For those interested in the Richmond BC Kigoos Summer Swim Club

Author Archives: kigooswm

Update from Head Coach Emmy

June 12th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Emmy)

Hi Kigoos!

Great work in Boundary Bay everyone!

Last week the Intermediate Red’s worked on butterfly breathing. We practiced keeping the shoulders on the surface and tilting the chin forward to breathe, rather than lifting up with the chest and shoulders. Keeping the head low creates a much more efficient stroke as the hips stay high and the momentum is carried forward rather than up and down.

We are going to spend some more time this week working on butterfly-this time we will be focusing on the pull. As in freestyle, one of the biggest mistakes made is dropping the elbows during the pull and therefore missing a large percentage of the power of the stroke and increasing drag. We are going to practice keeping the elbows elevated during the pull phase and pulling the water straight back in the opposite direction we want to move.

We have spent a lot of time working on technique over the last six weeks and I have seen many improvements! We will continue to always concentrate on technique as it is absolutely essential for long term development and fast swimming, but the emphasis will shift to more race specifics as we enter the next phase of our training. This week we will be focusing on freestyle breakouts. A good freestyle breakout consists of the following elements:

  • A minimum of three fast, explosive dolphin kicks (but preferably more!)
  • An immediate transition to fast flutter kick
  • An explosive stroke which breaks the head out of the water while the chest stays down
  • The lead arm remains streamlined and pointed straight ahead during the breakout stroke
  • The first three strokes are explosive and as many strokes as possible follow before lifting the head to breathe

Here is a video describing an effective breakout.

Finally, I would like to congratulate this week’s swimmer of the week, Yasmine F! Yasmine lifts up her teammates and consistently demonstrates a great attitude no matter the circumstances.  Yasmine works hard and smart in practice; she demonstrates awareness in the water and because she remains concentrated on the focus, she almost always reaches the goal of the set. Way to go Yas!

Here is one more reminder about relays:

The relays are made on Monday before the meet, so please let the coaches know before the deadline to change if you are unable to stay. The coaches work really hard to ensure as many swimmers as possible get to participate in relays, so please let us know in advance so we don’t have to scratch any teams, and everyone gets to participate!

See you at the pool,


Senior White Update from Coach Alexis

June 12th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Alexis)

Hello Senior Whites!

Awesome job at the Boundary Bay meet this weekend! Everyone swam super hard and tried their best to focus on the things that we have been working on in the previous weeks. Even though technique and the ‘little things’ were our main focus, it was amazing to see everyone break personal bests and push themselves with their speed and stroke rate.
In the coming weeks, we will be focussed primarily on two things:
1) making our breakouts more smooth and powerful — the transition from underwater to on top of the water as the main focus for this so we can maintain our speed from the push off and underwater dolphin kicks
2) stamina/endurance: our practices will be starting to include longer sets where you will have to push yourself to maintain the good technique that you work on so thoughtfully in the shorter sets
Now that school is wrapping up I’m hoping to see more of you at practices, particularly morning practices because those who have been coming to the morning practices have been able to choose specific things that they want to work on for the last 10 minutes to get in depth feedback on their strokes. I really hope to see more people at the pool so we can all build up our endurance and be ready to swim the 200 free fast at Super Seven.
Swimmer of the Week
This new swimmer has improved tremendously in the past 5 weeks and even completed his first ever 200IM with all the proper turns and no DQ which rarely ever happens on the first IM since there is so much to think about for new swimmers! Although he can be goofy at times and miss some pace-times, he is always ready to learn and implement feedback to his strokes so he can improve. Congratulations Davit S! Keep up the hard work in practice and more best times will come throughout the season!
Great job everyone and let’s keep up the hard work for the rest of the season,
Coach Alexis

Update from Head Coach Emmy

June 4th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Emmy)

Hi Kigoos,

Great job at the Ice Breaker and a big thank so everyone who helped make our meet such a success! I am so proud of our team; it was great it see so much Kigoos team spirit, sportsmanship and fun!

