For those interested in the Richmond BC Kigoos Summer Swim Club

An Exciting Week for JD Golds

July 21st, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on An Exciting Week for JD Golds)
Ahoy there, JD Golds!
You’re about to begin your journey to Neverland!  Everyone’s swimming has been outstanding over the past two weeks and your times from the Kigoos and Crescent Beach JD meets are the best they have ever been this season.
You have all been training hard and improving on our strokes, dives, and kicks, and this is the week where it will all be put to the test in the greatest challenge you have ever faced.
If you are speedy and courageous enough to brave A Week in Neverland, and make it through all the practices with your best effort, ye shall find a buried treasure at the end!
Are you willing to walk the plank?
Captain Hook

Coach Leo’s Intermediate B Updates

July 21st, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Leo’s Intermediate B Updates)

Regionals is quickly approaching in 2 weeks. At this point, some of you might be feeling tired before races and practices. As we finish up our Olympic Challenge week on Tuesday, remember to stay active, drink lots of water and sleep well as we enter our biggest and most exciting meet of the season. 

We had a very busy weekend at WRASA. As a group, our racing drive is definitely  more aggressive than before. All of you want to win and I can see it in your strokes. The area that needs the most improvement is the consistency of your strokes. You must be able to do Back-to-Back Turns and Touch Turns consistently! You know how to do them correctly, but you must also do them ALL correctly not only in 50m races but also the 100m races. Mistakes such as taking an extra stroke into the wall during Back-to-Back Turns, or finishing your race with 1 hand in Fly or Breast are just not worth it. Don’t let your efforts go to waste because of a skill you already know how to do. 

The key word this week is Confidence. Be sure in your strokes and execute your skills confidently along with your aggressive racing drive. Keep striving towards your goal times!

Our focus will be the following this week, 
1) Back-to-Back Turns
2) Touch Turns
3) Dives 
4) Individual work on your strokes 

See you this week! – Coach Leo 

• Regional events will be discussed with swimmers this week
• Red and White Meet on Wednesday (July 23)

JD Silver Updates

July 20th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Silver Updates)

JD Silvers!

Great work at the Crescent Beach meet on Wednesday. Our dives and turns looked great, almost all races swum were best times. Keep up the great effort in practice as we head into survivor week starting Monday July 21st through to Friday July 25th the JD triathlon.  High attendance is mandatory during survivor week to participate in the prize. Please wake up bright and early on the few Mondays left for morning practice!

Congratulations to all Triathlon participants and Best of luck to those swimming WRASA this weekend, as I will be away at the Saltspring meet this weekend.

Coach Ava’s Senior B Update

July 19th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Ava’s Senior B Update)

Good work thus far Senior B! Hell Week is going well.

Only a few things to say this week.

1. Please remember that you have to have attended all Hell week practices and the triathlon as well as Grouse Grind in order to qualify for the Hell Week prize.

2. Wednesday night practice will serve as a redemption practice for those of you who have missed bits of Hell Week. If you perform exceptionally on Wednesday night, there is a chance that you will be awarded the Hell Week Keg dinner.

3. Remember that it is extremely important to stay hydrated and fuelled (food) at meets! With the summer heat draining your energy, hydration and food is essential to your swimming performance and overall health.

Coach Alexis and the JD Coppers

July 16th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Alexis and the JD Coppers)

Hi JD Coppers!

Today is our final JD meet at Crescent beach and I’m happy to say that almost all of us will be there! IT is going to be a fun meet so come ready to race.
Even though this week has been been the hardest week of the year for the older swimmers, we will be having our Hell Week next week. This will include the JD Triathlon which we will tell you a date and a time about soon.
So come to practices next week ready to work really hard.
See you on deck!

Hell Week for Junior B’s

July 14th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Hell Week for Junior B’s)

Hello Junior Bs!


First off, I would like to say a huge congratulations to those of you who were at the swim meet this weekend! We had great swims and took lots of time off, and we even made finals in multiple events!! This is awesome – great work.

As you may have heard, this week is the lovely week we like to call “Hell Week”. But before you get ready to run away in the other direction, let me explain. It is going to be a fun week complete with challenges in and out of the pool, such as the Grouse Grind (which is tomorrow!) and the Triathlon, which is happening this Thursday morning at 5am. At practices every day this week there will be a certain challenge to complete, whether it be a relay, a tough swim set, or something else. Some challenges might be repeated over the course of the week to see how much we are able to improve.

As for this morning, we swam 1000 meters (one whole kilometre)! It was a great practice and you guys worked very hard, so let’s stay motivated and keep up our endurance for the week. We will be swimming more metres than normal in lieu of this special week, so I am very happy with the amount we accomplished this morning – our goal was reached! On another note, please remember to wear running shoes all the time to practice for our dryland/stretching, and bring a water bottle because the weather looks HOT for the week.

