For those interested in the Richmond BC Kigoos Summer Swim Club

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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)



6:55-7:25Junior and Intermediate red

7:10-7:40 Intermediate white and Senior


7:25-7:55Intermediate white and Senior

7:40-8:10Junior and Intermediate red

Salt Spring: 



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.


  • 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

Intermediate and Senior Red Update from Coach Emmy

July 9th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate and Senior Red Update from Coach Emmy)

Hi Kigoos!

Great job at the Hootenanny this weekend! The coaches saw a lot of fast swimming and I am so proud of all the intermediate and senior red swimmers, as well as the club as a whole. Great work Kigoos!

The intermediate and senior red’s have been slowly building their intensity over the past several weeks and I am impressed with how they have been adapting to the challenge. I have also been pleased to hear more positive comments regarding challenging sets at practice, and I am excited to see this positive thinking transpire at meets as well!  I have asked the intermediates to start practicing their visualization by imagining their upcoming races before falling asleep each night and we are going to start doing some visualization as a group in the upcoming weeks. Although it is often overlooked, positive thinking is necessary for fast swimming. Here is an article outlining some key aspects of positive thinking, which we will be discussing at practice. As hell week approaches, practices will begin to get more challenging and it is essential that the swimmers are mentally tough in order to be able to train at the best of their ability.

My plan for the upcoming week is to split each practice into about 60% technique focus with one main stroke each day, and 40% main set working on intensity/endurance to prepare for hell week. I encourage everyone to attend as many practices as possible as I hope to offer some fine-tuning and run through the main technical areas of each stroke. During hell week, the practices will be fast paced and intense and while technical feedback will still be offered, it will not be the main focus. I hope we can get a lot done this week in anticipation for an intense (but fun) two weeks ahead! For planning purposes here is my tentative schedule for the week:

MON: free technique

TUES AM: free review, breast technique

TUES PM: breast review, fly technique

WED: practices cancelled for JD meet

THURS AM: fly review, back technique

THURS PM: back review, all/whichever needs more attention

FRI PM: best stroke

Looking forward to a great week! More on hell week soon…


JD Yellow Update from Coach Erika

July 9th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Yellow Update from Coach Erika)

Hi JD Yellow Swimmers and Parents,

The past 2 weeks we have been working a lot on breast stroke and dives. I know Brest stroke kick can be difficult for a lot of swimmer but we are doing an amazing job in practice! I’ve seen a lot of improvement in our dives throughout these 2 week, diving in hands first and even off the blocks!

During the next few weeks I’m hoping to work more on breast stroke kick, making sure we use flexed feet. As well as more work on dives and flip turns, so we can use them in our races. Hopefully within the next few week we will all be amazing at all these skills!

It was great seeing so many of you at the JD meet on Wednesday, and Hootenany this weekend. Many of us swam best times at both meets! I was extremely happy with everyones races, as many of us tried flip turns, and diving off the blocks for the first time. Some of us even got the chance to swim on relays! All the hard work in practice is really paying off.

Keep up the great work JD yellow!

Coach Erika

JD Blue Update from Coach Lucy

July 7th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Blue Update from Coach Lucy)

Hey JD blues!

I’m so impressed with how much everyone has improved since the beginning of the season! Everyone has consistently been getting best times and I’m super excited to see everyone continue to improve throughout the next couple of weeks!

Heading towards the end of the season, we’ve been working on our breastroke and we have started working on butterfly in practice! During the next few meets leading up to regionals, more and more swimmers will be entered in some more challenging events such as 100IM and 100 freestyle. I’m also super impressed with the amount of swimmers that are doing flip turns during their races. This is something that we will continue to work on  more in practice along with our dives!

Awesome work so far JD blue!

Coach Lucy

JD White Update from Coach Sophia

July 6th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Sophia)

Hey JD Whites!!!

So far our season has going great. As were a little over half way through the season in practices we have started to focus mainly on breast stroke and butterfly, while also perfecting skills such as flip turns and dives. I am very impressed with every swimmers performance at the most recent JD meets and weekend meets. At the following meets more swimmers will be entered in more advanced events such as 100 IM, 100 Freestyle and 50 Fly.

As the season, has progressed everyone has improved so much. The biggest improvement we have made as a group is our listening skills. As we now keep our eyes and ears out of the water much more, we can cover more things in practice.

Keep up the good work everyone!!

Coach Sophia

Intermediate White Update from Coach Alexis

June 27th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Alexis)
Hey Intermediate Whites!!
AWESOME JOB AT SUPER SEVEN! We all swim so well in events that we don’t usually swim and got a lot of best times so you should all be super proud of yourselves. As of now we are halfway through the season and I can’t believe how fast its going by. I really want you all to try and come to more practices now that school’s out for everyone (or almost out) so we can increase our endurance and maintain our technique during the longer races. Pleeeeease try your best to come to practices on time because a lot of us have been showing up after activation which is not a good example to set for the younger kids that we practice with. Remember that our new schedule starts on Thursday so please double check the new times.
Next weekend is our weekend off for Canada Day so get out in the sun and celebrate our country’s 150th! See you all on the pool deck and keep up the hard work at practices.
Coach Alexis

Intermediate and Senior Red Updates from Coach Emmy

June 23rd, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate and Senior Red Updates from Coach Emmy)

Hi Kigoos!

I can’t believe how fast the season is flying by! The intermediate and senior reds have now moved on from their technique phase and are into their aerobic buildup phase. During this phase, distances will slowly start to increase and pace times will begin to slowly decrease. We have started experimenting with threshold sets (meaning the fastest swimming held consistently over an extended period of time) as this will help generate faster swimming for longer periods of time. I am proud of the work that the swimmers have put in over the last two weeks. It has been fun to see the swimmers learn to swim fast in practice and to see their fitness start to increase as well!

Though we may not spend as much time doing technique as we did earlier in the season, technique will still be emphasized and the swimmers are expected to apply the technical changes they made in the first training cycle. I would like to remind everyone that changes take time, so modifications to technique should be practiced all the time until they start to feel natural.

Some of the main technical areas we will continue to focus on for each stroke include:

Free: Applying pressure against the water and pulling with elbows high.

Back: Leading with the shoulder and pulling with a bent elbow catch.

Breast: Lunging forwards with fast arms on the recovery.

Fly: Pressing the chest down on the entry and ensuring the hips are rising.

Tuesday and Thursday mornings are generally more technique focused, so I encourage swimmers to attend as many mornings as they can. Now that school is wrapping up, I hope to see afternoon attendance pick up as well!

I am looking forward to Super 7 this weekend! I have to leave the meet on Saturday at 1pm, so intermediates please talk to Jacob and seniors please talk to Michael…but of course we can talk before I leave too.

Finally, congratulations to the last intermediate red swimmers of the week:

Week six: Reya L

Week seven: Madeleine F

Looking forward to this weekend!