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Weekly Mailer - June 29th

Happy Monday VJO Swimmers & Parents!

 
We had a great turn out yesterday for our team’s FIRST Open Water Swim at Lake Berryessa. Our VJO Swimmers had so much fun that we will be doing another Open Water Swim this Sunday, July 5th. Please see the “Open Water Swim” section below for more details.
 
Make sure to also take a look at our Nutrition & Must Watch Videos sections. Please have your swimmers read through these articles and videos 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!
 
Open Water Swim Pictures from - Sunday July 28th
Photo Cred to Marly Luna and Jessica Balugo

 
 
IN THIS WEEK’S WEEKLY MAILER:
*Open Water Swim Recap
*Weekly Workouts
*Zoom Meeting Info
*Weekly Challenge “The 100 Challenge”
*Safe Sport Training
*Must Watch Video
*Nutrition Articles 
*Open Water Swim - Sunday July 5th
*VJO Face Mask Fundraiser
*Back to Practice Survey
 




 
WEEKLY WORKOUT 
June 22nd-28th
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 20 Min Cardio Video 4 to 5 times a week. We will be doing the 12 Minute Ab Workout 3 to 4 times a week. We will also be doing the 10 Min Foam Rolling for Legs and the 12 Min Upper Body Static Stretching 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/v9DC6jcAvss 10 Min Foam Rolling for Legs
  2. https://www.youtube.com/watch?v=EJIG6cpY3us 12 Min Upper Body Static Stretching 
 
 





 
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. 
*** 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









 
WEEKLY CHALLENGE “The 100  Challenge”
This week we are challenging our swimmers to do 100 squats and 100 sit-ups everyday. We want to see who can complete this challenge everyday this week totaling to 700 squats and 700 sit ups for the week. Please email your coach at the end of the week if you were able to complete this challenge. We will announce the winners of this challenge next week. 

 
 
 


 
SAFE SPORT TRAINING - PLEASE TAKE IF YOU HAVEN'T!
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. 
 
SAFE SPORT TRAINING DETAILED STEP BY STEP INSTRUCTIONS: 
 
 
 
 
 
 
 
MUST READ/WATCH VIDEO:
  1. Building Champions - Ashley Twichell
 
 
 


 
NUTRITION ARTICLES:
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.

 
 
 
 
 
 
 

 
VJO 2nd OPEN WATER SWIM: 
Sunday, July 5th, 9-11am
This Sunday, July 5th we will be having our 2nd Open Water Swim from 9:00-11:00am at the Lake Berryessa "Oak Shores Day Use Area".  We will be breaking up into groups of 5-10, by ability level and of course will be staying 6 feet apart at all times.  Coaches will have Kayaks and rescue tubes and will be staying with each group of swimmers at all times. All swimmers must completed a waiver to participate.
 
The VJO coaches need to know who is interested in attending this event. If your swimmer is interested in participating in this Open Water Practice please email Coach Jennifer at jenniferthiem@vallejoaquatic.org as soon as possible. We can take 25 swimmers. 
 
Directions: When you arrive at Oak Shores, you will take a right and drive south, down the road and park in the last parking lot. We will meet on the open shore area at the buoyed swim area.  Note that parking fills quicky, so it is best to arrive early.
 
 
The Open Water Swim is open to all VJO swimmers (parents are also invited.)
Coaches will have kayaks and safety equipment.
All participants and parents MUST social distance at all times.
Swimmers, please wear a bright colored cap if you can. This will help coaches spot our swimmers. 
 
VJO Waiver - Mandatory
All swimmers must turn in a signed copy of the VJO Waiver prior to starting the Open Water Swim. We recommend printing and signing this waiver at home prior to the Open Water Swim. If you are not able to print the Waiver at home, coaches will have printed copies available at the Open Water Swim.
 
Below I have provided everyone with Open Water Safety Information I recommend reading over
 
 
 
 
 
 
 
VJO FACE MASK FUNDRAISER 
Help support our team and order a custom VJO Face Mask!   The face masks come in 4 sizes (child, adult small, adult medium, and large adult).The elastic is adjustable for fit.  All face masks are made to order and limited edition. Cost will be billed to your VJO account on file.  These face masks have been made by our very own VJO swimmers and families. 100% of the proceeds will be going back to team. 
COST: 1 for $10, 3 for $25 or 6 for $50
PAYMENT: Cost will be billed to your VJO account on file.
ORDERING: Email and phone number are needed on all order forms. You will receive and email and or text when your order is ready for pick-up.
PICK-UP: Orders can be picked up on the McQuilling Family porch at 829 Sutter Street Vallejo, California 94590
A Special "Thank you" to the McQuilling & Grant Family for creating and organizing this Fundraiser.

Click Here to Place an Orderhttps://docs.google.com/forms/d/e/1FAIpQLSeeFbqFbWH1WLA_J-DPp_fECcFPCgSJQQROKBR6BBbAnt20zA/viewform?usp=sf_link

 
 
 
 
 
BACK TO PRACTICE SURVEY
This week I will be emailing out a "Back to Practice Survey".  If we are able to start practicing on Monday, July 20th at Cunningham Pool, which swimmers plan to get back into the water?  Water space and time will be very limited as we will only be able to put 1-2 swimmers per lane. With this, we need an exact head count of which swimmers plan to get back into the water and when.  Please watch out for the "Back to Practice Survey" coming out this week.
 
 
 
 
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!
 
“There is no elevator to success, you have to take the stairs.” -Unknown
 
Coach Jennifer Thiem
&
Coach Maureen Orr