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Author Archives: kigooswm

Junior White Update from Coach Sophia

May 18th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

This week we focused on backstroke. I am super impressed about everyone’s ability to learn and pick up new techniques! Next week we will be focusing on breaststroke.

I have made the choice to not do swimmer of the week this week. Listening and respect was a huge issue for our group this week and we have had multiple discussions regarding it. As a group when we can improve on this we will begin swimmer of the week.

We have two exciting events coming up! First being the mock meet. The mock meet is a great event that’s super fun and will prepare you for races at your first meet of the season! Speaking of swim meets the second event is Icebreaker! Icebreaker is the first and only home swim meet of the year. I encourage everyone to come and participate and show their Kigoos spirit at these two events.

Everyone’s attendance has been increasing which is great to see. With more people attending practices the lanes get super crowded. I encourage everyone to try to come to morning practices as we usually have only 2-5 swimmers. With less swimmers there is so much more time for individual corrections. If you need to leave early for school or another commitment that is okay with me!

See you at the pool!

Coach Sophia

New Parent Orientation Booklet

May 16th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on New Parent Orientation Booklet)

Do you still have questions?  We answer a lot of them HERE.

Download a great reference for all your new swim parent questions.

60th Anniversary Party – Updated Information

May 14th, 2019 | Posted by kigooswm in Calendar - (Comments Off on 60th Anniversary Party – Updated Information)

We are counting down to our big event…..celebration of our 60th Alumni Anniversary Party!  The event runs from 4:00 p.m. until 10:00 p.m. on Saturday June 15, 2019, if you are doing the swim and the dinner. If you are not swimming, the dinner is from 6:30pm -10:00 p.m. at the Net Seine Loft.


Anyone who is planning to attend the dinner party MUST register on line to this direct link at EVENTBRITE.CA . This allows for entry to the party and food selection for dinner.  This is our fundraiser event so please bring CASH or CHEQUES to the party.  There will be no tickets at the door if you have not registered.  The deadline for registration is May 31st so don’t miss out on the fun!  Please register on line as soon as possible so that you are not disappointed.


As always we need volunteers to make this a successful event.  There are volunteer opportunities for before, during and after the event.  Please sign up through THIS FORM to get your volunteer hours in while you are having fun!  We also need 5 large coolers with 50 bags of ice to keep our wine nice and cold to drink that evening so please sign up on the volunteer form.  Keep your receipt for reimbursement from treasurer.


We need cakes for our 60th Anniversary Cake Auction!  If you love to bake then this is a great way to get volunteer hours. We are looking for 5 delicious, mouth-watering homemade cakes that could each feed 10-12 people. If you are interested in making a cake for the auction, please contact Nicole Spata at: .  Please note, in fairness to all who respond we will accept the first 5 people and you will each receive 4 volunteer hours for your time and effort.


In order for our silent auction and fundraising to be a success we need volunteers to help us get some awesome prizes. We need 2-4 people to approach Steveston and other businesses for prizes/sponsorship.  Also, anyone who knows of, owns or works for a company that would be interested in sponsorship options or prize donations please contact Shari Rittscher via email to receive the sponsorship package.  There are only limited spaces for the Gold Sponsorship so act now as it is first come first serve!

Sponsorships must be in no later than May 20th.  Prizes for silent auction must be in no later than June 7th.  No prize is too small, we appreciate all donations.  If you are interested in one of the volunteer spaces, please contact Shari Rittscher at her email (above) or call/text at 604-377-9701.


The Alumni swim meet is meant to be a fun event for all Kigoos families, past and present.  Parents and kids are encouraged to come and watch and participate in the mock meet, even if you don’t plan to attend the Alumni Dinner Celebration.  The Mock meet will consist of some 50m races (50m Free, etc) and a fun relay.  Dependent on numbers of participants, we will adjust the number of races that time will permit.

Alumni must register on the day of the meet in advance at the pool.  Check-in for races starts at 4:00 p.m. at Steveston Pool.  You can sign up your waiver when you arrive for check in.  If you are interested in swimming a race or being on a relay, please email Eric Gottardi at

Kind regards,

Kigoos 60th Anniversary Committee

Junior White Update from Coach Kaylyn

May 14th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Kaylyn)

Hi Junior Reds!

