For those interested in the Richmond BC Kigoos Summer Swim Club

Kigoos Shoulder Injury Prevention Talk

May 17th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Kigoos Shoulder Injury Prevention Talk)

Empower Physiotherapy offered a session on Shoulder Injury Prevention on Saturday May 12th, 2018.   You can download the handout HERE.

Junior White Update from Coach Sophia

May 16th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

 Everyone had an awesome week last week, we worked on applying our kick, streamlines and under-waters to freestyle and backstroke. This upcoming week we will we working on body position within freestyle and backstroke and start touching upon breast stroke!

 Every week there will be a swimmer of the week chosen. This swimmer will earn a swimmer of the week cap. The swimmer of the week will be chosen based on;

–       Attitude

–       Listening Skills

–       Applying corrections

–       Effort

–       Being prepared for practice

This week’s swimmer of the week has had almost perfect attendance and has came to every practice ready to work (and run). She stays focused during practice and makes an noticeable effort to apply all corrections given to her. Congratulations to Maya O, keep up the good work! The Icebreaker is just around the corner so it’s important to continue bringing runners, water bottle and a good attitude to every practice!

 See you at the pool

 Coach Sophia

Kigoos Meet Files Now Available

May 15th, 2018 | Posted by kigooswm in Meets - (Comments Off on Kigoos Meet Files Now Available)

Visiting Clubs can download information here:



Stroke and Turn Clinics

May 14th, 2018 | Posted by kigooswm in Notifier - (Comments Off on Stroke and Turn Clinics)

Stroke and Turn Clinic – Tuesday May 29th 7pm-9pm – Steveston Community Centre
This two hour clinic will prepare parents to act as officials for swim meets during the summer. The course will cover the rules of competition, and the on-deck philosophies and procedures for swim officials. It is important to attend this course annually if possible in order to be prepared for the competitive season. Instructors – Phil Freiberger and Lisa Ferguson

Starter & Ref Clinic – Wednesday, May 30th 7pm-9pm – Amenity Room of 12333 English Avenue. Parents are advised to walk over from the pool, as parking will be limited.
This clinic is aimed at experienced Stroke & Turn Officials who are ready to move into the role of Starter and Referee at Meets. If you have been on deck for several years, or have already been acting as a Starter, Referee, or DDO, this is the clinic for you. It is important to attend this course annually if possible in order to be prepared for the competitive season. Instructor – Zoe Stronge

Please email to register for either or both clinics.

Senior White Update from Coach Alexis

May 13th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Alexis)
Hello Senior White!
Everyone had an awesome week working on using the full extention of our kick and really buildimg up a strong body position in each of our strokes. In the coming weeks, the metres will be increased and we will be doing a few more sprints sets with the aim of keeping our technique strong while swimmig fast and long.
Every week there will be a swimmer of the week chosen who will receive a special cap with Swimmer of the Week written on it. The swimmer this week had excellent attendance (only missing one practice), always worked her hardest in the pool and dryland workouts, and immediately tried to apply feedback throughout the practices…congratulations Quinn W!! She is an awesome example for the other Seniors and the younger swimmers in the club and really exemplifies what it means to be a Kigoo.
Some reminders for the coming weeks – be sure to bring a water bottle to every practice and come ON TIME FOR DRYLAND with proper active wear. The Icebreaker is coming up quickly so please be sure to come to as many practices as you can and be ready to work hard!
See you on the pool deck,
Coach Alexis

Junior Red Update from Coach Jacob

May 7th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Jacob)

Hey Jr. Red!

Welcome to the 2018 Season! A little bit about me, my name is Jacob, I’ve been a Kigoo for 12 years and this is my 5th year coaching.
My general plan for this season is technique before speed/distance. In other words Jr. Red practices will be technically focus for the first month before we move into race focused practices.
A few things I ask for from all my swimmers:
1. Running Shoes and Water Bottles at all practices. (We will be doing plenty of running during our dryland warm-ups and we need to stay hydrated even in the pool)
2. Swimsuits on under our dryland clothes. We only have an hour in the water and we can’t be wasting that time getting changed into our swimsuits.
3. Come ready to train at all practices. We have 3 months to get ready for Regionals, so let’s put 110% into every set we do.
I’m really looking forward to this Swimming Season, if you ever have any questions please feel free to say “Hi” before or after any of the Jr. Red Practices or shoot me an email
PS. If you have your goal sheets I need those back ASAP, if you haven’t got one yet ask for one at practice.
-Coach Jacob

Week 2 Update from Head Coach Emmy

May 7th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Week 2 Update from Head Coach Emmy)

Hi Kigoos!

