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Weekly Mailer
Happy Monday VJO Swimmers & Parents!
Last week was a very exciting week for us. We were finally able to get all of our groups back in the water practicing again.  The practices all went very smooth and the kids had a great time being able to swim with each other again, even if they did have to stay 6 feet apart. We look forward to another great week of swim practices again this week. Go SHARKS!
 
 
Updates for this Week
In Person Dryland Practice Continues - This week we are continuing our in person Dryland Practices for all groups on Monday and Wednesdays in American Canyon. The in person Dryland Practices have been going very well. All our kids do a great job wearing their masks and social distancing during practice. More details about Dryland Practices below.
 
Zoom Dryland Workouts (H1, H2, LS & MS Groups) - This week we will continue our Zoom Dryland Workouts on Tuesday and Thursdays from 5:00-5:45pm for our younger swimmers (Hammerheads, Leopard and Mako). All Hammerheads, Leopard and Mako swimmers are invited to the Zoom Dryland Workouts on Tuesday and Thursdays this week. More details below.
 
In Water Practices for JR/JR2/SR Groups - This week our Junior, Junior 2 and Senior Groups will have swim practice on Tues and Thurs at the American Canyon Philip West Pool. Junior Group will practice from 6:00-7:10pm and the Junior 2 and Senior Group will practice from 7:00-8:15pm.  The Junior 2 and Seniors will also practice on Friday July 31st at Benicia from 6:45-7:45am. Make sure to arrive on time. Swimmers that arrive late WILL NOT be able to swim.
 

In Water Practice for H1, H2, LS & MS Groups - This week the Hammerheads, Leopard and Mako Groups will have swim practice on both Friday and Sunday. On Friday, July 31st we will be swimming at the James Lemos Benicia Pool and on Sunday Aug 2nd we will be swimming at the American Canyon Philip West Pool. Swimmers will need to sign up online in order to practice on these days as space will be limited. All swimmers will need to take a Zoom Training for the Swim Practice Protocol and turn in their VJO waiver prior to practice. Make sure to arrive on time. Swimmers that arrive late WILL NOT be able to swim.

 
 
 
 
 
IN THIS WEEK’S WEEKLY MAILER:
*Updates
*Weekly Land Workouts
*In Person Dryland Practices for All Groups (Mon & Wed)
*Zoom Dryland Workouts for Younger Groups
*Swim Practice for Junior, Junior 2 & Senior Groups
*Swim Practice for Hammerheads Leopard and Mako Groups (Fri & Sunday)
*Mandatory Swim Practice Protocol Training Zoom for All Swimmers
*Weekly Challenge
*Must Watch Video
*Nutrition Articles 

 
 
 
 
 
WEEKLY LAND WORKOUT 
July 27th-Aug 2nd
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 30 Low Impact HIIT or the 20 Min Full Body HIIT Video 4-5 times a week, the 10 Min Ab Video 3-4 times a week and the 15 Min Stretching Video 2-3 times a week.
 
Flexibility: Make sure to keep focusing 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: 




 
 
 
DRYLAND PRACTICES IN PERSON CONTINUES
This week all groups will be meeting in person again for Dryland Practice on Monday & Wednesday.  Our Dryland Practices have been going very well. All our swimmers have been doing a great job wearing their masks and social distancing. These dryland practices are much more productive and the kids have a lot more fun.  
*All Swimmers and Parents must social distance and stay 6 feet apart at all times.
 *Swimmers must wear a face mask. Swimmers will be able to take off their face mask when needed while exercising during the workout, but will put their face mask back on at the end of the workout.
*There will be NO SHARING of any items. 
*All swimmers please bring a water bottle and a towel or something to sit on. 
*Junior, Junior 2 & Seniors, please bring your rollers.
 
IN PERSON DRYLAND PRACTICE DETAILS:
Location: All groups will be meeting in front of the American Canyon Philip West Aquatics Center (100 Benton Way, American Canyon), then walking to one of the many nearby grassy areas.  Leopard, Mako and Hammerhead Groups will be doing their dryland in the grassy area behind the Boys and Girls Club.
 
Time:
Junior 2 & Senior Group  - 4:15-5:45pm
Junior Group  -                   4:30-5:45pm
Leopard & Mako -               6:00-7:00pm
Hammerhead 1 & 2 -          6:00-7:00pm
 
VJO Waiver - Mandatory
All swimmers must turn in a signed copy of the VJO Waiver prior to participating in a VJO Dryland Practice or any VJO event (Dryland Practice, Open Water Swim, Team Hike or Swim Practice). We recommend printing and signing this waiver at home prior to your first Dryland Practice.  If you are not able to print the Waiver at home, coaches will have printed copies available at the Open Water Swim. Only one waiver is needed. If you have already turned in a signed waiver you are good to go.
 
 

 
 
 
ZOOM DRYLAND WORKOUTS FOR
Hammerheads, Leopard & Mako Groups
Tues & Thurs 5:00-5:45pm
This week again we will also offer Virtual Zoom Dryland Workouts for all our younger kids (Hammerheads, Leopard and Mako Groups).  Some of our younger kids are not able to participate in the in person drylands and this offers a way for all our younger swimmers to stay active. All Hammerheads, Leopard and Mako swimmers are invited to the Virtual Zoom Dryland Workouts this week on Tuesday and Thursdays from 5:00-5:45pm.
Zoom Dryland Workout Info:
Tuesday, July 21th -     5:00-5:45pm
Thursday, July 23th -   5:00-5:45pm
 
Join Zoom Meeting
Meeting ID: 836 2348 8524
Password: 519145


 
 

 
SWIM PRACTICE TIMES FOR JR/JR2/SR GROUPS 
This week our Junior Group will have swim practice on Tues and Thurs from 6:00-7:10pm at the American Canyon Philip West Pool.  The Junior 2 and Senior Groups will have swim practice on Tues and Thurs from 7:00-8:15pm at the American Canyon Philip West Pool. The Junior 2 & Seniors will also practice on Friday from 6:45am-7:45am at the Benicia James Lemos Pool. 
 
