A weekly update from Coach Rodrigo and Coach Fraser

Save the date: December 4, 2021. We are planning an event for that day. More details to come.


Streamline was the focus again for our swimmers and the improvement from the first time we worked on streamline was very noticeable. We are swimming straighter!

We also started butterfly at the Saturday practice with a series of drills. It’s a stroke that’s dependent on rhythm and that’s what we will continue to focus on – the timing of the two kicks per stroke is essential to moving forward.

Water Polo

This week’s focus was on the spider position when you lay flat on your stomach and use your eggbeater to keep up at the surface as well as arms sculling. It’s always important to keep flat in the water and not drop your hips down, especially when playing defense.

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.

Float like a butterfly, sting like a bee.

Muhammad Ali