For those interested in the Richmond BC Kigoos Summer Swim Club

Intermediate White Update from Coach Hailey

July 12th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hey Intermediate Whites,

I am so impressed with everyone’s swimming so far this season, we are all working really hard in practice and getting lots of best times at the meets! 

Hell Week is coming up next week and this year our theme is Olympics!! Over the next two weeks, we will be in teams and competing in 14 different Olympic events to find the 2019 Olympic Champions of Intermediate White. I hope all of you try your best to come to as many practices as possible because there will be a club-wide prize at the end of the week. If you want to win this prize you must attend every practice in the first week (July 15 to 19), including the Grouse Grind and the triathlon. Attendance in the second week (July 22-26) and the Heroes vs Villains event is not mandatory to receive the club prize but is still part of Hell Week and will count for points that will help your team win!

Extra points will be awarded during Hell Week if you bring a water bottle and runners to practice so don’t forget them!

If you have any questions come and see me at the pool and I will be happy to answer them.

Coach Hailey

Senior White Update from Coach Erika

July 11th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Great work this weekend at Hootenanny! Our breakouts looked so much better and lots of us got best times. This week we have been reviewing proper technique for all four strokes. Our attendance these past few weeks has been amazing, keep it up!

Hell week starts Monday July 15th, and our theme is monopoly. Over the next 2 weeks we will be playing a swimming version of monopoly. Your goal is to have the most meters at the end of both weeks. Here are the basic rules you need to know in order to complete hell week, and win the club prize:

  1. Must attend all practices from July 15th to July 19th (8 practices)
  2. Must attend minimum 6 practices from July 22nd to July 26th, can miss one practice this week
  3. Must attend grouse grind (July 16th), triathlon (July 18th), and heroes vs, villains (July 24th)
  4. Must be on time, and stay for entire practice in order for it to count
  5. Must bring a water bottle and runners to every practice
  6. Come to all afternoon practices 15 minutes early. Not attending the extra 15 minutes will count as being late to practice.

If you have any questions regarding hell week feel free to email me at

See you at the pool,

Coach Erika

JD Red Update from Coach Lucy

July 11th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Red Update from Coach Lucy)

Hey JD Reds!

Great job on Wednesday at the Kigoos JD meet, we had awesome attendance so many best times!

Next week is the JD Fun Week and our theme for this years fun week is Toy Story 4. Attendance will be taken on one big attendance sheet for all the JDs and at the end of the week we will have a scoops party as the reward for attending practices. We will be giving one ice cream scoop per practice and after you receive two scoops, each additional practice you come to you will earn one extra topping for your ice cream!

On Friday, July 26th (Friday) we will be having the JD triathlon so be sure to bring your bike and a helmet as well as running shoes and of course a swimsuit.

Feel free to email me if you have any questions!

Coach Lucy

Intermediate Red and Club Update from Coach Emmy

July 9th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate Red and Club Update from Coach Emmy)

Hi Kigoos!

Great job at the Hootenanny! It was exciting to see so many Kigoos in the finals and on the podium at the second biggest meet of the year.

Here is a reminder around relays:  Relays are intended to be a fun, team building experience for swimmers of all groups. The coaches work very hard, often spending hours in advance of the meet building the relays in an attempt to give everyone an opportunity to participate. The relays cards are submitted before the meet begins, and once they are handed in they cannot be edited. If you wish to have your child not participate in a relay, this needs to be indicated in the comment section of the meet sign up and communicated to the coaches in advance of the meet. Thanks everyone for your cooperation in keeping the relays fun for everyone!

