th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate and Senior Red Updates from Coach Emmy)

Senior and Intermediate Red swimmers,

The 2017 Amazing Race Canada will follow the senior and intermediate red swimmers as they embark on a two week journey across Canada, competing in challenges, and grueling practices to earn points for their team. The swimmers will compete for a chance to be crowned the winners of the 2017 Amazing Race, and win a pizza party for their team in addition to the ultimate prize for 100% attendance. In order to be eligible for the grand prize, the swimmers must attend 100% of practices as well the grouse grind and triathlon. The Amazing Race is a demanding competition and in order to be successful, swimmers must come prepared to train hard.

I would like all intermediate and senior red swimmers to arrive 15 minutes early for all afternoon practices, as they will be competing in challenges in an attempt to earn points for their team.

Looking forward to a challenging and rewarding next two weeks!

Your 2017 Amazing Race Canada host,

Emmy

Next Two Weeks!

July 14th, 2017 | Posted by kigooswm in Calendar - (Comments Off on Next Two Weeks!)

Here are the details on the next two weeks . . .

Hell Week is the peak of our training intensity. All season, practices have been working up to this week(s) 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 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 the swimmers work during Hell Week, the happier they will be with their results 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 no make-up practices allowed for Hell Week unless otherwise specified. 

Junior Development (Fun Week!)

Theme: Moana

Dates: Monday, July 17-Friday July 21

Grouse Grind: Not mandatory but will count towards scoops prize! JD triathlon will be held Friday, July 21

Prize: Ice cream scoops

 

Junior white:

Theme: Survivor

Dates: Monday, July 17-Friday, July 28

Triathlon and Grouse Grind: Neither is mandatory but attendance will count towards scoops!

Prize: Ice cream scoops

 

Junior red:

Theme: Desert Island

Dates: Monday, July 17-Friday, July 28

Prize: Scoops

Triathlon and Grouse Grind: Both are mandatory. If you cannot make both events, please contact Coach Jacob for the possibility of a makeup practice.

 

Intermediate white:

Theme: Descent to the underworld

Dates: Monday, July 17-Friday, July 28

Expectation: Neither is mandatory but must attend 13/15 events or practices to qualify for the prize.

Prize: Pizza Party at Coach Alexis’s house

 

Intermediate red:

Theme: Amazing race

Dates: Monday, July 17-Friday, July 28

Triathlon and Grouse Grind:  Both are mandatory

Prize: Pizza Party at Coach Alexis’ s house

 

Senior white:

Theme: Canada 150

Dates: Monday, July 17-Friday, July 28

Triathlon and Grouse Grind: Neither is mandatory but swimmers are welcome to attend both!

Prize: Big Splash Waterpark

 

Senior red:

Theme: Amazing race

Dates: Monday, July 17-Friday, July 28th

Triathlon and Grouse Grind: Both are mandatory

Prize: Big Splash Waterpark

Weekend Warm-Up Times

July 14th, 2017 | Posted by kigooswm in Meets - (Comments Off on Weekend Warm-Up Times)

Surrey: 

Saturday:

6:55-7:25Junior and Intermediate red

7:10-7:40 Intermediate white and Senior

Sunday:

7:25-7:55Intermediate white and Senior

7:40-8:10Junior and Intermediate red

Salt Spring: 

Saturday8:55-9:30

Sunday7:50-8:25

Senior White Update from Coach Michael

July 11th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Michael)

Hello Sr. Whites and other Kigoos,

I hope everyone enjoyed the past Canada day long weekend!

This weekend we had our first big heats and finals meet, and as a club, I felt that we all did great job. We had a lot of best times, great finishes, and established new goals for the rest of the season. However, we still have a lot of work left to do.

For the Sr. White, we need to focus on executing race strategy and fallowing through with them. Its very important to fallow through with the strategy given, and how to prepare for it. Weather that is preparing before marshalling or in marshalling. Execution leads to success.

Tips:

  • Breathing in through the nose and out the mouth 5 times through with your eyes closed thinking about your race
  • Watch film on YouTube before your races
  • Relax and have fun before you are asked to go sit in marshalling
  • Do not over think your race. If you need to start visualizing on the second to last bench before marshalling
  • Listen to music and activate

We have a long time before Regionals and Provincials; meaning we still have a long time to polish off a couple of things before those major meets.

Keep Working hard!

JD Orange Update from Coach Hailey

July 10th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Orange Update from Coach Hailey)

Hey JD Orange!

I’m super proud of all your swimming so far this season! Last week we have been working really hard on our breaststroke. This we are going to work on perfecting our dives and turns and also start learning butterfly. We have been doing really good with listening when I am coaching so keep up the good work!
I hope to see you all at the Kigoos JD meet!
Coach Hailey