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Weekly Mailer
Happy Tuesday VJO Swimmers & Parents!
We hope everyone had a fun and safe Memorial Day Weekend.  Our coaches missed not seeing all the kids on their Monday Zoom yesterday.  We look forward to seeing all the kids back at our regularly scheduled Thursday meetings. We also have a surprise guest speaker coming in to talk to the kids this Thursday. You can read more about that below. This week we have included a couple new sections in our Weekly Mailer.  Please have your swimmers read through this Weekly Mailer as there are some educational articles and videos for them below. Remember to keep up your workouts!

 
IN THIS WEEK’S WEEKLY MAILER:
*Weekly Workouts
*Alumni Zoom Guest Speaker “Overcoming Adversity” - Thursday, May 28th
*Saturday Zoom Added - Saturday May 30th
*Weekly Challenge “Motivational Quote, Video or Article” 
*Exercise: Static Stretching vs. Dynamic Stretching
*Must Watch Video- Sportsmanship
*Nutrition Articles 
*Zoom Meeting Info
*Solano County Swim League Recap
* Dinner Fundraiser Recap




 
 
WEEKLY WORKOUT - May 26th- 31st
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 20 minute Full Body Workout Video 4 to 5 times a week. We will be doing the 12 minute HIIT Workout Video and the 10 minute Ab Workout Video 3 to 4 times a week. We will also be doing the 15 minute Full Body Stretch for Swimmers Video 2-3 times a week to help maintain our flexibility. 
 
Flexibility: Make sure to keep focussing on your flexibility and stretching. New activities and workouts can tighten different muscle groups.  Make sure that you are stretching at least 2-3 days a week. Feel free to stretch more if needed.
  
Additional Cardio Recommended: In addition to the videos, Coach Jennifer goes for a 1 hour walk or bike ride each day with her dog and family. Coach Maureen also hikes with her dog Cali each day. What else will you do to stay active?  Make sure to find something you enjoy doing.
 
Workout Videos: 
  1. https://youtu.be/Mvo2snJGhtM * 20 min full body 
  2. https://youtu.be/IDM3xML1HQk * 15 min Full Body Stretch for Swimmers 

 
 


 
ALUMNI ZOOM GUEST SPEAKER- Alyssa Powell 
“Overcoming Adversity”
This Thursday, May 28th during our scheduled Zoom Meetings, we will be having a guest speaker. Alyssa Powell, a VJO Alumni and current college student at UC Davis, will be coming in to discuss “Overcoming Adversity” with our swimmers. Swimmers this is your chance to ask questions. Alyssa will be speaking to most all groups at their regular Zoom times on this day. 
 
*Hammerheads will have their regular Zoom Meeting on this day.* 
If you have a Hammerhead swimmer interested in participating in this talk, they are welcome to join the Leopard and Mako Meeting at 6:00pm on this day. Please Email Coach Jennifer for the Leopard/ Mako Zoom info.
 
 
 
 
 
 
 
SATURDAY ZOOM ADDED
An additional Workout Zoom Session has been added this Saturday May 30th for all groups. Hope to see all of our swimmers there!
9:30-10:30am - Hammerhead, Leopard & Mako Groups
10:30-11:30am - Junior, Junior 2 & Senior Groups
 
 
 
 
 
 
 
WEEKLY CHALLENGE:
“Favorite Motivational Quote, Video or Article”
This week our challenge is going to be a little different. We would like our swimmers to be a part of the “Weekly Mailer” we send out at the beginning of every week, so we are challenging all swimmers to find their favorite motivational quote, video or article and send it to your coach with 2 to 3 sentence to explanation why you chose it. Each week, we will pick either a motivational quote, video or article that was submitted to us by the swimmers and feature it in the “Weekly Mailer”. You can email your favorite quote, video or article to Jenniferthiem@vallejoaquatics.org or Maureen@vallejoaquatics.org.
 
 
 
 
 
 
EXERCISE: Static Stretching vs. Dynamic Stretching
What is the difference?  Below is a link to  a video of dryland exercises I'm sure you have all done. Watch it all the way through:
      1) find the level that is right for you
      2) great reminders on the importance of and why we do dryland.
       *strength* mobility* flexibility*
Goal
To be More explosive in the water 
Increase stroke Rate
Prevent injury
Increase Distance Per Stroke 
 
 

 
 
 
 
 
 
MUST WATCH VIDEO:
True Sportsmanship
 
 
 
 
 

 
NUTRITION:
We will now be incorporating a “Nutrition” section in our “Weekly Mailer”. Right now is a great time to start focusing on your nutrition. What you eat, what you drink and when you should eat and drink play a huge role in being an elite level athlete. Each week we will be attaching new articles and videos we would like each of you to read and watch. If you guys start incorporating these habits into your daily routine, we guarantee you will see a difference in how you perform in and out of the water. 
  1. Stocking up for Balanced Meals with Dietitian Kelly Jones (May 13th 2020) https://www.usaswimming.org/news-landing-page/2020/05/13/stocking-up-for-balanced-meals-with-dietitian-kelly-jones (Article and Video)
 
 





 
WEEKLY ZOOM MEETINGS for ALL GROUPS
We will be continuing our Weekly Zoom Video Group Meetings for all groups! The Zoom meetings have been going great and it is wonderful to be able to check in with our swimmers weekly. These meetings will help keep our swimmers connected during these changing times. It also allows our coaching staff to check in with our swimmers and keep them motivated and inspired with their workouts. Each group will have 2 weekly Zoom meetings (every Monday and Thursday). Below is the schedule for each group's Weekly Zoom Meetings. 
*** Zoom Meeting login ID’s will be emailed out to all groups again on Thursday. *** 
            Zoom Group Meeting Schedule:  (Every Monday & Thursday, 45min)
            3:00-3:45pm - Hammerhead 1 & 2 Groups 
            4:00-4:45pm - Junior Group
            5:00-5:45pm - Junior 2 & Senior Groups
            6:00-6:45pm - Leopard & Mako Groups



 

 
SOLANO COUNTY SWIM LEAGUE RECAP
Thank you to all our VJO Swimmers that participated in last week’s Solano County Swim League Zoom. You guys had awesome team spirit! We would also like to give a big shout out to the swimmers that represented our team. Gabe Cueva, Zach Raymond, Anna Efe, Raffy Cueva, Desmond Panlilio, Sunny Kanzan, Ellen Goncharov and a special thank you to Mackenzie Kawashiri for being our team’s announcer. You guys all did an amazing job representing our team!
 
 
 
 
 
 
4th DINNER DELIVERY TO YOUR DOOR FUNDRAISER
A HUGE SUCCESS!
Thank you to everyone that participated in our fourth Dinner Delivered to Your Door Fundraiser on May 18th & 20th. With your help our team raised over $540.  We couldn't do this without all of you. This money will help keep our team going and coaching staff employed during this time.  A special  "Thank you!" to the Panlilio Family for creating and putting on this event.
 
 
 
 
Go SHARKS!
We are all in this Together!
 
 
 
 
 
 
Make sure to take advantage of your time and get better at something each day.  
Keep up your workouts!
“If the plan doesn’t work, change the plan, but never the goal.” -Unknown
Please let us know if you have any questions.
Coach Jennifer Thiem
&
Coach Maureen Orr