For those interested in the Richmond BC Kigoos Summer Swim Club

Intermediate White Update from Coach Hailey

July 28th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hi Intermediate White’s,

Congratulations to everyone who completed Hell Week and for helping to save Princess Peach from Bowser! I am so impressed with everyone’s effort at practice these past couple weeks and I’m super excited to see all your hard work pay off at regionals.

Another congrats to Simon T. and Lindsay L. for receiving swimmer of the week over the past few weeks. Simon had an amazing 200 I.M. at the Surrey meet getting a best time and making finals and Lindsay had perfect attendance and amazing effort throughout all of Hell Week. Great job to both of you!

Also, please make sure to check your events for regionals to make sure they are all correct. I hope everyone had fun at North Delta today see you all tomorrow!

Coach Hailey

JD Red Update from Coach Lucy

July 26th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Lucy)

Hey JD Reds!

Awesome work last week during our JD fun week! Almost our entire group came to every practice. This Friday we will be having our JD party to celebrate the end of fun week and our attendance this past week with scoops!

Regionals is coming up and I am very excited to see our hard work this season pay off! We have been doing very well at the past couple of meets, taking off lots of time and having a couple swimmers compete in finals!

Next week we will be focusing on turns and dives, as this is something our group struggles with and would be awesome to improve before regionals. I would like to see everyone coming out to as many practices as possible. Again, morning practices are great opportunities for one on one time with a coach!!!

See you all at the pool!

Coach Lucy

JD Update from Coach Alexis

July 24th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Update from Coach Alexis)
This Friday, July 27th, is the JD party!
Right after JD practice there will be scoops and pizza behind the pool on the grass field to celebrate the season and the amazing job that everyone did during Incredibles Fun Week. We will be playing some games all together and be ready to see some of the Incredibles for the last time this season! The party starts at 6:00pm and ends at 7:30pm so be sure to pick up your swimmers on time.
For every practice that you attended during Incredibles Fun Week you will have the option of a scoop of ice cream and toppings. All the ice cream and toppings will be gluten free and nut free and there will be options of popsicles/freezies for those who are allergic to dairy or are vegan. If you ordered pizza it will be there for after the scoops at around 6:20. There will be parent volunteers helping hand it out and collecting the money.
If you have any more questions about the party you can find Coach Sophia or Coach Alexis at the pool! We’re excited to see you there!

Senior White Update from Coach Alexis

July 24th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Alexis)
Hello Senior Whites!
The first week of Marvel Hell Week is officially over and everyone did an amazing job pushing through the tough sets and training with some of the most dedicated Avengers and SHIELD agents. This week we are continuing our training to be ready to defeat Thanos on Friday and to collect the rest of the Infinity Stones. Come prepared to continue to work hard at every practice.
Everyone did an amazing job at both Surrey and Wrasa these last two weekends. There were some stellar best times even though everyone was exhausted from Hell Week and all of the tough training sessions that we have been having. I am very proud of all of your accomplishments and know that we are all ready to have a great last two meets of the season. Although some of us have been feeling a little under the weather and have missed a few practices, this week is a great week to start getting back in the pool but always remember to take care of your injuries (icing, having a bath, getting enough sleep) and let me know whenever you need a break for your shoulders or leg cramps. I am very excited for the rest of the season and I hope you are too!
Swimmer of the Week: Matthew W!
Matthew came to every single practice, including the Grouse Grind and Triathlon, during this first week of Hell Week. He practices consistently and is always quietly encouraging the other swimmers in his lane during every practice. He has been steadily working hard throughout the entire season and is constantly smiling and ready to swim. Having such a positive attitude in the pool is amazing and his enthusiasm is infectious! Keep up the outstanding work Matthew!

Junior White Update from Coach Sophia

July 24th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites!

You all did amazing last week during hell week! Congratulations to the swimmers who completed the hell week as well as the ones who completed the triathlon and grouse grind! Every swimmer continues to impress and amaze me every practice.

As you all know regionals is coming up, which I’m super excited for. I have had a chance to speak privately with a majority of swimmers about their events but if I haven’t had a chance to speak to you come see my ASAP.

I will be holding a make-up practice for hell week THIS Thursday (July 26th). If you have previously talked to me about attending and doing the make-up practice make sure that you are there because this will be the only day it will be offered. Of course all other swimmers are encouraged to come and will be doing a separate practice that focuses on preparing for regionals.

See you on the pool deck!

Coach Sophia

Update from Senior Red Coach Michael

July 24th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Senior Red Coach Michael)

Hi Sr Reds,

How’s it going…tired, I bet. That’s fine because we still got a couple of more days of hell week left. I am super proud of how all the Mortys are doing and pushing themselves to the limit. We have been working on sprint endurance and mid-distance training for all strokes. Now it’s time to focus on the minor details. Like tight turns, gliding off the walls, focusing on underwaters, and finishing with intensity. What we need to improve on is BRINGING WATER BOTTLES TO PRACTICE! I have yet to see all Mortys bring water consistently. I would like this to be a 100% by TODAY!

