A weekly update from Coach Rodrigo and Coach Fraser

The First Annual Yellow and Blue Gala will take place this Saturday during normal practice time – BUT, please check the PDF to see what session you are swimming in!


Swim Suits

The swim suits should be here in time for the Yellow and Blue Gala. A pick-up time will be announced in the next 48 hours.


Another good week in the pool. This time we were back to focusing on body roll for the front crawl and the backstroke. One of the major reasons for body-roll is to reduce drag — why go barreling through the water with both shoulders under the surface when one shoulder in the water will do just nicely. The trick is not to roll too much.

The Monday night group got a great body-roll demonstration from one of our youngest members – Louis.  It was a proud moment for this young lad.

On Saturday, we started to get ready for our mini-meet. The coaches have stressed that this is a fun event. There will be an official starter on deck and we have been preparing for that. The starter is our very own Ahmed Abdelfattah. Ahmed is a high ranking official with Swim Canada and is a board member. He also has two children in the program. As your children progress through our program and as we start going to more and more meets, you will hear Ahmed’s name more and more.  Thanks to Ahmed for helping out!

Water Polo

Water polo skills continue to be developed and mastered. Usually we work on the skills by using relays to keep everyone engaged and add a little friendly competition. This week’s focus was the Spider. Not as frightening as it sounds. It’s when the player is lying almost flat in the water while doing egg-beater. Often you’ll hear coaches tell players, “don’t drop your hips” and that’s where spider comes in. If you drop your hips it’s hard to get started again on offense and on defense a player with dropped hips is easy to swim around.

A few reminders

  • Label your equipment! Coach Fraser will have a white marker at practices.
  • Every athlete must have their necessary equipment at all practices. Consider getting a mesh bag so that your swimmer can bring all equipment to the pool deck.
  • 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.

Don’t fight the water. The water is your friend.

(To one of her lane mates)