For those interested in the Richmond BC Kigoos Summer Swim Club

Senior Red Update from Coach Alexis

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

Hello Senior Reds!

Absolutely outstanding job at Super Seven this weekend, you really brought the effort and Kigoo spirit with you throughout all of the seven races. Some of us have even broken some best times from last year or are right on them which is awesome to see! Now that school is over, try to come to as many practices as possible 

Since we don’t have a swim meet this weekend, these next two weeks will follow a similar pattern from the previous two. This week will have a heavier focused on endurance and longer sets while next week will be easier with a stronger focus on the finer points of each stroke’s technique (SW: Hedwig). We will be doing timed races at least once a day for the rest of this week for the strokes we are focusing on during the practice.

Some areas I noticed this weekend where we are losing some speed are: breaststroke pull, breaststroke kick endurance, turns/kick-outs, back starts, and 50 fly endurance. We will be focusing a lot on breaststroke and fly over the next two weeks, ideally bringing up our stamina enough to stay strong through 100’s. 

This weekend is Canada Day, and that means the parade! We can only take the first 50 swimmers who sign up so if you would like to join us in the parade sign up as soon as possible. 

Again, amazing job this weekend and I’m so excited about practices and the Hootenanny meet coming up! Keep up the awesome work.

See you on the pool deck,

Coach Alexis

JD Turquoise Update from Coach Nikol

June 23rd, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD Turquoise Update from Coach Nikol)

Hi JD Turquoise 

We are almost two months into our season and the improvements I am seeing are awesome. The constant effort that is put into each and everyone of our practices is how every child is able to get best times at every meet they attend. 

I would like to remind ALL PARENTS to please sign their children up for JD meets and weekend meets. Every single child in this group is working very hard in practice and they know their swimming rules very well now. The next step is for them to be enjoying that hard work and seeing their accomplishments first hand. 

IF YOU ARE NOT SURE ABOUT HOW TO SIGN UP YOUR CHILD OR ARE WORRIED THEY MAY NOT BE ABLE TO FINISH A RACE, please come and talk to me or send me an email. I am happy to help at anytime! 

See you on the pool deck!!!

Coach Nikol 

JD White Update from Coach Gabe

June 23rd, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD Whites,

Been a while since I sent out a blog post, there hasn’t been much new and exciting to talk about lately but here is a little update. Over the last 2 week we worked on dives, relay takeovers and breaststroke. This coming week we are going to do our best to learn some butterfly in time for the hootenanny.

Next week there is no swim meet because Monday is Canada Day! If you haven’t already, make sure you sign up to be in the Kigoo’s float in the Steveston parade. There are only 50 spots so make sure you sign up early.

We have been doing incredibly at both the JD meet and the weekend meets and I’m so excited for us to learn the butterfly so that we can start getting best times in that as well.


Gabriel Lee

Junior Red Update from Coach Lucy

June 19th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Lucy)

Hey JD Reds,

Awesome job these past few weeks! Attendance has been really great and I encourage everyone to try to come out to morning practices as there are usually fewer swimmers which means lots of one on one coaching time! 

These past couple weeks we have been working on IM and fly as well as backstroke flip turns. We will be continuing to work on these skills and strokes throughout the next couple of weeks. I will be starting to sign up those of you who are coming to weekend meets in in events like 100 IM and 50 fly. It will be great to try out these events as we have been working on them a lot in practice. 

I also encourage everyone to sign up for JD meets as they are a really great opportunity to practice for weekend meets! 

Keep up the good work!

Coach Lucy 

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,