For those interested in the Richmond BC Kigoos Summer Swim Club

Senior Red Update from Coach Alexis

May 19th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)

Hello Senior Reds!

This has been an awesome last week (for those of you who have shown up!) This past week we have started the foundations of butterfly and backstroke and building our freestyle endurance. If you weren’t here, watch these videos to see what we’ve been working on so you’re ready for the next practice you attend.

Touch Turns

Swim into the wall with full extension, touch without grabbing the gutter and pulling your arms in. Brings your knees in as fast as possible and fall straight back into the water, not turning your hips. Get your arms into streamline and push off on your back, turning with your dolphin kick from the underwater fly or underwater pull.


The main things we’ve been working on with flipturns is the chest push into the wall, not looking for the wall before turning, and using our last stroke to get our arms in the perfect position for the streamline after. We want to glide a little longer on our backs than Chloe Sutton does in the video, but the speed and arms are exactly what we want.

Butterfly Arms

We have been working on maintaining a streamlined body position through as much of the butterfly as possible by pushing our chest slightly down and our hips up. We have also been working on breathing as low as possible to keep this position, and have a strong catch at the top of our pull to not lose any water.


The main things we have been working on are our hip roll, catching below our shoulders, pushing our hips up, and maintaining a still head position (secret word: gyoza). By ensuring our kick is starting from a hip-dropped position, we are able to use the entirety of our kick with each stroke.

Next week, we will be moving onto breaststroke for the start of the week then moving back to freestyle for the second half and practicing some race tactics (speedplay, dives, etc). Turnout has been about what is expected from Seniors in these last few weeks, but try to come to as many practices as you can!

Remember to sign up for the Mock Meet or let me know by Thursday why you are unable to attend. Awesome focus and commitment this week everyone, I’m incredibly excited to see where this season takes us.

See you on Tuesday!

Coach Alexis

JD White Update from Coach Gabe

May 19th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD Whites,

Can’t believe another amazing week has gone by, this past week we have been working on our backstroke and finishing up or freestyle. Luckily we also managed to do some awesome work on our dives, don’t worry if you missed it we are gonna have many more dives practices.

I’m really happy with how much we have improved our behaviour, keep up the great work and enthusiastic attitude.

For this upcoming week, we are going to start breaststroke so make sure you come to as many practices as possible cause breaststroke can be a tricky stroke to learn.

Make sure that you have signed up for the mock meet this coming Saturday, it’s going to be a great way for new parents and swimmers to get a feel for how a swim meet works. Also, don’t forget to sign up for the Icebreaker swim meet as soon as possible because I’m going to be doing meet entries on Wednesday.


Gabriel Lee

Junior White Update from Coach Sophia

May 18th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

This week we focused on backstroke. I am super impressed about everyone’s ability to learn and pick up new techniques! Next week we will be focusing on breaststroke.

I have made the choice to not do swimmer of the week this week. Listening and respect was a huge issue for our group this week and we have had multiple discussions regarding it. As a group when we can improve on this we will begin swimmer of the week.

We have two exciting events coming up! First being the mock meet. The mock meet is a great event that’s super fun and will prepare you for races at your first meet of the season! Speaking of swim meets the second event is Icebreaker! Icebreaker is the first and only home swim meet of the year. I encourage everyone to come and participate and show their Kigoos spirit at these two events.

Everyone’s attendance has been increasing which is great to see. With more people attending practices the lanes get super crowded. I encourage everyone to try to come to morning practices as we usually have only 2-5 swimmers. With less swimmers there is so much more time for individual corrections. If you need to leave early for school or another commitment that is okay with me!

See you at the pool!

Coach Sophia

New Parent Orientation Booklet

May 16th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on New Parent Orientation Booklet)

Do you still have questions?  We answer a lot of them HERE.

Download a great reference for all your new swim parent questions.

Junior White Update from Coach Kaylyn

May 14th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Kaylyn)

Hi Junior Reds!

