A weekly update from Coach Rodrigo and Coach Fraser


It may not have been perfect — there were some hiccups — but, what a week.

Our new Junior Wave program hit the water with great excitement and the coaches were ready for them.


The first order of business when it came to introducing swimming to our athletes was streamline.

Our new Capital Wave athletes learned about the importance of staying in streamline off the wall and trying to keep that streamline going as they started to swim. Other skills covered this week was learning about reading the clock and when to start their swim. Athletes now should know what it means when a coach yells out, “We’re starting on the bottom, drop on the 28”. You can quiz them to make sure!

This week, the focus is breathing and we continue to also work on our dolphin kick when we push off the wall.

Water Polo

With regards to water polo, our kids first learned about the base position when a player moves down the pool with the ball in one hand ready to pass or take a shot.

From here they were able to pick up the ball underneath (to avoid dropping the ball) and basic throwing technique using their arm like a baseball pitcher.

Many of the kids also have the base of treading water called “eggbeater” and we continued to master that.

Finally, they all got to scrimmage the game of water polo learning two important rules. One hand only and no ball under!
This week, we will focus on introducing different water polo strokes as well as learning the rules of the game.

A few reminders

  • Come at least 15 mins before the start of practice. We cannot have our practices disrupted by late-comers.
  • Last chance to pick up equipment is at this Saturday’s practice. After that, coordinate with merchandise@capitalwave.ca to arrange a separate pick up location.
  • Swim caps, mesh bags, and Speedo Backpacks are on their way (early October ETA). Bathing suit and clothing orders will be placed this Sunday September 26th once everyone has had a chance to see the sizing kit and confirm their orders.
  • Every athlete must have their necessary equipment at all practices. Please make sure that they bring everything back. Coaches are not responsible for goggles, balls, caps, water bottles.
  • There are still some swimmers with long hair without swim caps and we have seen a few shorts and dress bathing suits. NO shorts please. ONE piece bathing suits for girls.
  • Lastly, let the coaches know of any absences at coach@capitalwave.ca. It is important so they can plan ahead.


I like quotes for inspiration. Sometimes I will put them on the board at practice and sometimes I get my quotes from the athletes. This week I will share with you two quotes, one famous and one from a 10 year-old swimmer.

Comparison is the theft of joy.

Credited to many...including Mark Twain, Teddy Roosevelt

That’s called hydrodynamics, Coach.

Jr Waves Swimmer