Other than that, we did a great job in prelims the last meet, however, as we did improve from Surrey we still need to do a better job getting ready for finals. The thing I saw that we need to do more of is staying off our legs and doing a quick activation in marshaling.  Besides that Great job to everyone who competed!

Let’s keep grinding!

Mike (RICK) J-S

Update from Coach Emmy

July 24th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Coach Emmy)

Hi Kigoos!

Congratulations everyone for completing one week of hell week! I am proud with the mental toughness and hard work that the Intermediate Red’s have displayed. After a tough week of training it was great to see so much positivity, perseverance, and sportsmanship at the meet. I am looking forward to another great week of training!

After one week of Hogwarts training, Ravenclaw leads by just three points and all houses are within ten points of being crowned the house cup. It will be a tight race to the finish! I encourage the swimmers to arrive 15 minutes early on Thursday and Friday as we hunt for the Philosopher’s stone and play the quidditch finals.  

I would like to congratulate the last two swimmers of the week, Emi N and Sierra L!

Emi quietly and consistently works hard, asking thoughtful questions and applying feedback. I have been impressed with her ability to push through discomfort and remain focused during tough sets. She swam to 100% best times at the Surrey meet achieving an impressive 4 PQT’s! Sierra has been steadily working hard since the beginning of the season. She often leads the lane, spreading positivity by never complaining or sitting out. Sierra is a good teammate first and a competitor second, often celebrating others achievements before her own. Way to go girls!

I hope to see everyone at Hero and Villains tomorrow. Remember to check your team and come dressed in costume.

See you at the pool!



Intermediate Red Hell Week Update from Coach Emmy

July 16th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red Hell Week Update from Coach Emmy)

Hogwarts School of Witchcraft and Wizardry

Headmaster: Albus Dumbledore

(Order of Merlin, First Class, Grand Sorc., Chf. Warlock,

Supreme Mugwump, International Confed. of Wizards)


Dear Intermediate Red,

I are pleased to inform you that you have been accepted at Hogwarts School of Witchcraft and Wizardry. Term begins on July 16, 2018. This intensive semester runs until July 27. Attendance for the first week of the term is mandatory. This includes all Hogwarts related events (Grouse Grind and Triathlon.) Attendance for the second week is optional but highly encouraged. We await your owl by no later than July 15.


Yours sincerely,


Minerva McGonagall

Deputy Headmistress




Senior Red Hell Week Update from Coach Michael

July 15th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Hell Week Update from Coach Michael)


Before I get into what hell week will encompass, I would like to touch on this past weekend. These heats and finals were great, but as always, we can get better. We had best times and  a lot of top three finishes. I would like us to improve on how we prep for our finals. As days will get hotter and longer we need to stay on top of our well-being. Meaning warming down 150m or more, staying hydrated, putting clothes on, staying off our legs, and out of the sun as much as we can. In doing so will lead to more success. Let’s keep this great momentum going!

Now *Cough Cough* time to get into Hell Week(s).

            This Hell Week(s) will be hard. Really hard….Immensely hard. Put on your hard hats cause we are going to work! In order for us to reach the goals that we desire it’s going to take more than just effort though. It is bringing water bottles and runners to every practice. Coming in with a focused and positive attitude. It is going to require you to cheer on your other Mortys, I mean team mates when times get tough. Most importantly it is going to require grit and a tough mentality. I have no doubt that everyone in Sr. Red can do exceptional in the weeks to come if they do what I previously stated. Hell Weeks will be two weeks long with maybe a couple of days added on. 100% in and 100% out!

The Theme: Rick and Morty

Further expectations: Attending the Grouse Grind and the Triathlon. Further being able to swim a 50 free in practice with no breathing. 100% of the attendance is mandatory

Let’s go through some portals, gain some shmeckals, watch some interdimensional T.V, love Bird Person and avoid Jerry Smith.

Wubalubadubdub and that’s the wayyyy the news goes!


Michael (Rick) JS

Junior White Hell Week Update from Coach Sophia

July 15th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Hell Week Update from Coach Sophia)
Hey Junior Whites,
Get excited for hell week! This year our theme is Star Wars and through our hard work all week we will defeat Darth Vader. Some of my expectations for the weeks to come are the following;
  1. Attendance during the first week (July 16th – July 20th) is mandatory. The second week is still considered part of hell week but will not be mandatory, all though attendance is encouraged
  2. You MUST bring a water bottle and runners to every practice or your attendance will not count
  3. You must attend ONE of the Grouse Grind or Triathlon
  4. Tuesday June 17th (evening practice)  will be “drag” practice – bring pants and a t-shirt that you don’t mind going in the pool
  5. If you cannot make 1 of the practices, there will be 1 make-up practice during the second week offered. Your reason for missing must be explained to Sophia ASAP. Please note that “drag” day cannot be made up
  6. If you complete all the requirements you will receive the club wide prize
Please remember that the purpose of hell week is to increase the intensity of your training to prepare you for the last meets of the season and especially Regionals. So let’s work hard and MAY THE FORCE BE WITH YOU!
I look forward to seeing everyone at the pool!
Coach Sophia