The Intermediate Red swimmers had a great meet! We have been focusing a lot on technique and it was awesome to see the swimmers apply what we have been working on in the last five weeks to their races. While technique was the main focus it was exciting to see so many best times! I am looking forward to watching their improved technique translate into fast swimming as the season progresses.

Last week, the Intermediate Red’s work on butterfly body position. We learned how to make fly faster and easier (a great combo!) by practicing pressing down with the chest and fully extending the arms to lift the hips up. This week, our main focus is on butterfly breathing. We will focus on keeping the head low to the water when breathing, by tilting the chin forwards and keeping it at the surface of the water. The breath has to occur quickly for correct butterfly timing, so once the head clears the water for a breath, it should continue to move back down to not disrupt the stroke. Here, is a video discussing butterfly breathing. It first shows a bad example as the swimmer elevates him self to breath by lifting his shoulders up, next he demonstrates proper fly breathing by tilting his head forward and keeping it low to the water.

There were a lot of impressive results and attitudes amongst the Intermediate Red swimmers this weekend which made choosing one swimmer of the week a difficult task! However, Isabella M has been working hard for the past five weeks and it paid off as she took 40 seconds off her races this weekend! Isabella shows leadership in practice by always staying on task and helping those around her understand the set and stay on the pace times. I am impressed with her attitude as well as how she has taken ownership for her own swimming as she almost stays behind after practice to ask what she can do to improve. Way to go Isabella!

A reminder about relays:

Relays are meant to be a fun part of swim meets, but they become extremely stressful for the coaches when swimmers leave the meet early without checking in. We had to scratch over 5 teams this weekend due to swimmers leaving early. Any relays listed in the heat sheet are NOT official so please check in with your coach and always check the relay sheet at the coaches’ desk! The relays are put together in advance so please always contact me in before the meet if your child is unable to participate.

See you at the pool!


JD White Update from Coach Charlie

June 3rd, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Charlie)
Hey JD Whites!
The first month is complete as we jump into June, and I’ve been very pleased with our progress up to this point. Our attendance has been fantastic with some days requiring us to use two lanes! Just remember the more practices you come to the more you’ll improve so I hope to see you at those morning practices as well as the afternoons!
Through our first month we have gone over the basics of freestyle, backstroke, amd breaststroke along with a little dolphin kick. Through June we will continue to work on these strokes as well as a little intro to butterfly. With the Icebreaker just around the corner, and more meets soon to follow, don’t be surprised to see dives and turns become a common occurrence at practices as these will greatly help you in each of your races!
I hope to see you guys at the icebreaker with great attitudes and even greater kigoo spirit! See you on the pool deck JD’s!

JD Red Update from Coach Lucy

June 3rd, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Lucy)

Hey JD Reds!

I’m so proud of how hard everyone has been working these past couple weeks. I have seen so much improvement in everyone’s strokes especially breaststroke! This week we have been focusing on our dives and turns as well as practicing swimming longer distances (100 freestyle)

This weekend at Icebreaker I am looking forward to seeing everyone’s hard work pay off as we begin competing in meets. Make sure you come see me before and after all your races!

Keep up the awesome attendance and hard work JD Reds!

Coach Lucy

Intermediate White Update from Coach Hailey

May 31st, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hey Intermediate White’s,

Great job on these last two weeks of practice Intermediate White’s! This week we have been working on a lot turns and dives as well as practicing completing races to prepare for the first swim meet of the season. Over these past two week’s there have been two Swimmers of the Week. Congratulations to Brodie N. and Sherea L.! Brodie had awesome attendance and always came to practice with a positive attitude. Sherea always came to practice focused and ready to listen to corrections and work hard. I am very impressed with how much both these swimmers have improved so far, way to go guys!

The Icebreaker is this weekend and I’m so excited to see everybody’s hard work pay off! Remember to always check the validation lists for upcoming swim meets and if you ever have any questions about meets or events please don’t hesitate to come see me or email me.

See you at the pool,

Coach Hailey

JD Turquoise from Coach Vincent

May 30th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Turquoise from Coach Vincent)

Hey everyone!