We are now into our week 3 of training this month where are main focus is Breakouts, Streamlines and Race Pace. This means we are going to increase our kick this week to 70% swim, 30% kick.  We still need to focus on our streamlines as I am still having to remind you guys to push off the wall properly, hopefully we can move past this skill by the end of the week J

This is our first week focusing on Breakouts – Using a streamline as the stepping-stone with our dolphin kick into the flutter kick transition.

It is also our first week incorporating Race Pace– Short and fast sets with medium amount of rest, Using drill as our main source for cool downs, smaller emphasis on technical/skill work as we are working on developing that “top speed.”

I would like to encourage you all to continue working hard and thinking about your individual corrections. For our group as a whole our underwater kick and push offs can use some work, (remember to not turn on the wall before you push off.) If you push yourself to fix these bad habits now it will feel automatic in the later parts of the season and through out your races.

**Please remember to have a snack before practice and use the washroom before we get in the water. Bring your water bottles on deck and caps if you have long hair. Our afternoon practices have been quite busy so if you are able to come to morning practice that would be great to get some extra quality attention on your swimming as there are roughly about 3 swimmers who attend, It is okay if you have come/leave early to fit your schedules. Keep your personal goals in mind and let me know at anytime if you would like to look at them or make any changes. We will refer back to them shortly in the coming weeks to make sure were on track.

Coach Kaylyn

Senior White Update from Coach Erika

May 13th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Great work this past week! You have been really positive, and excited to learn at every practice. This past week we went over proper backstroke technique, making sure to roll your shoulders, flick feet up, and keep hips at the surface of the water. In the next week we will be working on breaststroke. Focusing on powerful kick, and lunging forward every stroke. We will also be working on proper touch turns and push offs.

Starting this week, we will be doing group activation. I’m going to bring a sheet with different choices for activation that you can choose from. Hopefully this helps us warm up better before practice.

We’ve had really low attendance this week, especially in the morning. I know that all of you are very busy with school and other sports, but please try to make it to as many practices as possible. The more you practice the faster you can improve! Make sure you bring runners and a water bottle to every practice.

See you at the pool,

Coach Erika

Junior White Update from Coach Sophia

May 13th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

We had an awesome week last week, we worked on applying kick and streamlines to freestyle. Towards the end of the week we started to work on backstroke. We had some issues with listening and behavior during practices, so hopefully we improve on this next week! Along with listening next week we will be working on backstroke technique and incorporating backstroke flip turns.

This week we will start swimmer of the week! Every week there will be a swimmer of the week chosen. This swimmer will earn a swimmer of the week cap. The winner will be announced at Saturday morning practice and be written in a weekly blog post.  The swimmer of the week will be chosen based on;

–       Attitude

–       Listening Skills

–       Applying corrections

–       Effort

–       Being prepared for practice

Just a reminder, that as the season progresses we will start doing harder sets and more running during warm up, so it is super important to bring runners and a water bottle to every practice.

See you at the pool!

Coach Sophia

JD White Update from Coach Gabe

May 12th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD White,

Finished our first full week of swimming!! This week we worked on freestyle and a little bit of review of our flutter kick. I am so happy with the progress we’ve made on our freestyle! I believe everyone is now able to cross the pool doing proper technique freestyle without breaks.

This coming week we are going to start working on our backstroke and try to finish learning our flip turns. I can’t wait until our first swim meet to see all of our effort reflected in our times. Speaking of swim meets we don’t have our first JD meet until June 12th but the icebreaker is the on June 1st and 2nd so I hope we can all make it out to swim some events!

Last week we had a little problem with behaving, next week we have a fresh start and we are all gonna be on our best behaviour.


Coach Gabe

Senior Red Update from Coach Alexis

May 12th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)
Hello Senior Reds!
These past two weeks have flown by! You have been really focussed in the water on your technique, really thinking about the main elements of freestyle.
Body Position and Streamline
We have been working on maintaining a proper body position with many of our drills (Superman Kick, 3 Second Catch-up, etc) to work on relaxing our heads to look at the bottom of the pool, and having our arms in the right position to start the freestyle catch. Rolling flutter and dolphin kick have helped us hold our streamline through the rotation off the wall, and maintain a strong body position by holding our core tight throughout the turn.
Flutter Kick and Dolphin Kick

We have been working on kicking in both directions in both our flutter kick and dolphin kick and making sure we can feel the water with the down kick and the up kick. The first video shows the form, tempo, and transition for flutter kick (watch for the muscle groups that are activated in the kick), and the second video shows the technique for dolphin kick (watch the swimmer in the blue speedo for his great down kick).

