For those interested in the Richmond BC Kigoos Summer Swim Club

Senior White Update from Coach Erika

June 17th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Great work to everyone that competed at B4 last weekend! Our breakouts and turns look a lot better than they did at icebreaker. Just remember to push your underwaters past the flags off every wall, and take 3 fast strokes without breathing. Last week we continued working on endurance, as well as started working on breath control. This week we will continues working on breath control, and spend some time on dives.

I was very happy to see so many of you at practice these past few weeks! Keep coming to as many practices as possible, and make sure to bring water bottles.

See you at the pool,

Coach Erika

Junior White Update from Coach Sophia

June 17th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

We have been working so hard these past weeks! Recently we have been working on building our endurance up. We have started to swim longer distances with shorter breaks. Working on endurance is all about the effort because you will only get what you put into it out of it.

All the swimmers that swam at Boundary Bay last weekend and the North Delta JD meet did amazing. For these meets our goal as a group was to have the least amount of disqualifications as possible. As a group we did more than improve from Icebreaker completing both meets with only a few disqualifications.

I strongly encourage all swimmers to sign up for JD meets. They are super fun and much shorter than weekend meets. It is a great chance to get meet experience and even more practice in.

Just a reminder to bring water bottles to every practice as its getting very hot out and we need to stay hydrated!

See you at the pool

Coach Sophia

Intermediate White Update from Coach Hailey

June 11th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hi Intermediate Whites,

Everyone who came to B4 last weekend did an amazing job!

This week at practice we will be working on skills for each stroke that we struggled with at the last two meets. We had a lot of DQ’s for turns and finishes so it is really important that you are practicing proper turns and finishes at practice. We will also be starting to work on some endurance and breath control. Last week, attendance at practice was really low especially in the mornings so please make sure you are coming to as many practices as you can.

Emmy’s Hawaiian Luau Pool Party is this Saturday, it’s going to be really fun so make sure you sign up by 12 pm on Thursday.

Keep up the good work!

Coach Hailey

JD Turquoise Update from Coach Nikol

June 10th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Turquoise Update from Coach Nikol)

Hi JD Turquoise,
These few weeks have been busy and filled with hard work. We have learned our three main strokes for the season. Our group has had an awesome turnout at every practice. I would like to encourage all parents to sign their swimmers up for JD meets because it is a fantastic way to apply everything that we have been learning in practice. If you are unsure if you should sign your child up or have any other concerns I encourage you to come see me before or after practice. 
These past few weeks we have solidified our skills in freestyle, backstroke and just finished learning our breaststroke. We have learned stroke counts, turns, finishes and starts. All the children are ready to race and I would be very happy to see them all at the meets. 
See you on the pool deck,
Coach Nikol 

Junior Red Update from Coach Kaylyn

June 10th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Kaylyn)

Hi Junior Reds

I hope you guys had fun at the B4 meet this past weekend; there were some really great races!

I would just like to address some confusion around meet entries. You do not have to select your own events for meets, I am happy to include your choices and take them into consideration but I can select them for you as what I see best fits with our training. Feel free to discuss this with me if there is still any confusion.

This week we are going to focus on developing our turns and race pace! At this point in the season we all have some individual technical skills that we are focusing on that is also a main focus this week to correct by super 7. Attendance was a little lower than normal this week for both practices and meet attendance. Please try your best to attend practice even if you have to miss a portion. For meets you are welcome to only swim one day or part of the day if there are schedule conflicts.

Enjoy your weekend off!


Club and Intermediate Red Update from Coach Emmy

June 10th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Club and Intermediate Red Update from Coach Emmy)

Hi Kigoos!

Great work at the Ice Breaker and Boundary Bay meets! It has been exciting to get back into racing and all the coaches have enjoyed seeing the swimmers apply what we have been coaching in practice over the last six weeks to their races.

The intermediate Red’s have spent a large portion of the season so far focussing on technique, but it has been exciting to still see so many best times so early in the season! As a group, our primary goal has been to push straight off the wall and streamline to the flags. We will continue to work on this skill, however, I was excited to see an improvement in this goal when comparing the Ice Breaker to Boundary Bay. The next phase of our training will be focused on translating good technique to improved aerobic endurance, and I am looking forward to seeing refined technique translate into faster swimming as the season progresses!

As a group we have spent the last few weeks focusing on butterfly. We have been working on creating a relaxed stroke by entering with the arms straight and behind the head, and pressing the chest down to elevate the hips. We have also worked on keeping the head low to the water when breathing, by tilting the chin forwards and keeping it at the surface of the water. The breath has to occur quickly for correct butterfly timing, so once the head clears the water for a breath, it should continue to move back down to not disrupt the stroke.