Hope your week has been well! I am so proud of all of you for how well you swam at the mock meet! You were all super fast and you all looked like you were having a lot of fun. We have another exciting week ahead of us, with the Icebreaker Meet coming up in just a few days. We’ve worked a lot on Freestyle and Backstroke over the past couple of weeks, and we’ve even started to learn how to dive. I’m super proud of how fast you guys learned these new strokes and skills. However, I want you guys to work even harder now that swim meets are coming up soon.

Everyday we learn something new, so it’s very important that we try our best to arrive on time and that we try to come to every practice. Keep up the hard work! I can’t wait to see you all swim your very best at the Icebreaker Meet!

As always, feel free to email me if you have any questions.

-Coach Vincent

Junior White Update from Coach Sophia

May 30th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

Everyone has been doing an awesome job over the past 2 weeks! We have been focussing mainly on executing all 4 strokes legally. After practicing this everyone has improved so much and I am very excited to see it reflect on everyone’s races at the Icebreaker this weekend!

Week 3’s swimmer of the week is Nathan Z. Nathan had almost perfect attendance (including mornings!!). He models perfect listening skills and works hard in dryland. Week 4’s swimmer of the week is Anoop N. Anoop demonstrates perseverance in practice and never gives up. Since the beginning of the season she has improved significantly especially regarding dives and butterfly. Keep up the good work Junior Whites, I look forward to seeing you at the pool and at the Icebreaker this weekend.

Coach Sophia

Update from Head Coach Emmy

May 30th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Head Coach Emmy)

Hi Kigoos,

Thank you to everyone who helped to make the mock meet a success! I hope everyone is looking forward to the Ice Breaker- we have 168 swimmers registered which is am amazing turnout! Here are some swim meet reminders:

  • Please continue to check the validation list before each swim meet. There are no deck entries at any meet this year, so this ensures the entries are correct and allows the coaches to make any necessary changes.
  • Please let the coaches know ahead of time if you are unable to participate in relays- this can be done in the comment section of the meet sign up. Relays are a fun way to interact with your teammates but all four swimmers of the team must be in attendance or else the team will have to scratch. At the Ice Breaker girls and boys can swim on the same team- we have 58 entered!
  • If you miss warm-up please email your coach, otherwise you will be scratched from all events that day.

Last week Intermediate Red worked on breaststroke body position. We practiced entering the water in a straight line directly underneath the surface, by ‘surfing’ forward with the palms facing downwards. This week we will be working on butterfly body position. Breaststroke and butterfly are often taught by having the swimmers ‘dive down’ under the water, but I believe this is incorrect as it directs the force of motion downward rather than forwards. Instead, we will practice pressing the chest down while lifting the hips up to create this motion. Here is a picture of Michael Phelps demonstrating an efficient butterfly chest press. Here, you can see how his arms are stretched out and fully extended directly in front of his shoulders, his head is right under the surface and his chest is pressed down with his hips up.  Butterfly often gets a bad reputation but it can be fun and even relaxing if done properly!

Finally, congratulations to last week’s swimmer of the week, Catherine L! Catherine comes to practice everyday ready to improve. She is extremely consistent, and I can always count on her to work hard and share her leadership skills with those around her. Last week, Catherine had the best performance on our set of 10×50’s all out. Way to go Catherine!

See you at the pool!



Junior Red Update from Coach Jacob

May 29th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Jacob)

Hey Jr Reds!

Can you believe May is almost over?!
You know what that means………Racing Season!!!!!
I’ve been so proud of the effort that we have been putting into our practices so far this season and congratulations to those swimmers who I’ve seen go above and beyond to be awarded swimmer if the week.
With Racing Season upon us let’s be sure to come to as many practices as we can (that means mornings too!!!), so we can get ready for meets. With that being said, don’t forget to bring your Water Bottles and Running Shoes to every practice.
Keep up the hard work and I look forward to seeing all our practices pay off at the meets!
-Coach Jacob