June 22, 2020
Happy Monday VJO Swimmers & Parents!
Our coaching staff is working to putting together some Open Water Swims, In Person Dryland Workouts, and Team Hikes / Bike Rides. We continue to work to secure water time at other facilities for in water practices. Please look out for upcoming emails with details about these events. Make sure to take a look at new sections in our Weekly Mailer (Nutrition & Videos). Please have your swimmers read through this Weekly Mailer as there are new educational articles and videos each week that we would like all of our swimmers to read and watch. Remember to keep up your workouts!
IN THIS WEEK’S WEEKLY MAILER:
*Zoom Meeting Info
*Safe Sport Training
*Must Watch Video
*Solano Swim League Final Week Recap
*VJO Dinner Fundraiser Over
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 30 Min HIIT Cardio or the 30 Min Cardio Video 4 to 5 times a week. We will be doing the 6 Minute Ab Workout 3 to 4 times a week. We will also be doing the 25 Minute Yoga 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.
https://www.youtube.com/watch?v=d9ICqoo8ze8 30 Min HIIT Cardio
https://www.youtube.com/watch?v=EeF47sA_o28 30 Min Cardio
https://www.youtube.com/watch?v=oqOdgp1zc0M 25 Min Yoga For Swimmers
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.
*** An email will be sent out to all groups with each groups Zoom Meeting login ID’s. All Zoom Meeting ID's and passwords will be staying the same***
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
"Most VJO Inspired Piece of Art"
This week we are challenging our swimmers to bring out their inner artist! We want you guys to create your most VJO inspired piece of art. The piece of art can be anything you’ve created with your hands. I.E a painting, something you’ve sewn, baked, knitted, colored, built ext. Get your creative juices flowing, because we can’t wait to see what you guys come up with!
SAFE SPORT TRAINING - PLEASE TAKE ASAP!
We need ALL VJO swimmers and parents to take the Safe Sport Training Course ASAP. We are required to all do this in order to get our team Safe Sport Recognized by USA Swimming. The whole process only takes 10-15 minutes and it is free.
PARENTS: We need one parent from each household to take the "Parents Guide to Misconduct in Sport". You will do this by registering as a "Non-member". See step-by-step instructions below.
ATHLETES: We need ALL 12 & over swimmers to take one of the "Safe Sport" courses. You will register as a member. See step-by-step instructions below.
Go to : https://learn.usaswimming.org
SAFE SPORT TRAINING DETAILED STEP BY STEP INSTRUCTIONS:
MUST READ/WATCH VIDEO:
Leah Smith Has Developed An Avid Appreciation Of What She Does https://www.usaswimming.org/news-landing-page/2020/06/17/leah-smith-has-developed-an-avid-appreciation'-of-what-she-does
Alex Walsh Is Looking Forward To A Fast 2021 https://www.usaswimming.org/news-landing-page/2020/06/19/alex-walsh-is-looking-forward-to-a-fast-2021
Gretchen Walsh Is Ready To Take Her Next Step Forward Toward The Olympics https://www.usaswimming.org/news-landing-page/2020/06/05/gretchen-walsh-is-ready-to-take-her-next-step-toward-the-olympics
Below are three great articles for this week all about nutrition for swimmers. We highly encourage everyone to read them! The more education you have about nutrition, the better swimmer you will be.
Vegetables for Performance https://www.usaswimming.org/news-landing-page/2019/01/09/vegetables-for-performance
Plan it and Pack it and Post-Workout Foods and Beverages https://www.usaswimming.org/news-landing-page/2020/06/15/plan-it-and-pack-it-pre--and-post-workout-foods-and-beverages
Canned Beans and Peas Offer Great, Nutrient-Rich Choices for Athletes https://www.usaswimming.org/news-landing-page/2020/04/20/canned-beans-and-peas-offer-great-nutrient-rich-choices-for-athletes
SOLANO SWIM LEAGUE - FINAL WEEK RECAP:
Thank you for all our VJO Swimmers who came and cheered on our team at the LAST Solano League Challenge. A special thank you to our swimmers who represented our team, Olivia Pettit, Zach Raymond, Anna Efe, Louisa & Vivienne McQuilling, Ellen Goncharov, Raffy Cueva, Amanda Luna and Mackenzie Kawashiri and Alex Grant for being our very spirited announcers. Thank you to all that participated in the Taboo game. You guys all did an amazing job representing VJO!
VJO DINNER FUNDRAISER OVER
Thank you Panlilio Family!
Unfortunately we are unable to host our last VJO Dinner Fundraiser this week. Work schedules have changed for the Panlilio family and unfortunately time does not allow them to host any additional VJO Dinner Fundraisers. We can’t thank the Panlilio Family enough for the amazing dinners and fundraising opportunities they provided our team. The dinners were absolutely phenomenal. We hope to be able to continue these dinner fundraisers again in the future.
We give a BIG “Thank you” to the Panlilio Family!
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!
“It’s going to be hard, but hard doesn’t mean impossible” -anonymous
This quote was chosen by Amanda Luna.
“I like this quote because when I think something is hard then I feel like giving up but even if it’s hard it’s not impossible.”
Thank you for this inspirational quote Amanda!
Coach Jennifer Thiem
Coach Maureen Orr