For those interested in the Richmond BC Kigoos Summer Swim Club

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

JD White Update from Coach Charlie

June 29th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Charlie)
Hey JD Whites!
     This season seems to be flying by as June is just about over. I know most of you are probably sick to the stomach with just the mentioning of IM as we’ve worked on it so much lately, but I’m super pleased with the improvement all you guys have had. Butterfly was a brand new stroke to some and now you are swimming 50’s no sweat!
     A couple reminders as we have some fun plans just around the corner. July 1st as many of you know is Canada day and the kigoos will be taking part in the Canada day parade once again! I hope to see you guys there with your red and white kigoos gear!
    Also, the Monday after Canada day we will be going to the movies to watch The Incredibles 2! I don’t know about you guys but I’ve waited 14 years for this movie so it should be a good one!
     Lastly, don’t forget that the schedule has recently changed to our july/August version with most practices moved back to 4:45 rather than the usual 3:30.
     All in all its been a great first couple months and I’m super excited for the rest of the season! See you guys on deck!

JD Orange Update from Coach Gabe

June 29th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Orange Update from Coach Gabe)

Hey JD Orange,

I am so proud of how well we did at our first JD meet at WRASA especially since the pool we swam in was actually 30.5 meters instead of 25 meters! I can’t wait for the upcoming meets and I hope to see more of you guys racing. Since the weather was so nice the last few weeks I decided to shift our focus to dives. These coming weeks we are going to work on breaststroke so make sure you guys are coming to as many practices as possible.

Upcoming Events:

  1. Schedule Change – the schedule changes June 28th so make sure you go check to see the time changes.
  2. Canada Day – Hope to see lots of you guys coming down to show your team spirit and Canadian pride in our float for the parade, details about time and place are in the notifier.
  3. Movie Day – We are going to see Incredibles 2 in the theaters this Monday at 1:15pm (July 2)
  4. Emmy’s Awesome Super Fun Summer Spectacular! (Buddy Breakaway) – While the parents are at Pub night we invite all the kids to a night of fun with the coaches.

Super excited for July, it’s gonna be a fun one!

Coach Gabe

Senior White Update from Coach Alexis

June 28th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Alexis)
Hi Senior Whites!

Amazing job at both POCO (for the few of you who went) and at the Super Seven this weekend especially. Everyone swam their hardest and did their best to think about the technique that we have been working on so meticulously since the start of the season. From here on out, as you have noticed Senior White swimmers, the practices will be getting harder and require you to stay focussed for longer with test sets put in sporadically throughout the week and regular main sets increasing in length and volume. A goal for the rest of the season is to be able to maintain your solid foundation of technique and powerful strokes even when tired at the end of a long race. Once we all build up our endurance a little more, which has already skyrocketed since May, we will be flying through the water.
This week we have been mainly focussing on kick and making sure that we are getting as much power as we can by using the full up and down motions for dolphin and flutter kick, and keeping our kicks narrow to reduce drag and make them more powerful in breaststroke. There have also been some pretty difficult test sets but you have all been doing so well and maintaining great times during best average 50s or 100s so keep up the amazing work in the coming weeks!!
The last two weeks there have been more and more people coming out to practice which is awesome to see, but two swimmers shined due to their high attendance and their willingness to implement feedback and constantly try their best. Our first swimmer of the week is Sophia N! Sophia seems to be always at the pool, only missing one practice in the week and working super hard every time she is in the water. Her stroke, as well as her times, have improved immensely this year due to her constant vigilance about technique in the water and I am so impressed with her so far keep up the amazing work Sophia!
The second swimmer of the week immediately started coming to as many practices as she could now that school is over, also only missing one practice. Even though she has an injury, she still tries her best at all times and does pull even for the hard sets that would be much easier with kick. Congratulations Aisha H!! Her hard work is clearly paying off at swim meets because Aisha came out of Super Seven with best times in almost all of her races. Keep up the awesome work Aisha!
That’s all for now and I’ll see you on the pool deck,
Coach Alexis

Intermediate Red Update from Emmy

June 26th, 2018 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red Update from Emmy)

Hi Kigoos,

It’s hard to believe we are already at this seasons halfway point!

Great job at Super 7 everyone! I’m so happy with the performance from the Intermediate Red’s. The hard work they have been putting in, especially over the last two weeks, is clearly paying off! I was happy to see so much positivity from the swimmers who participated in longer races, as well as positive self talk from the group overall. We have been talking about seeing the connection between hard work and improvement, as well as concentrating on the present moment before racing, not focusing on the past or future. I hope to see these practices continue!

This week we are going to continue our work on breaststroke. Last week we focused on bringing the legs back to create a narrow kick and I saw many improvements in kick size. This week, we will build on this skill by working on the speed of the kick. To maximize the most power in breaststroke, the swimmer must kick their legs down and together quickly while their shoulders lunge forward in the water. In order to achieve the correct timing and maximize this motion, the swimmer must quickly bring their legs behind them to kick before the shoulders enter. This requires a very fast kick with the feet flexed outwards to generate propulsion. Rebecca Soni has mastered the quick narrow breaststroke kick- watch how she does it here.

This week, we will also be working on backstroke starts. To set up for a strong backstroke start, the swimmer must position their feet about hip width apart, with the toes just underneath the water. Next, they pull themselves straight up with their head in a neutral position and the chin up. Once elevated, the swimmer throws their arms and head back, with their back arched in an attempt to avoid contact with the water until the hands enter. From here the swimmer straightens their back, enters a tight streamline and prepares for fast underwater dolphin kick. Here is a video demonstrating a slow motion backstroke start.

Finally, congratulations to Alex Y for being our week eight swimmer of the week! Alex is one of the most consistent workers in the group. She arrives at practice everyday ready to work hard, take feedback very seriously, and be a leader and friend to all other members of the group. Alex had a very successful meet on the weekend, achieving a new PQT and posting an impressive 100 fly time of 1:20 (only 4 seconds off the div. 5 PQT which she is still three years away from.) Way to go Alex!