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Hi Polar Bear Families,

I hope that everyone is doing well. The Board and Coaching staff have a few updates for you, including a special note from Coach Julia at the end of this email. Coach Julia also is sharing the attached guide reference in her note.

At this time, the City, which operates the Jackson pool, is keeping the pool closed based on current local and State restrictions. The City does not see opening the pool up before July 1st.

There will be no ?regular season? in terms of swim meets and end of the season championship with NorCal Swim League. The League will be meeting at the end of this month. At that time, they will assess the current status of the COVID 19 Pandemic and governmental restrictions. There is a desire to have something to offer families if it is safe to do so. We do not know what that will look like, but they are exploring different ideas. Here is a LINK to a letter from the NorCal Swim League Board from late April.

The Team wants to offer something for those Families that want anything. That might mean that we just offer practice and training. We will not know how that will look until we have a pool to swim in and know what social distancing regulations are in affect. The safety of families and coaches is the #1 priority. When it is safe to return to the pool, we will work to make that happen.

For those that have already registered for the 2020 Regular Season, you will be receiving an email from the Board about refunds. If we can get back in the pool, dues will be different. We will not know how different until we know what options we will have.

Feel free to reach out to a Board member if you have any questions or comments. Julia has some great pointers in her note. Please share pictures of younger swimmers who end up doing the workout with ?soup cans?.

Matt Waverly
(530) 605-5703

A note from Coach Julia -

Hey swimmers- even through we?re not able to get in the water, there is a ton of exercises you can do and videos to watch for some dry land exercises!! These will help keep you in swim shape as well as get some PE minutes in for your school. I also included some u-tube videos to watch for more ideas. I miss you all and won?t throw my flip flops if you don?t get everything done. Ha!

You will need an exercise band for the upper body. I have some to give out and will be at the Jackson Pool Thursday, May 14th, at noon if you?d like one. You can also use light hand weights instead of the band. Don?t have either one? - younger swimmers can use a soup can.

For your core -
Planks- good flat back position for at least 20- 30 seconds to start. Increase by 5 sec each week
Plank position and tap your toes; tap 10 times each leg and do both legs twice
Flutter kick on your back- kick 6-8? off the ground; for a challenge do this with your head and shoulders off the ground.

Upper Body
*Refer to the 2nd page for exercise band work out.
Push-ups starting flat on the floor, push yourself up and hold for 5 seconds. Lower yourself slowly back down. Do 10-20

Lower Body
Get out and walk or run or bike ride for 30 min or more
Jump rope for 5-8 minutes.
With your hands behind your head, squat down 1/3 way to floor and jump up reaching to the ceiling as you jump. Wait 5 seconds between each jump. Do 10-15
Toe risers...just like we did at the pool. Do 15-25

U tube videos (links are active):
30 Minute dryland workout for swimmers- Swimgym

Swim dryland exercises -strength and conditioning - Global triathalon Network
Part 1

Part 2

Swimming Dryland Workout you can do at home- Best Coaching Ltd

Total Body Dryland workout - MySwimPro

There are hundreds of videos you can search and do. Remember, start slow and easy and work up gradually! Good luck and I hope we can get in the water later this summer. Be safe and be healthy!!!!
Coach Julia


The Amador Polar Bears has a strong tradition of good citizenship, morality and sportsmanship. For greater than 50 years our team has passed along these values to the next generation of swimmers. Our commitment to excellence in swimming, team spirit and summer fun continue to be a positive influence on the children of Amador County.

As we are a non-profit, run by a board of volunteers, we strongly urge you to take part in our democratic organization and fundraising efforts.