We have been working on our push offs, starting on our back in a tight streamline behind the head then rotating onto our front for the fastest possible push off. In every stroke, the fastest way to get off the wall is to push off on your back then rotate as you are moving from the strong push – we will be moving into touch turns in this coming week while continuing to practice flip-turns and push offs.
Entry –> Extension –> Catch

When we enter the water our finger tips should be slightly angled down and enter first above your head in the superman position, we have been working on extending our arm out in front of us level with our armpits and starting the catch high with an elbow bend ensuring that our elbows don’t drop so we keep as much power as possible. In this video, watch how his elbows are always higher than his hands and how he pulls straight back along his body, not dropping too low into the higher pressure water beneath him.
This coming week, we will continue to work on our dolphin kick and move into butterfly technique progressions. We will also be working on our endurance with some longer freestyle sets. Then we will look at the start of backstroke and dives near the end of the week now that Icebreaker is approaching quickly! Although attendance was a little low this week, I know that you all have extra-curricular activities and school that are keeping you super busy so just try to come to as many practices as you can (secret word: taradiddle)! Awesome work this week and be ready to start next week with the same level of focus.
See you on the pool deck,
Coach Alexis

Update from Coach Emmy

May 8th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Coach Emmy)

Hi Kigoos!

Congratulations on a great first week everyone! It was great to see so many new and familiar faces enjoying the great weather we had back at Steveston pool!

Last week in Intermediate Red we began the season by reviewing the basics of streamlines, push offs, and flutter kick. Here is a summary of what we practiced:

Streamlines: Holding the arms tight behind the head elongates the shoulders forward and creates a ‘super streamline.’ This streamline position should be achieved before the swimmer leaves the wall and held until the swimmer is ready to engage the arms in swimming.

Push offs: With two feet and one hand on the wall, the swimmer sinks under the water, brings the arms into a tight streamline position and pushes off on their back. With the toes pointed, the swimmer squeezes their streamline while rotating onto their front. We practice pushing off on the back, to mimic the push off following the turn. The swimmer always leaves the wall on their back or side, rather than turning the body around on the wall and pushing off on the front which is more time consuming. How to push off the wall correctly is explained here.

Kicking: Keeping the legs straight and slightly apart and beginning the kick with the hips to utilize the large muscles in the legs. The ankles should be relaxed to help generate power and propulsion. We talked a lot about kicking in both directions and more specifically focusing on the upward kick, which is commonly much weaker than the downward kick.

We also began working on freestyle, specifically extending the arm forward in preparation for the freestyle catch and pull. One of the most common mistakes in swimming is allowing the arm to drop down in between strokes (especially after the breath) which decreases the opportunity for a strong catch and pull.

Finally, I would like to congratulate Intermediate Red’s first swimmer of the week, Julien M! Julien is often the first swimmer to get in the water and the last swimmer to get out. During the first week, he had excellent attendance and impressed me by demonstrating a positive attitude and leadership skills. Julien displayed excellent practice habits by listening carefully to instruction, and following the pace clock. He was a leader to others by helping his team mates follow the clock and was patient and welcoming to new group members. Way to go Julien!

I will be away from the pool this week on Thursday, Friday and Saturday. I encourage swimmers to attend as much as they can during the beginning of the week to get up to speed with this weeks goals. I expect everyone to represent our group with pride for Kaylyn (Thursday PM, Friday PM), Sophia (Friday AM) and Alexis (Saturday AM) who will be filling in during my absence.

See you at the pool!


JD Red Update from Coach Lucy

May 6th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Lucy)

Hey JD Red swimmers and parents!

I am so excited to be coaching JD Red again this summer! Last week we focused on breathing on our side for freestyle and holding a tight streamline when pushing off the wall. Next week we will be continuing to work on freestyle and incorporating backstroke technique and whip kick into our practices.

A couple expectations I have for my group that we discussed during practice is that no one is talking when I am explaining what we are doing next. This includes going under water! I would also like to remind everyone to wear runners to practice as we do most of our warmups in the back field! The most important goal I have for my group this summer is that everyone has a really positive and fun experience swimming with Kigoos.

I’m looking forward to an awesome season and please feel free to send me an email with any questions to

See you at the pool!

Coach Lucy