For those interested in the Richmond BC Kigoos Summer Swim Club

Update from Head Coach Emmy

June 12th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Emmy)

Hi Kigoos!

Great work in Boundary Bay everyone!

Last week the Intermediate Red’s worked on butterfly breathing. We practiced keeping the shoulders on the surface and tilting the chin forward to breathe, rather than lifting up with the chest and shoulders. Keeping the head low creates a much more efficient stroke as the hips stay high and the momentum is carried forward rather than up and down.

We are going to spend some more time this week working on butterfly-this time we will be focusing on the pull. As in freestyle, one of the biggest mistakes made is dropping the elbows during the pull and therefore missing a large percentage of the power of the stroke and increasing drag. We are going to practice keeping the elbows elevated during the pull phase and pulling the water straight back in the opposite direction we want to move.

We have spent a lot of time working on technique over the last six weeks and I have seen many improvements! We will continue to always concentrate on technique as it is absolutely essential for long term development and fast swimming, but the emphasis will shift to more race specifics as we enter the next phase of our training. This week we will be focusing on freestyle breakouts. A good freestyle breakout consists of the following elements:

  • A minimum of three fast, explosive dolphin kicks (but preferably more!)
  • An immediate transition to fast flutter kick
  • An explosive stroke which breaks the head out of the water while the chest stays down
  • The lead arm remains streamlined and pointed straight ahead during the breakout stroke
  • The first three strokes are explosive and as many strokes as possible follow before lifting the head to breathe

Here is a video describing an effective breakout.

Finally, I would like to congratulate this week’s swimmer of the week, Yasmine F! Yasmine lifts up her teammates and consistently demonstrates a great attitude no matter the circumstances.  Yasmine works hard and smart in practice; she demonstrates awareness in the water and because she remains concentrated on the focus, she almost always reaches the goal of the set. Way to go Yas!

Here is one more reminder about relays:

The relays are made on Monday before the meet, so please let the coaches know before the deadline to change if you are unable to stay. The coaches work really hard to ensure as many swimmers as possible get to participate in relays, so please let us know in advance so we don’t have to scratch any teams, and everyone gets to participate!

See you at the pool,


Senior White Update from Coach Alexis

June 12th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Alexis)

Hello Senior Whites!

Awesome job at the Boundary Bay meet this weekend! Everyone swam super hard and tried their best to focus on the things that we have been working on in the previous weeks. Even though technique and the ‘little things’ were our main focus, it was amazing to see everyone break personal bests and push themselves with their speed and stroke rate.
In the coming weeks, we will be focussed primarily on two things:
1) making our breakouts more smooth and powerful — the transition from underwater to on top of the water as the main focus for this so we can maintain our speed from the push off and underwater dolphin kicks
2) stamina/endurance: our practices will be starting to include longer sets where you will have to push yourself to maintain the good technique that you work on so thoughtfully in the shorter sets
Now that school is wrapping up I’m hoping to see more of you at practices, particularly morning practices because those who have been coming to the morning practices have been able to choose specific things that they want to work on for the last 10 minutes to get in depth feedback on their strokes. I really hope to see more people at the pool so we can all build up our endurance and be ready to swim the 200 free fast at Super Seven.
Swimmer of the Week
This new swimmer has improved tremendously in the past 5 weeks and even completed his first ever 200IM with all the proper turns and no DQ which rarely ever happens on the first IM since there is so much to think about for new swimmers! Although he can be goofy at times and miss some pace-times, he is always ready to learn and implement feedback to his strokes so he can improve. Congratulations Davit S! Keep up the hard work in practice and more best times will come throughout the season!
Great job everyone and let’s keep up the hard work for the rest of the season,
Coach Alexis

Update from Head Coach Emmy

June 4th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Emmy)

Hi Kigoos,

Great job at the Ice Breaker and a big thank so everyone who helped make our meet such a success! I am so proud of our team; it was great it see so much Kigoos team spirit, sportsmanship and fun!

The Intermediate Red swimmers had a great meet! We have been focusing a lot on technique and it was awesome to see the swimmers apply what we have been working on in the last five weeks to their races. While technique was the main focus it was exciting to see so many best times! I am looking forward to watching their improved technique translate into fast swimming as the season progresses.

Last week, the Intermediate Red’s work on butterfly body position. We learned how to make fly faster and easier (a great combo!) by practicing pressing down with the chest and fully extending the arms to lift the hips up. This week, our main focus is on butterfly breathing. We will focus on keeping the head low to the water when breathing, by tilting the chin forwards and keeping it at the surface of the water. The breath has to occur quickly for correct butterfly timing, so once the head clears the water for a breath, it should continue to move back down to not disrupt the stroke. Here, is a video discussing butterfly breathing. It first shows a bad example as the swimmer elevates him self to breath by lifting his shoulders up, next he demonstrates proper fly breathing by tilting his head forward and keeping it low to the water.

There were a lot of impressive results and attitudes amongst the Intermediate Red swimmers this weekend which made choosing one swimmer of the week a difficult task! However, Isabella M has been working hard for the past five weeks and it paid off as she took 40 seconds off her races this weekend! Isabella shows leadership in practice by always staying on task and helping those around her understand the set and stay on the pace times. I am impressed with her attitude as well as how she has taken ownership for her own swimming as she almost stays behind after practice to ask what she can do to improve. Way to go Isabella!

A reminder about relays:

Relays are meant to be a fun part of swim meets, but they become extremely stressful for the coaches when swimmers leave the meet early without checking in. We had to scratch over 5 teams this weekend due to swimmers leaving early. Any relays listed in the heat sheet are NOT official so please check in with your coach and always check the relay sheet at the coaches’ desk! The relays are put together in advance so please always contact me in before the meet if your child is unable to participate.

See you at the pool!


JD White Update from Coach Charlie

June 3rd, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Charlie)
Hey JD Whites!
The first month is complete as we jump into June, and I’ve been very pleased with our progress up to this point. Our attendance has been fantastic with some days requiring us to use two lanes! Just remember the more practices you come to the more you’ll improve so I hope to see you at those morning practices as well as the afternoons!
Through our first month we have gone over the basics of freestyle, backstroke, amd breaststroke along with a little dolphin kick. Through June we will continue to work on these strokes as well as a little intro to butterfly. With the Icebreaker just around the corner, and more meets soon to follow, don’t be surprised to see dives and turns become a common occurrence at practices as these will greatly help you in each of your races!
I hope to see you guys at the icebreaker with great attitudes and even greater kigoo spirit! See you on the pool deck JD’s!

JD Red Update from Coach Lucy

June 3rd, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Lucy)

Hey JD Reds!

I’m so proud of how hard everyone has been working these past couple weeks. I have seen so much improvement in everyone’s strokes especially breaststroke! This week we have been focusing on our dives and turns as well as practicing swimming longer distances (100 freestyle)

This weekend at Icebreaker I am looking forward to seeing everyone’s hard work pay off as we begin competing in meets. Make sure you come see me before and after all your races!

Keep up the awesome attendance and hard work JD Reds!

Coach Lucy