We are now into our week 3 of training this month where are main focus is Breakouts, Streamlines and Race Pace. This means we are going to increase our kick this week to 70% swim, 30% kick.  We still need to focus on our streamlines as I am still having to remind you guys to push off the wall properly, hopefully we can move past this skill by the end of the week J

This is our first week focusing on Breakouts – Using a streamline as the stepping-stone with our dolphin kick into the flutter kick transition.

It is also our first week incorporating Race Pace– Short and fast sets with medium amount of rest, Using drill as our main source for cool downs, smaller emphasis on technical/skill work as we are working on developing that “top speed.”

I would like to encourage you all to continue working hard and thinking about your individual corrections. For our group as a whole our underwater kick and push offs can use some work, (remember to not turn on the wall before you push off.) If you push yourself to fix these bad habits now it will feel automatic in the later parts of the season and through out your races.

**Please remember to have a snack before practice and use the washroom before we get in the water. Bring your water bottles on deck and caps if you have long hair. Our afternoon practices have been quite busy so if you are able to come to morning practice that would be great to get some extra quality attention on your swimming as there are roughly about 3 swimmers who attend, It is okay if you have come/leave early to fit your schedules. Keep your personal goals in mind and let me know at anytime if you would like to look at them or make any changes. We will refer back to them shortly in the coming weeks to make sure were on track.

Coach Kaylyn

Senior White Update from Coach Erika

May 13th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Great work this past week! You have been really positive, and excited to learn at every practice. This past week we went over proper backstroke technique, making sure to roll your shoulders, flick feet up, and keep hips at the surface of the water. In the next week we will be working on breaststroke. Focusing on powerful kick, and lunging forward every stroke. We will also be working on proper touch turns and push offs.

Starting this week, we will be doing group activation. I’m going to bring a sheet with different choices for activation that you can choose from. Hopefully this helps us warm up better before practice.

We’ve had really low attendance this week, especially in the morning. I know that all of you are very busy with school and other sports, but please try to make it to as many practices as possible. The more you practice the faster you can improve! Make sure you bring runners and a water bottle to every practice.

See you at the pool,

Coach Erika

Junior White Update from Coach Sophia

May 13th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior White Update from Coach Sophia)

Hey Junior Whites,

We had an awesome week last week, we worked on applying kick and streamlines to freestyle. Towards the end of the week we started to work on backstroke. We had some issues with listening and behavior during practices, so hopefully we improve on this next week! Along with listening next week we will be working on backstroke technique and incorporating backstroke flip turns.

This week we will start swimmer of the week! Every week there will be a swimmer of the week chosen. This swimmer will earn a swimmer of the week cap. The winner will be announced at Saturday morning practice and be written in a weekly blog post.  The swimmer of the week will be chosen based on;

–       Attitude

–       Listening Skills

–       Applying corrections

–       Effort

–       Being prepared for practice

Just a reminder, that as the season progresses we will start doing harder sets and more running during warm up, so it is super important to bring runners and a water bottle to every practice.

See you at the pool!

Coach Sophia

JD White Update from Coach Gabe

May 12th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD White,

Finished our first full week of swimming!! This week we worked on freestyle and a little bit of review of our flutter kick. I am so happy with the progress we’ve made on our freestyle! I believe everyone is now able to cross the pool doing proper technique freestyle without breaks.

This coming week we are going to start working on our backstroke and try to finish learning our flip turns. I can’t wait until our first swim meet to see all of our effort reflected in our times. Speaking of swim meets we don’t have our first JD meet until June 12th but the icebreaker is the on June 1st and 2nd so I hope we can all make it out to swim some events!

Last week we had a little problem with behaving, next week we have a fresh start and we are all gonna be on our best behaviour.


