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Author Archives: kigooswm

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

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.