This week we will spend some time working on breaststroke. So far, we have focused on pressing down with the chest while fully extending the arms during the glide phase, now we will translate our focus to the kick. While the kick is important in all four strokes, whip kick accounts for nearly 80% of the propulsion in breaststroke, making a strong kick essential for fast breaststroke. A strong breaststroke kicker is one who can pull their legs back quickly and keep their knees at or inside their hips. This quick, narrow kick is important to reduce drag and generate sufficient propulsion, but also to allow the kick to be initiated with the forward lunge of the upper body. In order for breaststroke to be most efficient, the kick should be initiated prior to the shoulders entering the water, with the knees in and the feet turned out.

Finally, I would like to congratulate the last two swimmers of the week, Tiana M and Bronwyn A! Tiana is a leader to the group and to the club. She keeps everyone on task during practices by helping her teammates with their pacetimes, and ensuring that everyone in her lane understands the set. She has shown improvements in her consideration of technical feedback, which has led to some significant improvements in her butterfly technique. Tiana is a valued member of the CIT program and gives back by volunteering with the JD program every week. Bronwyn consistently practices consciously and purposefully. She  listens intently to instruction and applies feedback immediately. Although she has only been swimming for a short while, these qualities make her one of the first people I look at when showing an example of correct technique during drills. These attitudes have lead to some serious improvements, as Bronwyn took over 1 minute off her times at Ice Breaker. Way to go girls!

With school and other activities winding down, I hope to soon see everyone attending almost every practice. We have a lot of work still to do and only 10 weeks left in the season!

See you at the pool,


Senior Red Update from Coach Alexis

June 9th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)

Hello Senior Reds!

AMAZING job this weekend at Boundary Bay! Many of us are getting closer to our best times from last season already and it is awesome to see you all put in 100% effort into every race. Everyone was focussed on the technique that we talked about before the races, and we’re starting to figure out which lengths are the best for us to push ourselves to the fullest in the longer races. Shoutout to Nikol, Lucas, and Tia who did their first 200 IM of the season and absolutely killed it! Thank you for representing Kigoos so well this weekend.

Since we have no meet coming up this weekend, this week will be mostly longer sets with an emphasis on getting our fitness levels back up now that school is winding down. We will still have a strong focus on underwaters and breakouts because they are extremely important – as most of you remembered this weekend (secret word: thanos) Next week will be more focus on race tactics and speed. Please try to come to as many practices as possible in these next two weeks.

I can’t believe first month of the season is already over but I’m excited for three more months of working with you all! See you on the pool deck.

Coach Alexis

Junior White Update from Coach Sophia

June 4th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

Everyone who came out to icebreaker did an amazing job! As a group I am more than pleased with our performance.

Our first two swimmers of the week have been Lucy Ca and Wyatt P. Both of these swimmers have shown respect, commitment and hard work and have acted as leaders for the entire group. Keep up the good work!

This week we will be focusing swimming legal races. This means practicing all four strokes with proper technique and following all the rules of swimming. For example, touching with two hands for breaststroke and butterfly. Many of of us got DQ’ed at icebreaker but its not to worry because we have so much time to work on all of our race etiquette.

Keep up the good work!

Coach Sophia

Senior White Update from Coach Erika

June 4th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Everyone did AMAZING at icebreaker this weekend. So many of us got best times, and placed in individual events! I am very excited to see how much you all improve over the rest of the season.

This week we will be working lots on turns and breakouts, as well as endurance swimming longer distances than usual. For touch turns focusing on facing the wall the entire turn, dropping one arm, then arms meeting in streamline underwater. For flip turns focusing on using your last freestyle pull, and pushing your chest down.

B4 is coming up this weekend and I am very excited to many of you race again! Make sure you keep signing up for swim meets, as they are a great way to gain confidence in the pool, and are lots of fun.

Many of us have been coming to practice without runners and water bottles, so be sure to bring them this week. I also wanted to remind everyone that we have morning practices Monday, Wednesday and Friday. Recently we have only had 1 or 2 swimmer each morning, so I would like everyone to make an effort to be in attendance for morning practice.

See you at the pool,

Coach Erika

JD White Update from Coach Gabe

June 4th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD Whites,

            Last weekend was the Ice Breaker and I assumed that since it was the first meet of the year we would do okay, but you guys blew my expectations out of the water (pun intended). We did so well at the meet and I am so excited to see the few people who weren’t able to make it to the meet swim at a future one. Special shout out to all the parent volunteers who made the meet possible you guys are awesome.

            This coming week we are going to be working on some more breaststroke as well as our dive and endurance. We have limitless thing to do and limited time so make sure you do your best to make it out as much as possible. This coming weekend is Boundary Bay and I can’t wait to see how we improve from our times at the Ice Breaker. Unfortunately we don’t have a big turn out for Boundary Bay but that’s alright hoping we get lots of us coming out to the super seven which will be held at Water Mania.


Coach Gabe