For those interested in the Richmond BC Kigoos Summer Swim Club

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

Julia’s Junior B Blog for the Week

July 7th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Julia’s Junior B Blog for the Week)

Hello Junior Bs…

It is crazy to believe that there is only one more month left of our summer swim season! I’m so happy with how we have been swimming lately at swim meets (lots of time off!), and for the most part our practices have been getting much better – we are more focused and I can clearly see our improvements each day. A huge congratulations to Adrian C who made finals in 50 fly this weekend at the Hootenanny, as well as Sofia L who made finals in 100 free and then proceeded to move up two spots and take 6 seconds off her time! Our training is paying off and we will only continue to get better.

This week we will be working on a little bit of everything, as it never hurts to review. This means all four strokes, turns and dives, breakouts and finishes, and we will continue doing more sprint sets at practices. Breakouts and turns can especially make or break our races, so we are going to spend lots of time doing all we can to make them even more quick and efficient while still doing them properly. Please remember to bring a water bottle as it is getting hotter outside and it is best to stay hydrated while being active under the sun. Let’s keep the enthusiasm and effort strong as we dive into another week!

On another note, this week we have the JD meet on Wednesday at Steveston Pool, so there will be no practices. Good luck to those of you attending! On Thursday, it is buddy breakaway, so there are no regular practices as well. This is a fun event that I recommend all should attend, and there is more information on the Kigoos website as well as in the Kigoos notifier emails.

This upcoming swim meet (Surrey, July 12-13) is my weekend off, so I will not be there. The other coaches will be your “Julia” for the day, but I’ll be excited to hear how you guys swam when I get back!

I’m proud of all your hard work so far, and I’m excited to see how much more awesome this month of July can get.

See you on deck!

Here is a picture from the Canada day parade last week. It was lots of fun and thanks for coming out and bearing the hot weather!


Julia Blog

Coach Leo and Intermediate B’s Week Ahead

July 7th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Leo and Intermediate B’s Week Ahead)

Hi Intermediate B’s, 

The UBC Meet is one of the biggest meets we compete in during summer swimming apart from Regionals and Provincials.  For the past two weeks, our two key words were CONSISTENCY and EFFICIENCY. Great swimmers are fast because their strokes are efficient and consistent. You know that intense moment when everyone is swimming head-to-head then suddenly that one swimmer pulls ahead and wins the race by a whole body length? How can you do it when it is so tiring? Well… by kicking off the walls hardest and fastest, maintaining that speed using streamline and W.U.B, and maximizing distance with each stroke by their quick turnover and long reach. All of this is only possible if through daily practice!  

Incredible performance at the UBC Meet from everyone!  You were able to apply the W.U.B to all your races and your best times are an indication of your efforts. Here are the highlights.

UBC  Swimmer of the Meet

Most outstanding performance: Seraphina T
Most improved (time): Teri R 
Most improved (technique): Justin Y & Austin Y & Rajan L 

Congratulations to:
• Seraphina achieved best times in all her events. What is impressive is that she has been achieving best times in every race since Ice Breaker! She took off 3 seconds in  100m Breast, and is only 3s away from an “A” Time in 100m Free and 100m Breast. Keep up the great effort, Seraphina! 
• Teri took off a total of 18.12s. She took off 7.22s in 100m Back, 6.57s in 50m Fly. Well done! 
• Justin and Austin applied the W.U.B consistently into all their races and have greatly increased their stroke rate. Importantly, they constantly reflect on their races afterwards to improve their strokes. Rajan is using a more efficient pull which resulted in taking off 5.68s in 50m Fly. 

We will now shift our focus from our initial portion of the race (Streamline + W.U.B) to our mid-portion. The Key Word for this week is POWER. After we initiate our Break-out, we must have power in our strokes to create speed. This is also the area where swimmers pull ahead in their races and where your arms feel extremely heavy by the last 25m. We will also focus on dives to refine our starts. This week will prepare you for Olympic Hell Week next week. Now is the time to attend ALL practices since we share the pool quite often – Coach Leo. 

Note to Parents: Please sign up for WRASA, Sun-Fish, and Regionals. These final two meets will be essential for the swimmer in preparation for Regionals. From my experience as a coach and swimmer, missing these last two meets will result in poorer performance at Regionals. It is critical for swimmers to maintain their competitive mindset during this time. Thank you. 

