For those interested in the Richmond BC Kigoos Summer Swim Club

Junior Red Hell Week Update from Coach Jacob

July 15th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Hell Week Update from Coach Jacob)
Hey Jr. Reds!
Welcome to Hell Weeks!
As I’ve mentioned last week there are going to be a few changes to our schedule and my expectations for the next two weeks:
1. As always Runners and Water Bottles are expected to be brought to all practices – water bottles also need to be at the end of the lane (not in your backpack)
2. A spare shirt, shorts and socks need to brought to every practice. Shirts cannot be dry-fit material, cotton type materials only
3. Tuesday and Thursday afternoon practices will start 15 minutes earlier than the schedule shows. New schedule is as follows; Tues – 5:15pm Thurs – 5:00pm starts
4. Attendance at all practices is expected from swimmers. This includes the grouse grind and the triathlon.
5. If you cannot attend 1 of these events, 1 Make-Up practice will be available the following week. If you plan on needing the Make-Up practice reasons for missing the original practice must be explained to Coach Jacob ASAP.
6. The prize this year will be the same as the rest of the club, to be announced.
If you have any questions or concerns see me before or after practice or send me an email

Senior White Hell Week Update from Coach Alexis

July 15th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Hell Week Update from Coach Alexis)
Hi Senior Whites!
First off, amazing job at Hootenanny! There were tons of best times and everyone definitely put their 100% into every race. Everyone has been working hard at practice recently and I’m so glad to see that it has been paying off both in your endurance and sprinting.
Our first swimmer of the week for these past two weeks is Emma S! Emma came to 6 out of 8 practices and always brings a great energy and enthusiasm to every practice. She works hard, especially at breath control and endurance sets, and always encourages her fellow swimmers. Awesome job Emma!
Our second swimmer of the week for the past two weeks
has been coming to every practice and has been working very hard both on his technique and speed work. He goes into every race with a positive attitude and a competitive spirit. Congratulations David G you deserve it.
Length: two weeks, July 16-July 27
Expectations: 16 out of 17 practices, including Triathlon. Grouse Grind is NOT mandatory.
Reward: club wide prize and writing Coach Alexis a 25 minute set that she has to swim

Triathlon 2018 – Routes

July 15th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Triathlon 2018 – 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.
Run to Williams down the dike (6.5km)
Bike to Francis road down the dike (8km)
Swim 6 snakes through the pool (900m)
Run to Steveston Hwy down the dike (5km)
Bike to Williams road down the dike (6.5km)
Swim 4 snakes through the pool (600m)
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 20th! 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 dinner (see order form for all the details).  We will likely be done about 6:30.
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)

Hell Week for Intermediate Whites

July 13th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Hell Week for Intermediate Whites)

Attention all Intermediate White’s!

Bowser has captured Princess Peach and it’s up to us to save her by the end of the week!!! I hope that everyone is excited for Hell Week, this year our theme is Super Mario. Our mission to save Princess Peach will be from Monday, July 16th to Friday, July 20th. If you would like to participate in Hell Week and win a super cool prize at the end there are a few rules you have to follow throughout this week.

  1. You must attend all the practices during Hell Week, however, if you miss one you will get one opportunity to make this up in the following week
  2.  You must attend both the grouse grind and the triathlon
  3.  If you cannot make more than one of these please send me an email or come see me so we can try to plan a makeup practice (the makeup practices will happen the following week after Hell Week)
  4.  Bring runners for dryland and water bottles for practice (may get you extra points!!)
  5. Have fun!!

One more thing to remember for this week is on Wednesday afternoon practice please bring a pair of pants and a shirt to wear in the pool for drag day.

Coach Hailey

Update from Coach Emmy

July 11th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Coach Emmy)

Hi Kigoos!

It has been a busy last two weeks! I was impressed with the performance from the Intermediate Red swimmers at the first finals meet of the year! It was exciting to see so many swimmers qualify for finals in a competitive field.

We have been talking about the power of positive thinking and I have been so happy to hear almost no negative comments around the pool deck. It has been great to see the Intermediate swimmers apply this in practice and at meets, demonstrating that they are understanding the connection between hard work and results and taking their training very seriously. I am excited to see what the Surrey meet has in store!

Last week we focused on backstroke with a special attention to the catch. We practiced pulling with a bent elbow and pushing the water down to the feet. This is much more efficient than keeping the arm straight, which does not generate a lot of propulsion and creates extra drag. In order to pull with an efficient bent elbow, we practiced rotating the body to get into the position for a stronger pull. Enough bend will allow the swimmer to pull correctly with the hand still under the water, creating the power necessary for a strong backstroke. As the season continues we will not have as much time to dedicate to a single aspect of technique, and will shift our attention to a focus on general training. We are anticipating the approach of hell week by building intensity with a focus on anaerobic training.

Finally, congratulations to the most previous swimmers of the week, Tiana M and Zack K!

Tiana brings positivity and fun to the group while staying focused and working hard. She is a leader to her lane mates and demonstrates excellent team work by keeping others on task, often helping other understand the set and pacetimes. Zack is known to be one of the groups best trainers. He always works hard and has impressed me this season with his improved resiliency and willingness to apply feedback immediately. Zack had a great meet at the Hootenanny dropping an impressive 4 seconds off his 100 breast. Way to go Tiana and Zack!

See you at the pool,


Senior Red Update from Coach Michael

July 6th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Michael)

Hello Sr.Reds!

We are now past the half way point of the season! This means that heats and finals start. We need to be prepared and ready to race. This week we were focusing on middle distance sets, maintaining a consistent speed, and our under waters. We did a good job for the most part, however, there are two things we do need to improve on leading in to Hell Week(s). Things that included bringing water and Gatorade, and coming to morning practice. These our vital to your success! Other than that, practices have been good and getting better day by day.

 Furthermore, Sr.RED/WHITE will be having a combined beach social! It will be held next Thursday, the 12th, from 11am-3pm at Centennial beach. BEEP BEEP OH YEAHHH! Also, for Sr.Reds, after practices on Mondays and Thursdays Makki Manzano has donated her time to come in for 30 minutes to do recovery Yoga with us; as recovery is imperative for success. This start will happen next week!

Keep Working Hard!

Mike J-S

Kigoos JD Meet

July 2nd, 2018 | Posted by kigooswm in Meets - (Comments Off on Kigoos JD Meet)

Here are the Meet Files for Clubs.