For those interested in the Richmond BC Kigoos Summer Swim Club

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

Junior Red Update from Coach Kaylyn

June 3rd, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Kaylyn)

Hey Junior Reds,

It was so awesome to see you all race at icebreaker this weekend; there were lots of huge best times! For the most part we did a great job of focusing on our streamline push offs and still head positions (we will continue to tweak this skill going into next week so that it is a good habit we don’t have to think about anymore.)  Below is the outline of our season’s plan for June:



-Are we meeting our season’s goals, do they need to be adjusted?

-Race season has started- gain confidence/strategize

-Continue to develop good habits, powerful pull holding the water

-Develop technique on the walls (turns/push offs /underwater kick/ pullouts/ starts)

-Refine head and body positions

Week 6 (2-8) Breakouts and Cardio *Icebreaker

Week 7 (9-15) Turns and Race Pace * B4

Week 8 (16-22) Breakouts and Cardio *Super 7

Week 9 (23-29) Finishes/Starts and Race Pace

See you at practice!

Coach Kaylyn

JD White Update from Coach Gabe

May 31st, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on JD White Update from Coach Gabe)

Hey JD Whites,

Sorry for the later blog post, this week we worked on our breaststroke. Breaststroke is by far one of the most difficult strokes to learn but we have been making incredible strides towards our perfect breaststroke. We also worked a little on our dives and I am speechless, this group has some of the most amazing dives I have ever seen. Keep up the great work.

Get excited, tomorrow is posters and cheers, can’t wait to see all your creative poster in support of the Kigoos. For those of you wondering what the timeline is for tomorrow we will be doing a shorter practice followed by some time to make posters, then it’s pizza time, before we all get to learn the cheers we will be doing on Saturday.

Saturday is the Ice breaker and I am so excited to see our hard work reflected in our times. Some important things to remember: there is no required warm ups for JD’s but feel free to join the junior if you feel it would be beneficial to you, if you are not doing warm up which is more than okay, try to arrive around half an hour before the races are scheduled to start so that you can join in with cheers. Please come see me when you arrive so I can take a little attendance. Also, please let me know when you leave although the JD’s are not on a specific relay but they are usually used in case someone is missing so it would be super important to know if you would be able to be a backup. Before and after your race make sure you come talk to me so that I can give you a few things to focus on during your race. If you are wondering where I will be, I will be at the coach’s table by the shed in the far corner of the pool, or I will be talking to swimmers in marshaling.

I tried to cover all the important things in this blog post but if you have anymore questions about this Saturday or anything else please feel free to contact me anytime and I will do my best to answer in a timely and efficient manner.


Coach Gabe

Head Coach and Intermediate Red Update from Coach Emmy

May 30th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Head Coach and Intermediate Red Update from Coach Emmy)

Hi Kigoos!

I hope everyone had a fun (but wet) time at the mock meet last Saturday! I was happy to see so many new swimmers getting a taste of what a real swim meet looks like.

The season is now well underway with our home meet, the Ice Breaker quickly approaching this weekend! The coaches are all looking forward to seeing the swimmers debut the skills we have been working hard on over the last month. As we are now in swim meet mode, here are some reminders:

-It is very important to always check the validation list to ensure that your child is entered in the correct events as these events cannot be corrected after the deadline. Feel free to email your child’s group coach (or me) if you have any questions about meet events.

-Please let the coaches know ahead of time if your child cannot participate in relays. The coaches work very hard to ensure almost everyone gets to participate in a relay and it is always disappointing to have to scratch relay teams due to swimmers leaving early

The Intermediate Red’s have now spent some time working on technique for each stroke. Our primary goals continue to be practicing consciously with the objective of each set in mind, in addition to pushing off every wall with a tight streamline and gliding before initiating the dolphin kick. As a group we spend a lot of time working on kick. During our dolphin kick practice, we talk about pushing the water hard in both directions, and the importance of the up kick. We practice using our hips and pulling the water up, feeling the pressure of the water on the back of our feet. It is easy to have a strong down kick, but the fastest dolphin kickers, have an equally strong up kick, which we will continue working to achieve. Here is a video demonstrating just how fast dolphin kick can be!