And of course…. the prize. There is a reward for your hard work and effort, but it must be earned. We will be doing something called scoops. These scoops can be “cashed in” later on for ice cream, sprinkles, sauce, and some yummy candy. So in other words, you get to create your very own ice cream sundae! Scoops can be earned by successfully completing the daily challenges, having very nice technique (such as turns and streamlines), and just by demonstrating a positive and determined attitude when in the pool even when sets get tough. Each swimmer will automatically earn a scoop for attending practice, and those of you who attended this morning already have two scoops.

On our Wednesday evening practice we will be doing something called drag, aka swimming with clothes on, so please bring an old pair of shorts and a t-shirt. I recommend cutting off the sleeves of the shirt so it doesn’t weigh down on your shoulders, but since it will be only one practice it isn’t crucial if you choose not to. A great example of a shirt would be the type of red sports t-shirts that we have from Kigoos, or anything else of that same material. I will bring some extra shirts just in case, but they will be much bigger, so please try to bring your own. If you do not have a pair of shorts to swim in that is alright, but please try your best to remember to bring a t-shirt in order to be able to participate in drag with the rest of the group.


I’m excited for the week ahead, and let’s keep up the great work as we head into the final stretch of swim meets!



Intermediate B’s – Olympic Challenge Week

July 14th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate B’s – Olympic Challenge Week)

Hi Intermediate B’s,

Olympic Challenge Week is here! From July 14 – July 22, each practice will demand your focus and ability to apply everything we have practiced. A specific challenge set is prepared every day and your skills will be tested. Details of this week have already been given out regarding the Reward. Attend 100% practices, Grouse Grind, and Triathlon! The more you attend, the more beneficial. This week will be a busy and memorable one! – Coach Leo 

Surrey Swimmer of the Meet
Most outstanding performance: Sara Rosa B & Aisha H
Most improved (technique): Rajan L 

Congratulations to
• Sara Rosa had an amazing swim in the 200m IM. She was able to keep her strokes consistent in Butterfly and drove forward with her powerful Breaststroke. Not only did she get a best time during prelims, but she also swam in Finals where she took off an addition 7s (another best time)!
• Aisha obtained her “A” time in 50 Breaststroke and swam in Finals for her very first time. Keep on swimming your best!  
• Rajan’s pull is becoming more and more efficient. He took off 20.11s in his 200m IM and 8.89s in 50m Fly! With his positive and hard-working attitude, Rajan is a great encouragement to everyone in our group. 

– Attend Grouse Grind (Tuesday, July 15): who wants to race? =) 
– Attend Triathlon (Thursday, July 17)
– Bring water and runners for this week please!!!

Hell Week . . . Intermediate A Style

July 13th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Hell Week . . . Intermediate A Style)
Greetings mortal swimming children,
I would like to introduce myself as Hades, God and Ruler of the Underworld. Your lovely swim coach, Madison, has enlisted my help in running your “Hell Week.” Along with myself, she has also recruited the help of several other Greek gods to help achieve excellence and perfection in your training. She wants us to shape you into the ultimate swimmers, fearless and hardworking. We have all gladly agreed to help her.
Tomorrow, you will begin your crossing of the River Styx into Tartarus to begin a 7 cycle stay in the Underworld while you begin your training for your Regional and Provincial competitions. I make no promises that this journey will be easy; in fact, it will test both your physical limits as well as your mental limits. But have no fear, I will accompany you during this trek to help ease the discomfort. Coach Madison has requested that you wear drag this week. This means tight fitting shirts and shorts that you are willing to wear in the pool. If you forget or do not bring your drag to practice, I will provide something for you to swim in but it will be an extra challenge for you.
She has told the gods that we are to reward those who complete 100% of all the training we have for you. We shall do so. Any swimmer that attends all practices as well as the Grouse Grind and Kigoos Triathlon will be rewarded with a gift from the gods themselves. 
Coach Madison has also requested me to tell you that she will be providing 20-30 minute stretching sessions after each evening practice to help ease the ache of your muscles after our physically demanding crossings.
On that note, please bring water, Gatorade and a small snack for after. We must keep you in optimal form so that you may complete the crossing and make the return to the mortal world.
I look forward to meeting you all tomorrow. Fear me not for I will make exceptional swimmers of you all, if you’re willing to make it to Hell and back.
Perfer et obdura; dolor hic tibi proderit olim,
Be patient and tough, someday this pain will be useful to you.

Coach Danna and her latest VLOG

July 10th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Danna and her latest VLOG)

JD Silver Blog Post

July 9th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Silver Blog Post)


What a fantastic season we have been having!  I can’t believe we’re in the final home stretch already with only two JD meets left

Tomorrow we have our home JD Meet at Steveston pool, please do your best to arrive on time and ready to go. We will be swimming ALL EVENTS, yes, even butterfly.

Hell week will be coming up shortly, do your best to attend practices in preparation for the hard work ahead.

I am only able to make Sunday of the Surrey meet this upcoming weekend please see me BEFORE AND AFTER your race. I apologize to those swimming on Saturday; please talk to another coach for your race talks.

Keep up the great swimming!

Reminder: Buddy breakaway is this Thursday in place of our 5:45 practice