Congratulations on a great first week everyone! It was great to see so many new and familiar faces around the pool and the swimmers working hard and having fun!

Last week Intermediate Red began the season by reviewing the basics of streamlining, flutter kicking and freestyle body position. Some of our focuses on these areas included:

Streamlines: holding the arms tight behind the head.  This elongates the shoulders forward and creates a ‘super streamline’ by bringing the arms together and fusing them to the back of the head.

Kicking: Keeping the legs as straight as possible, beginning the kick with the hips to activate the large muscles and relaxing the ankles to generate power and propulsion. We talked a lot about kicking in both directions more specifically focusing on the upward kick, which is generally much weaker than the downward kick. We will continue to work on flutter kick all season, as I believe fast kick frequently leads to fast swimming!

We also spent the last half of the week focusing on a high elbow catch in freestyle. Dropping the elbow in swimming is one of the most common mistakes made. This means that after entering the water and extending forward, the swimmer drops the elbow down and pulls back with the elbow first, slipping through the water and limiting the amount of water the swimmer will hold. What they should do instead is angle the fingers towards the bottom of the pool and pull back in a straight line, with the elbow up and the lat muscles engaged. We focused on the importance of feeling pressure against the water during the pull phase to create propulsion and a strong pull. Here is a video outlining some tips for a strong catch.

This week we will be focusing on backstroke body position and pull. I encourage the swimmers to continue to swim thoughtfully, thinking about each movement they make in the water.

Finally, I would like to congratulate Intermediate Red’s first swimmer of the week, Ashleigh W! Ashleigh listens to feedback carefully and immediately applies it to her swimming, which has resulted in some big improvements. She quietly works hard and attended almost every practice this week. Way to go Ashleigh!

See you at the pool!




Intermediate White Update from Coach Hailey

May 6th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hey Intermediate White swimmers and parents,

My name is Hailey Dong and I am so excited to be coaching Intermediate White this season! I have been a swimmer with the Kigoos for nine years and this will be my third summer as a coach for the club. My goals for the Intermediate Whites this season are for everyone to have a fun and positive experience swimming for the Kigoos and to help every swimmer reach their personal goals throughout the season. This week we have been working on some basics of swimming like streamlines, kicking, and body position and so far I am very impressed with everyone’s hard work at practice. Keep up the good work!

Just a reminder, please wear runners and bring water bottles to practice and try to come to as many practices as possible. Please also bring back your goal sheets as soon as possible!

If you have any questions feel free to come see at the pool before or after practice or email me at

See you at the pool,

Coach Hailey

Welcome to Junior White from Coach Sophia

May 6th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Welcome to Junior White from Coach Sophia)

Hey Junior White swimmers and parents,

My name is Sophia and I am super excited to be coaching the Junior White group this summer!

I have been lucky enough to be a member of the Kigoos Swim Club for the past 10 years. This will be my third season as a coach and I am very pleased to be working with such an energetic and motivated group of swimmers.

During this week we are going to work on the fundamentals. For our group this will include; streamlines, under-waters and push-offs. Next week we will be working on applying all these skills to freestyle and backstroke.

Just a reminder for everyone, please bring a water bottle and runners to every practice. If you haven’t brought your goal sheet back please do by the end of the week. If you have any questions feel free to email me at, or come talk to me before or after practice. I’m looking forward to working with everyone and for an exciting and fun filled season.

Welcome to JD Orange from Coach Gabe

May 5th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Welcome to JD Orange from Coach Gabe)

Hey guys, for those of you that didn’t get a chance to meet me at the parent meeting on Saturday, I’m Coach Gabe and I will coaching the JD Orange group this summer.

My main goals for the group are to make sure that everyone is having fun in the pool, and make sure that your kids have good fundamental skills in swimming. For our first week in the pool we worked on our flutter kick and started some back kick. By the end of next week I would like to have them comfortable with back kick and working on our freestyle arms. We’ll be starting most practices with some fun games in the back field, so please make sure you wear appropriate footwear.

If you anyone would like to contact me my email is, I make it a priority to check my emails in the morning and at night so hopefully I will be able to respond as quickly as possible. If you are looking to chat with me in person, I will do my best to stick around for a couple minutes after afternoon practices, it is difficult for me to chat after morning practices since I need to head straight from the pool to school. Can’t wait to have an amazing summer with you guys.

Coach Gabe