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.


We started to dive. Always a big part of a swimmer’s career.

Was it pretty?

I am happy to report, it was. Everyone was smiling and that’s how I measure success. We did get some great dives from some of our swimmers and now we’ll work on the proper etiquette to getting on the blocks as we get ready to race at swim meets. The more we do in preparation the better.

This week the focus was on the catch – the initial part of the stroke where you grab the water. Now we’ve covered all parts of the front crawl stroke under the water and we’re focusing on our recovery.

Water Polo

A reminder about our Sunday games at Ottawa U. This is a great opportunity to see your athletes in the water playing water polo and it’s also your chance to cheer.

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.

Fall down seven times, get up eight.