Coach Gabe

Senior Red Update from Coach Alexis

May 12th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)
Hello Senior Reds!
These past two weeks have flown by! You have been really focussed in the water on your technique, really thinking about the main elements of freestyle.
Body Position and Streamline
We have been working on maintaining a proper body position with many of our drills (Superman Kick, 3 Second Catch-up, etc) to work on relaxing our heads to look at the bottom of the pool, and having our arms in the right position to start the freestyle catch. Rolling flutter and dolphin kick have helped us hold our streamline through the rotation off the wall, and maintain a strong body position by holding our core tight throughout the turn.
Flutter Kick and Dolphin Kick

We have been working on kicking in both directions in both our flutter kick and dolphin kick and making sure we can feel the water with the down kick and the up kick. The first video shows the form, tempo, and transition for flutter kick (watch for the muscle groups that are activated in the kick), and the second video shows the technique for dolphin kick (watch the swimmer in the blue speedo for his great down kick).

We have been working on our push offs, starting on our back in a tight streamline behind the head then rotating onto our front for the fastest possible push off. In every stroke, the fastest way to get off the wall is to push off on your back then rotate as you are moving from the strong push – we will be moving into touch turns in this coming week while continuing to practice flip-turns and push offs.
Entry –> Extension –> Catch

When we enter the water our finger tips should be slightly angled down and enter first above your head in the superman position, we have been working on extending our arm out in front of us level with our armpits and starting the catch high with an elbow bend ensuring that our elbows don’t drop so we keep as much power as possible. In this video, watch how his elbows are always higher than his hands and how he pulls straight back along his body, not dropping too low into the higher pressure water beneath him.
This coming week, we will continue to work on our dolphin kick and move into butterfly technique progressions. We will also be working on our endurance with some longer freestyle sets. Then we will look at the start of backstroke and dives near the end of the week now that Icebreaker is approaching quickly! Although attendance was a little low this week, I know that you all have extra-curricular activities and school that are keeping you super busy so just try to come to as many practices as you can (secret word: taradiddle)! Awesome work this week and be ready to start next week with the same level of focus.
See you on the pool deck,
Coach Alexis

Update from Coach Emmy

May 8th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Update from Coach Emmy)

Hi Kigoos!

Congratulations on a great first week everyone! It was great to see so many new and familiar faces enjoying the great weather we had back at Steveston pool!

Last week in Intermediate Red we began the season by reviewing the basics of streamlines, push offs, and flutter kick. Here is a summary of what we practiced:

Streamlines: Holding the arms tight behind the head elongates the shoulders forward and creates a ‘super streamline.’ This streamline position should be achieved before the swimmer leaves the wall and held until the swimmer is ready to engage the arms in swimming.

Push offs: With two feet and one hand on the wall, the swimmer sinks under the water, brings the arms into a tight streamline position and pushes off on their back. With the toes pointed, the swimmer squeezes their streamline while rotating onto their front. We practice pushing off on the back, to mimic the push off following the turn. The swimmer always leaves the wall on their back or side, rather than turning the body around on the wall and pushing off on the front which is more time consuming. How to push off the wall correctly is explained here.

Kicking: Keeping the legs straight and slightly apart and beginning the kick with the hips to utilize the large muscles in the legs. The ankles should be relaxed to help generate power and propulsion. We talked a lot about kicking in both directions and more specifically focusing on the upward kick, which is commonly much weaker than the downward kick.

We also began working on freestyle, specifically extending the arm forward in preparation for the freestyle catch and pull. One of the most common mistakes in swimming is allowing the arm to drop down in between strokes (especially after the breath) which decreases the opportunity for a strong catch and pull.

Finally, I would like to congratulate Intermediate Red’s first swimmer of the week, Julien M! Julien is often the first swimmer to get in the water and the last swimmer to get out. During the first week, he had excellent attendance and impressed me by demonstrating a positive attitude and leadership skills. Julien displayed excellent practice habits by listening carefully to instruction, and following the pace clock. He was a leader to others by helping his team mates follow the clock and was patient and welcoming to new group members. Way to go Julien!

I will be away from the pool this week on Thursday, Friday and Saturday. I encourage swimmers to attend as much as they can during the beginning of the week to get up to speed with this weeks goals. I expect everyone to represent our group with pride for Kaylyn (Thursday PM, Friday PM), Sophia (Friday AM) and Alexis (Saturday AM) who will be filling in during my absence.

See you at the pool!