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.

Athletes of the month

Congratulations to our athletes of the month for October 2021. One athlete from each Jnr Wave Group is chosen by coaches Rodrigo and Fraser based on their improvement for that month. Athletes of the month are awarded a Teal Swim Cap that is unavailable for purchase.

October’s recipients are:

  • Hugo Baillargeon
  • Norah Carthew
  • Sam Rasmussen


We’re still working on our dives and it’s continuing to go well. We introduced the Starter’s whistle as the protocol around getting on and off the starting blocks can be daunting.

We’ll be having longer swim sets now that are fundamentals are in place and we’ll be introducing the other three strokes – yes, even butterfly – so stock up on the chocolate milk for that after practice recovery.

Water Polo

The tip shot was introduced to our athletes this week. It’s a shot that while difficult to master it is very effective in catching the goalie off-guard.

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.

Suffer now and live the rest of your life as a champion.

Muhammad Ali