Important Announcements 
• WRASA Meet Sign-up Deadline TODAY (July 7)
• Buddy Break-Away Event this Thursday Evening (no pm practice, July 10)
• Olympic Hell Week begins next week (July 14 – 18
• Swimmer of the Week last week was Olivia C! She had the highest attendance rate and also showed her Kigoos spirit at the Canada Parade. Congratulations! 
• Individual Meet Progress Tables will be discussed with Swimmers and Parents soon

5 Things for Senior B’s from Coach Ava

July 6th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on 5 Things for Senior B’s from Coach Ava)
5 Things:
1. The Hootenanny went swimmingly- fantastic work to all of you who participated!
2. Buddy Breakaway is this Thursday (July 10) from 5:30-9:15pm. Please be there! Senior attendance is essential to the success of this event. You guys (Senior A and B) have been doing a great job of participating in the social events this summer, and I am thrilled, so let’s keep up the fantastic leadership!
3. Hell Week is coming up! Senior B’s Hell Week will run from Monday July 14-Wednesday July 23. This includes 11 practices, all of which are mandatory, and the Grouse Grind as well as the Triathlon. Please organize your schedules in a way that allows you to attend ALL practices for those dates. Anyone who will be away for any or all of those dates must contact me before July 14 in order to see if an alternative practice plan can be arranged as to avoid missing the Senior Hell Week Grand Prix Event. If you fail to email me about an alternative practice plan before July 14, you will automatically be removed from the running of being a Hell Week Survivor.
4. a) I will be taking my weekend off this weekend (July 12/13). For those of you attending the Surrey swim meet, please report to Coach Danna who will give you your pre and post-race talks, as well as your race splits. Despite my not being there, I am expecting a strong meet from all of you, and will be watching over you via Meet Mobile.
b) For those of you not attending the Saltspring Swim Meet on July 19/20, I will be away  from that  Friday until Monday. Again, please do your very best as I will be keeping up to date via Meet Mobile (my best friend).
5. This week we will be gearing up for Hell Week. Please attend as many practices as you can seeing as going into Hell Week cold-turkey will be extremely painful. Water, Gatorade and vegetables should quickly become your kryptonite.

Coach Ian and the Week Ahead

July 3rd, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Ian and the Week Ahead)

Welcome to July JD Golds!

It was great to see such a turnout on Canada Day and everyone who swam at this Wednesday’s Ladner meet took off a lot of time from their events (we saw as high as 15seconds being shaved off in some races!).  Our own Kigoos JD meet is happening next week and I hope to see you all there.

I would like to remind everyone to bring water and running shoes to practice.  The Kigoo Bank is open after practice on Fridays so be sure to bring any Kigoo Bucks you have.  Also, it would be great to see more of you come out to morning practices as we have only had two Golds show up so far.

A very important issue caught my eye at the Ladner meet: STREAMLINES!!!!  I have seen all of you do streamlines and no breathing off the walls during practices, so there is no excuse for anyone to be doing otherwise in a race.

This week (and further into next week) we are focusing a great deal on our distance swimming.  Things we will be working on include endurance, breath control and breathing patterns, turns, and breakouts.  We will also be doing work on our breastroke and backstroke technique.

Keep up the good work everyone!  I’ll see you at the pool!
– Coach Ian

PS:  please show up on time for warm up and change as quickly as possible so that we can maximize our time in the pool.

Coach Ava and the Senior B’s

June 30th, 2014 | Posted by kigooswm in Coaches Corner - (Comments Off on Coach Ava and the Senior B’s)

*CANADA DAY PARADE JULY 1– Please be at 4th and Chatham at 9:30am sharp.*

Senior Bs,

We are now in the thick of racing season. I would like all of you to start thinking about speed as much as you can during practice. We have been doing a lot of sets that are focused on racing, however they will be of no use if you are not in the racing mindset throughout your training.

Please remember to bring water to practice and stay hydrated throughout the day so that you do not cramp up during our sets.

Canada day shortens our week a bit, so please do your best to make all of the other practices in preparation for the hootenanny!!

Remember to sign up for Saltspring. It’s a very fun meet and it’s for seniors only!