For those interested in the Richmond BC Kigoos Summer Swim Club

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Coach Andre Has Some Video Homework for his Swimmers

May 28th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Andre Has Some Video Homework for his Swimmers)

Starts and Walls:

As summer swimmers, we need to remember that our explosiveness off of walls and starts will determine the tempo we set for that length of swimming. If we start slow, we do not have enough water to regain tempo and the race will be lost (either to an opponent, or to the clock). If we swim slowly INTO the walls, we will not have enough momentum to break out properly.

You can try to swim slow into a wall, turn slowly, and rely on leg strength to push off a wall strong and regain speed, but unfortunately our bodies recognize momentum and cannot go from slow to fast very well in water. That is the nature of the sport, as opposed to baseball or football, where athletes go from a very still position to explosive and varied movements; swimming speed is about carrying momentum and accelerating beyond the tempo that has been set from the previous stroke (or dolphin kick) while maintaining identical technique.



The best strategy is to treat walls as being as important as any swimming stroke. As a coach, I am concerned with teaching the proper technique of your stroke and the dolphin kick motion. But one thing I cannot teach is the mentality needed in short course swimming to break out explosively, maintain momentum into walls, turn fast, and then go for another break out. This power needs to come from the motivation to race and compete.


These are some of my favorite races featuring great breakouts and turns. The swimmers started the race (and each length) KNOWING they would have an excellent swim. This is the proper mentality of breakouts.


Ian Crocker: World Record 100 Fly

Watch how far ahead Crocker is of Phelps after ONE stroke. This is the greatest swim of all time in my opinion.


Natalie Coughlin: World Record 100 Back

Watch how aggressive Coughlin is off the start, in to the turn, and off the wall. Once she breaks out of her streamline she becomes the definition of “easy speed”. Its unreal how fast her legs “snap” over her when she does her flip turn. There is some cool footage of her start and turn after the race.


Kosuke Kitajima: 100 Breaststroke


This is great footage of a proper breaststroke turn. He spends the least amount of time possible on the wall, letting his body cut through the water quickly so he can bring his feet to the wall and place them for a push off. Watch the timing and power of the dolphin kick in the under water pullout.


Ian Crocker 100 YARD Free, American Championships 2007

Bad footage, but this is the worlds best BUTTERFLY swimmer winning USA nationals in FREESTYLE off of the most powerful under water dolphin kicks in history. Not a great freestyler, but a great all around short course racer.


The BEST way to get better at swimming is to become a student of a sport. Thanks to the internet, the resources to study are endless (it can almost become too much). But if you are passionate about going faster and being stronger in the water, I recommend watching the world’s greatest and trying to analyze what made them so good, then implement those ideas into your own swimming.


The Coppers are Flipping Over

May 28th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on The Coppers are Flipping Over)
For the past few weeks we’ve mainly been focusing on our front and flutter kick, but now it’s time to do some work on our back. This week is going to be all about our fast kicks on our back and being able to hold our body flat on the surface of the water – without letting our hips sink. We will still be working on our streamlines and dive progressions, but just a heads up that we’ll be looking up at the sky a lot this week!!
See you on deck!

A Great Start for the JD Golds

May 28th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on A Great Start for the JD Golds)

It’s been an awesome start to the season, JD Golds!  Everyone is showing energy and enthusiasm to go fast!  We’re only two weeks out from Icebreaker!

Our freestyle and backstroke are coming along nicely.  Remember to roll your shoulders, head still, and reach with your arms.  Breathing every three strokes.  Keep pushing off the walls with 3 fast dolphin kicks and in tight STREAMLINE.

Coming up on Icebreaker, we will be focussing on lots of kick and our body position and stroke technique.  This week we will be going over breastroke kick, turns, and starts.  We will also be doing review on our Free and Back.

Make sure you come to warm up with a pair of running shoes and a bottle of water for practice.

Those of you who haven’t handed in your goal sheets yet, please get them to me as soon as possible.  If you haven’t gotten one yet, I have extras on-hand.

I will be starting to take attendance next week, so try to come to as many practices as possible!

I’ll see you guys at the pool

Mock Meet Details

May 27th, 2014 | Posted by kigooswm in Notifier - (Comments Off on Mock Meet Details)
Below are a few updates regarding the Mock Meet happening this Saturday, May 31st at Steveston Pool.
Please do not forget to place your food orders by tomorrowWednesday May 29th. Sign-up is on the website.
We are asking that swimmers arrive at 6:45 am so that we can get sign-in done before warm-ups and cheers begin at 7 am.
There will be two heats of each race for each group respectively. For example, there will be two heats of Junior 50 freestyle, two heats of Intermediate 50 freestyle, and two heats of Senior 50 freestyle. Swimmers will be able to sign up for maximum two events during the sign up period.
The meet will run similar to a normal meet with the JD swimmers racing first, then Junior, followed by Intermediate, and Seniors going last for each event. Please arrive on time at 6:45 am so that we can organize the heats and get the meet started as soon as possible.
The first race will swim at approximately 7:50am, and the final race will finish at approximately 9:20am. This will allow the JDs to eat first, then Juniors, followed by Intermediates, and then Seniors.
If you have any questions or concerns, please email Coach Ava at
Thank you, we hope to see you all at the meet!

