For those interested in the Richmond BC Kigoos Summer Swim Club

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!


Senior White Update from Coach Michael

June 13th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Michael)

Hello Sr. Whites and other Kigoo members,

The first two weekends of meets were more than fun to watch. Everyone showed great racing passion, grit, and determination. WAY TO GO EVERYONE!

As passionate as we are as a competitive swim club it is important to note that it is only the beginning of the season. As we all want to get best times in every race, which is a great attitude to have, we must not forget to TRUST THE PROCESS. It is important that we learn crucial lessons at the beginning of the season so we don’t make little mistakes, that will really impact us, when it really counts at Regionals and Provincials.

Furthermore, learning how to have fun with racing. This will ultimately translate into best time performance. If your coaches are not worried you shouldn’t be either. This does not mean slowing down your competitive drive to work and race hard; just a reminder to stick with the process and then great things will come.

Another note, is that the Kigoos prides its self on being a very community based club. Meaning we look out for each other and help encourage each other. We all share the common values of leadership, inclusivity and acceptance. Especially for our older members, who are the leaders of the club. So that they can pass down their knowledge, and encourage younger members of our club to strive to these values. So that we can develop leaders not only in the Kigoos Swim Club, but the community as a whole.

I hope everyone keeps up the hard work and keeps striving for the best they can be!

Looking forward for more meets and practices to come.


Mike J-S

JD Yellow Update from Coach Erika

June 7th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Yellow Update from Coach Erika)

Hey JD Yellow Swimmers and Parents,

This past weekend many of us attended our very first swim meet with much success. Everyone applied the techniques and skills we learned in practice, and our strokes looked amazing! Congrats on a great first meet!

During the next few weeks we will be working on backstroke, perfecting our shoulder roll and pull, as well as working on our touch turns and flip turns.

As we get further into the season I strongly encourage everyone to attend swim meets, especially the JD meets on Wednesdays. They are a great way to start competing and get more confident in the pool.

Keep up the great work!

Coach Erika

Intermediate White Update from Coach Alexis

June 7th, 2017 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Alexis)

Hi Intermediate Whites!

Awesome job at Icebreaker!! Everyone swam super well and I’m so proud of all of you so far this season. As a group, the main points we all need to work on are our turns, head position (especially breaststroke and freestyle), and our endurance for the longer races. The best way to work on our technique and beat our times in upcoming meets is to come to more practices… like the morning practices. Only a few of us have been coming on Monday, Wednesday, and Friday morning practices and it would be super awesome to see more of you there to get in a good swim before school.
You have all been doing awesome so lets get ready for Boundary Bay this weekend and I’ll see you on the pool deck!
Coach Alexis