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.


The fins are working well as we focus on the power part of the front crawl as the hand travels under the water. The fins give the swimmers the required power to stay afloat so that they can focus on the drills. The power comes from swimming straight (this is harder than it sounds) by keeping the hand in line with the shoulder and moving that water from the top of the stroke to the bottom and not letting go.

We have also started to work on flip turns. The biggest issue is water up the nose and

Water Polo

What a fantastic time we had on Sunday! We had a great scrimmage at Ottawa U with many parents in attendance cheering on the action! And, it was great to witness the sea of yellow WAVE SWIM AND POLO caps in the pool. The Junior Waves program is really starting to find its feet and the hard work from our athletes is showing up in the pool!

A few reminders

  • Label your equipment! 
  • Chocolate Milk is a great way to avoid any unpleasant rides home.
  • Come at least 15 mins before the start of practice. We cannot have our practices disrupted by late-comers.
  • 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.

Swimming is just floating, only faster.

Soichi Sakamoto