This week we have been working on starts and my favourite stroke to teach- butterfly. Butterfly often gets a bad reputation for being the hardest stroke, but with the right body position and timing it can be fun and even relaxing! In our butterfly practice we have been working on pressing the chest down to allow the hips to rise, and entering with the arms straight, reaching behind the head. In our starts, we are working on looking forward with the head and using arms to help launch the body off the blocks. Here is Caleb Dressel who is known as currently having one of the best starts in swimming. Pay close attention to how he uses his arms. His start is so powerful he almost always begins the race with a lead.

Finally, I would to congratulate Intermediate Red’s most recent swimmers of the week, Zack K, and Aden L. Zack demonstrates leadership through his consist and excellent completion of activation. As the group’s activation master, Zack leads by example and helps his teammates stay on track. Zack is known to be one of the hardest workers in the group, but has shown considerable progress in his ability to apply feedback, which can only lead to improvement. Aden is a leader to the group by regularly being the first person to start warmup. Aden consistently demonstrates an understanding of the sets goals, and pushes himself to reach them, while encouraging those around him to do the same. As a result of his drive to improve, Aden swims purposefully and asks thoughtful questions. Way to go boys!

Looking forward to a great weekend! See you at the pool!


Senior Red Update from Coach Alexis

May 28th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior Red Update from Coach Alexis)

Hello Senior Reds!

Another awesome week done at the pool working on our breaststroke and lots of speed play work. We have been focussing a lot on our body position – trying to maintain the streamlined position for as long as we can per stroke. We have also been working on the power phase trying to make sure we are pulling as much water as we can and using our legs to our best advantage. Great job this week!

To those of you who showed up to the Mock Meet on Saturday – thank you for being so supportive of the younger swimmers and showing the rest of Kigoos that Seniors are still super involved with the club! You had some awesome races and I hope you feel more prepared for Icebreaker because of it (secret word: hamburger helper). For those of you who didn’t show up and didn’t tell me a valid reason… be ready for a hard practice next time you show up.

This week is very important to be coming to practice. We will be reviewing technique of all the strokes (just like with our stations last night) and building up race pace with added race tactics. On Friday we have posters and cheers, be sure to come with Kigoos clothing on and be ready to make some awesome posters to put up around the pool!

Be sure to double check the validation list for Icebreaker ASAP and I’ll see you on the pool deck!

Coach Alexis

Junior Red Update from Coach Kaylyn

May 27th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Junior Red Update from Coach Kaylyn)

Hi Junior Red,

It’s the final week of May getting ready for Icebreaker; it was great to see you all get into racing at our Mock Meet.

Last weeks focus was Turns and Endurance, this week we will be focusing on Finishes/Starts and Cardio.

Please remember to bring your water bottles on deck and attend morning practices if possible.

This week we need to carry over using the clock, it takes practice to get your times or follow a set and I am not always able to get your times.

We are also going to carry over from last week the focus of our head position (on the walls, in our stroke and breakouts) as I feel it needs some additional practice.

As we head into our first meet I would like to remind you all to please see me before and after races. Next week I will share with you the section of our seasons plan for June. Keep up the great work!

Coach Kaylyn

Senior White Update from Coach Erika

May 27th, 2019 | Posted by kigooswm in Coaches Corner - (Comments Off on Senior White Update from Coach Erika)

Hey Senior Whites,

We’ve had great attendance this past week! Keep coming to as many practices as possible. Last week we worked on fly technique, making sure to push your chest down and kick from your hips instead of knees. This week we’ll be reviewing all the strokes, and working on IM turns.

Icebreaker is coming up this weekend and I’m very excited that almost everyone is going. In preparation for the meet we are having a poster and cheers night on Friday. Cheers will be at 5:45, I expect everyone to be in attendance. We will be making poster at 6:30, and practice is from 7:15-8:30. There will be pizza for dinner so make sure to preorder, and bring a plate. 

As we get further into the season there are swim meets almost every weekend. I strongly encourage you to attend all, if not as many as possible. Swim meets are a great way to practice and gain confidence in the pool!

Coach Erika