A weekly update from Coach Rodrigo and Coach Fraser

Another week in the books and we’re already seeing great improvements from our dual-sport athletes.


I will never get tired of saying, “streamline”.  I know the athletes might be getting tired of hearing it, but it’s fundamental to success. This past week we continued with streamline and introducing rotation in the front crawl so that one shoulder is out of the water at any given time. Rotation is a big part of streamline as we’re trying to minimize the amount of resistance from our bodies.

Talking about resistance, it’s great to see all our swimmers in proper suits. No more ballooning pockets trapping water and weighing us down.

We have started to use our fins. And this will continue from now on. We will also start using our pull/kick boards in the month of October.

Water Polo

The focus this week was taking a shot from a transfer. A transfer is taking the ball with your non-dominant hand and moving it across the water to your dominant hand when it is picked up and you’re ready for action with a shot or a pass.

We continue to see improvement, especially in egg-beater and overall stability in the water.

A few reminders

  • 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. Please make sure that they bring everything back. Coaches are not responsible for goggles, balls, caps, water bottles.
  • 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.

The water is your friend. You don’t have to fight the water, just share the same spirit as the water, and it will help you move.

Alexander Popov

I did it coach! Did you see me! I did a whole lap without stopping and I am getting faster!

Capital Wave Dual Sport Athlete