Club Updates for May 27th

May 27th, 2014 | Posted by kigooswm in Notifier - (Comments Off on Club Updates for May 27th)
It is so great – we will have more than 160 swimmers at Ice Breaker – we will have about 90% of our swimmers participating.
We have a number of new items for today:
1)  You can get a Shark Club Card from Head Coach Danna that gives you 20% off at the Watermania Swim Shop – see her at the pool if you are interested
2)  We will be starting our dryland training with True Conditioning today.
Dryland times for this week will be:
Junior B: Friday, 5:30-6:00 pm (before practice)
Junior A: Friday, 5:00-5:30pm (after practice)
Intermediate B: Friday, 5:30-6:00pm (before practice)
Intermediate A: Tuesday, 6:30-7:00pm (before practice)
Senior B: Tuesday, 6:30-7:00pm (before practice)
Senior A: 7:30-8:00 pm (before practice)
3)  There are updated group lists posted HERE on the website and the June Practice schedule is posted HERE.  You will see the June practice schedule includes training with True Conditioning.
4)  We are looking for someone to shadow the “Food for Officials” position who would take over the position next year.  We are also looking for 3 volunteers to assist with food preparation in-advance of the Ice Breaker.  If you are interested in either of these opportunities please contact  Joanne Nicholson at – 604-816-8254
5)  We do need help with sponsors.  The Kigoos sponsorship package is posted HERE.  For companies that wish to take full advantage of recognition opportunities, the deadline is this Thursday so that we can ensure inclusion in the Icebreaker program.
It is a busy couple weeks as we lead up to Ice Breaker.  We plan to post the sign-up sheets for volunteers by Friday.

True Conditioning Starts This Week

May 26th, 2014 | Posted by kigooswm in Calendar - (Comments Off on True Conditioning Starts This Week)
We will be starting our dryland training with True Conditioning this week.
Dryland times will be:
Junior B: Friday, 5:30-6:00 pm (after practice)
Junior A: Friday, 5:00-5:30pm (after practice)
Intermediate B: Friday, 5:30-6:00pm (before practice
Intermediate A: Tuesday, 6:30-7:00pm (before practice)
Senior B: Tuesday, 6:30-7:00pm (before practice)
Senior A: 7:30-8:00 pm (before practice)
See the June practice schedule for times starting next week.

Clubs Coming to Ice Breaker

May 26th, 2014 | Posted by kigooswm in Meets - (Comments Off on Clubs Coming to Ice Breaker)

The updated files for club registration are available here: under the Ice Breaker Meet.

June Swim Practice Schedule and Updated Swim Groups

May 26th, 2014 | Posted by kigooswm in Calendar - (Comments Off on June Swim Practice Schedule and Updated Swim Groups)

The June Practice Schedule is now posted:

The updated Swim Groups are also now posted:



Coach Danna with Some Club Updates

May 26th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Danna with Some Club Updates)

It’s been a crazy first couple of weeks, but it seems like we are settling down into our groups. I love seeing such a good turnout (how could there not be with our sunny days?), especially in the JD and Intermediate A groups. I encourage everyone to come out to morning practices as well – I know many of your are busy and have to get to school, but it’s a great time to work on technique and get some more feedback from your coach.

We are two weeks away from the first meet of our season, the Icebreaker! Make sure you’re finishing your lengths properly, working your turns, and going your hardest when your coaches ask you to go fast.

The June schedule is in effect starting next Monday. You’ll notice that you’ll have some extra dryland training incorporated (yoga with Makki and strength training with True Conditioning). I know it’s even more of a time commitment, but we are really lucky to be working with these two, and you’ll see even more improvement of your swimming if you make it out.

A couple of reminders:

  • Don’t forget your waterbottles and sunscreen! It’s super easy to forget how dehydrated or burnt you can get when swimming, so make sure you protect yourself from the sun and stay hydrated!
  • The coaches and I would like to see swimmers in running shoes and proper dryland attire for warm-up, to prevent injury and to have the proper range of motion.
  • Remember to sign-up for the Mock Meet and the Icebreaker – start your season off right!


See you on deck,


The JD Silvers are onto Breaststroke

May 26th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on The JD Silvers are onto Breaststroke)

Hey JD Silver! I cannot believe we are already heading into our last week of May!


Last weeks comments:

I am very impressed with how we are able to use the clock to start ourselves. I am pleased to report that we hardly had any goggle issues this week.

Our dives are coming along great; almost all of you tried them off the blocks!

However, we definitely need to keep working on our touch turns and streamlines off walls


New this week:

This week we are going to start reviewing breastroke!

I will also be expecting underwater dolphin kicks to begin each length.

We are also going to be heavily focusing on our breathing for freestyle, which means just quick breathes on your side not on our backs


Reminders: Next week I am going to start taking attendance, please come to dryland on time. Keep checking the website for meet sign ups!