This week, the Intermediate Red swimmers will be training hard while polishing our technique and race tactics in preparation for Hell Week which begins on Monday. Our main technique focus of the week will be on underwaters and we will work on utilizing the dolphin kick we have been practicing everyday. The fastest swimmers almost always have the longest underwaters, as fast dolphin kick is generally faster than swimming, so we will work on the rate and duration of our dolphin kick off the wall as the focal point of our training this week. Here you can watch how Michael Phelps blows everyone out of the water with his underwaters, winning the race by over a full body length and smashing the world record. With only four weeks left until Regionals, I hope to see the pool full during the Intermediate Red practices. The season is flying by and every practice counts. The best way for the swimmers to swim fast and reach their goals at the end of the season, is attending practice every day.

Finally, congratulations to the most recent swimmers of the week, Yasmine and Maddy. Yasmine has one of the best attendance in the group and trains smart and very hard everyday. Yasmine constantly challenges herself in practice by choosing difficult intervals, pushing herself through injury and always striving to meet the goals of the set. She asks smart questions and works on applying feedback immediately, and these habits have paid off as she recently took 2 full seconds off her 50 freestyle time in addition to improvements in other strokes.  Maddy has recently shown improvements in her training. She attends practices often and takes ownership for her own improvement by demonstrating an understanding between hard work and results. She thinks critically about the movements she makes in the water, often asking questions to better understand technique and aid in her development.  She has been working hard on her breaststroke and took almost 5 seconds off this weekend. Way to go girls!

Looking forward to a fun weekend in Surrey.

See you at the pool!


Junior Red Update from Coach Kaylyn

July 9th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Kaylyn)

Hey Junior Reds!

Hey Junior Reds!

Great swims at Hootenanny this weekend, lots of best times and technique improvements.  This is our final week of practice before we head into Hell Week followed by IM Tough Week. It is important to come to practice this week so that we are in good shape to be able to swim hard. (We have had very low attendance lately for morning practice…I know it’s early but please try to come out)

Our main focus this week is High Intensity/ Race Strategy which means being able to hold that top speed through out a race using breathe control, strong kick through out and not losing the water in our catch. It is easy to let our technique fly out the window when we get tired so we must practice good technique and push through when we get tired. Please listen carefully during practice and work hard on your technique corrections as we are approaching Regionals very soon!

Excited to see you guys race at the Surrey meet this weekend!

Coach Kaylyn

Senior Red Update from Coach Alexis

July 8th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)

Hello Senior Reds!

Incredible job at Hootenanny this weekend! It was our first meet with finals so many of us had to swim all three events twice in a day which took a lot of mental and physical determination – amazing work. 

There are only four weeks left of practices before Regionals, two of which are Hell Week. I HIGHLY encourage everyone to attend as many practices as they can since the biggest area of improvement needed is our physical endurance which can only increase through consistent swimming. Please make an effort to get to the pool this week. This week will be focussed heavily on technique and race tactics (dives, turns, relay takeovers, etc) with some longer sets to increase our endurance and breathing patterns. 

A few reminders:

  • Sign up for “Heroes and Villains” when registration opens, it is a mandatory part of our Hell Weeks.
  • Sign up for the North Delta swim meet if you can as it is the last one before Regionals!
  • The secret word is Shacklebolt.
  • Start packing and preparing for the Saltspring meet if you are attending it – double check everything and come to me with any questions!
  • Wear runners and bring a water bottle to every practice. 
  • Hell Week: start planning rides to the Grouse Grind on Tuesday, July 16th

I’m so proud of all of you and I hope you are proud of yourselves too! We will be looking back at our Goal Sheets from May at sometime this week to review our progress over the season and create a final goal for ourselves. 

See you on the pool deck, 

Coach Alexis

Club and Intermediate Red Update from Coach Emmy

June 27th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Club and Intermediate Red Update from Coach Emmy)

Hi Kigoos!

I can’t believe we have now reached the halfway point in the season.  With only four full weeks of training left before regionals, I hope to see all swimmers training often, training hard, and training with a purpose! Regionals and provincials will be here before we know it, and I encourage the swimmers to do everything possible to guide themselves towards success. 

I was impressed with the performance of the Intermediate Red swimmers at Super 7 and I was excited to see so many swimmers challenging themselves and participating in events outside of their usual schedules with excitement! I was happy to hear so many positive comments from the swimmer’s as positive thinking is something I encourage all swimmers to practice (and something that we practice as a group every Friday evening.) It was also exciting to see so many best times! I hope to see these practices continue throughout the second half of the season.

Over the last two weeks the intermediate red swimmers have focused primarily on these areas for each stroke:

-Butterfly: staying relaxed by pressing the chest down and entering the arms softly and with control

-Backstroke: rotating the hips and bending the elbow for a stronger, more efficient catch

-Breaststroke: bringing the legs back quickly, and keeping the knees relatively stagnant as the feet turn out and kick down and together

-Freestyle: applying pressure to the hand and forearm to achieve an efficient and strong catch position with the fingers angled down and the elbow up

Finally, congratulations of the two previous swimmers of the week: Alex Y and Fern B. Alex is a leader, and supporter to everyone in the group. She consistently works both hard and smart; pushing herself to her limits every practice, while swimming with  awareness of her body and the efficiency of her technique. Alex is often the first swimmer to arrive and the last to leave, helping to set up and take down the pool. For these reasons she is both a fierce competitor and role model to her peers. Fern has the best attendance in the group, which is apparent as she often has the best underwaters in the pool! Fern has shown considerable improvements in her technique and demonstrates an understanding of what it takes to improve. Fern’s excellent attendance, and attitude have paid off as she has posted some impressive results, and is currently ranked number one in BC in her age group for 100 IM. Way to go girls!

I hope to see many Kigoos at the movie day and Canada Day parade this weekend!

Intermediate White Update from Coach Hailey

June 26th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Intermediate White Update from Coach Hailey)

Hey Intermediate Whites,

Awesome job to everyone who came to Super 7 this weekend!

Everyone has been doing a great job at practice these past few weeks. Just a reminder that the July practice schedule starts this Friday afternoon so make sure to look at the new schedule before then. This week we will be working on practicing race pace swimming and continuing to practice good habits at practice. As school and other activities are ending make sure you are coming to as many practices as you can.

There is no swim meet this weekend but the club movie day is on Sunday and the Canada Day parade Monday.

Also make sure you are still bringing runners and a water bottle to practice!

Coach Hailey 

Junior Red Update from Coach Kaylyn

June 24th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Kaylyn)

Hi Junior Reds,

Congratulations on some awesome swims this weekend from the super 7 meet, I hope you all had a good time!

I would like to remind you guys again to please bring a water bottle on deck and have a snack before practice. Additionally, I’d like to remind you all that we have morning practices so please do your best to attend. The upcoming July schedule can be found on the Kigoos website (there are some practices at Watermania).

This past week we went over our goals from the beginning of the season to check in and see how we are coming along. Some of us had met our mid season goals while others made adjustments. If you were away last Fridays practice come see me before or after practice to review your personal goals.  We also heavily focused on our tight streamline glide off the wall/turn into the “explosion” of our breakout this week. We need to carry through working on this skill in practice so that we can be prepared for our races at hootenanny.    

This week we are going to focus our attention on Starts, Finishes and Race Pace as we end our final week of June training. With this focus we are working on improving our top speed and starting and ending our races as quick as possible. As school is ending, please do your best to come to practice!

Coach Kaylyn

Senior White Update from Coach Erika

June 24th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

Great job this weekend at Super 7! Lots of us got best times, or were very close to our best times. The past few weeks we have worked on breakout, and I’m seeing lots of improvement from everyone. This week we will be reviewing back and fly technique, since we had difficulty with these this weekend. We will also be working on fast stroke rate. 

There is no meet this weekend since Monday is Canada day. Kigoos has a float again this year, but there is only space for 50 swimmers to participate so make sure you sign up ASAP if you want to join.

I have been so happy with how many of you are coming to practice. Keep coming to as many as possible and make sure you bring a water bottle.

See you at the pool,

Coach Erika