Pool Locations:
Philip West Aquatic Center - 100 Benton Way, American Canyon, CA 94503
James Lemos Swim Center - 181 E J Street, Benicia, CA 94510
 
Swim Practices Times this Week - July 27th-Aug 1st
Junior Group 
Tuesday, July 28th - 6:00-7:10pm (AC)
Thursday, July 30th - 6:00-7:10pm (AC)
Junior 2 & Senior Group
Tuesday, July 28th - 7:00-8:15pm (AC)
Thursday, July 30th - 7:00-8:15pm (AC)
Friday, July 31st - 6:45-7:45am (Benicia)
VJO Waiver - Mandatory
All swimmers must turn in a signed copy of the VJO Waiver prior to participating in a VJO Swim Practice or any VJO event (Dryland Practice, Open Water Swim, Team Hike or Swim Practice). Only one waiver is needed. If you have already turned in a signed waiver you are good to go.
 
 
 
 
 

 
SWIM PRACTICE FOR HAMMERHEADS, LEOPARD & MAKO GROUPS
Friday & Sunday
The Hammerheads, Leopard and Mako Groups will have swim practice this week on both Friday, July 31st and Sunday Aug 2nd. The Friday swim practice will be held at the James Lemos Pool in Benicia and Sundays swim practice will be held at the Philip West Pool in American Canyon. All swimmers will need to sign up online in order to practice on these days as space will be limited. Swimmers may only sign up for one time slot each day. All swimmers must have taken the MANDATORY Zoom Training and turned in their VJO waiver in order to swim. If swimmers have not taken a Zoom Training for Practice Protocol, there will be one more Zoom Training offered tomorrow Tuesday July 28th from 4-4:30pm.
Pool Locations:
Philip West Aquatic Center - 100 Benton Way, American Canyon, CA 94503
James Lemos Swim Center - 181 E J Street, Benicia, CA 94510
 
Hammerhead, Leopard Mako Practice Times - Friday July 31st:
7:45-8:45am    - Leopard & Mako Groups
8:45-9:45am    - Hammerheads 1 & 2 Groups
9:45-10:45am  - Leopard & Mako Groups
10:45-11:45am - Hammerhead 1 & 2 Groups
 
Hammerhead, Leopard Mako Practice Times - Sunday Aug 2nd:
12:45-1:40pm  - Hammerheads 1 & 2 Groups
1:30-2:25pm    - Leopard & Mako Groups
2:15-3:10pm    - Hammerhead 1 & 2 Groups
3:00-4:00pm    - Leopard & Mako Groups
 
Sign-ups are open for Hammerhead, Leopard and Mako swim practice on Friday July 31st and Sunday Aug 2nd. Each swimmer may sign up for one time slot. Swim practice sign-ups will open every sunday evening (between 5-8pm) for the following week.
 
HOW TO SIGN-UP ONLINE:
We're using SignUp.com to organize our upcoming SignUps.
Here's how it works in 3 easy steps:
1) Click this link to see our SignUp on SignUp.com:  https://signup.com/go/uHApZjw
2) Review the options listed and choose the spot(s) you like.
3) Sign up! It's Easy - you will NOT need to register an account or keep a password on SignUp.com.
Note: SignUp.com does not share your email address with anyone. If you prefer not to use your email address, please contact me and I can sign you up manually.
 
VJO Waiver - Mandatory
All swimmers must turn in a signed copy of the VJO Waiver prior to participating in a VJO Swim Practice or any VJO event (Dryland Practice, Open Water Swim, Team Hike or Swim Practice). Only one waiver is needed. If you have already turned in a signed waiver you are good to go.

 

 


 

SWIM PRACTICE PROTOCOL TRAINING ZOOM
Mandatory for all Swimmer Attending VJO Swim Practice
All VJO swimmers and families that plan to attend practice at the AC Pool or Benicia Pool this weekend must go through a 30 min Zoom Swim Practice Protocol Training prior to swimming.  This training is required for all VJO swimmers who wish to practice. Parents, we recommend you sitting through the training and we welcome your questions. During this training we will go through a PowerPoint Presentation and teach our swimmers the protocol and procedures that we will be following at AC and Benicia facilities. There will be another zoom training protocol this Tuesday, July 28th at 4pm.
 
Swim Practice Protocol Training Zoom Times:
Tuesday, July 28th  - 4:00-4:30pm
Swim Practice Protocol Training Zoom Meeting
Meeting ID: 841 4617 4073
Password: 417602







 
WEEKLY CHALLENGE 
30 sec Jumping Jacks & Sit-ups Challenge
This week we will be having a “30 sec Jumping Jack and Sit-up Challenge”. For the jumping jack challenge, swimmers will do as many jumping jacks as they can in 30 seconds. For each Jumping jack swimmers need to clap their hands at the top and clap their thighs at the bottom.  For the Sit-up challenge, swimmers will complete as many sit-ups as possible in 30 sec and have their legs extended out straight on the ground and both hands behind the head. 
 
We will go through and work on these two challenges during our Dryland sessions and during our Zoom workouts. Let's get stronger together!


 
 
 
 
MUST READ/WATCH VIDEO:


 
 
 
 
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.
 
 









 
 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!
 
“It always seems impossible until it’s done.” -Nelson Mandela
Coach Jennifer Thiem
&
Coach Maureen Orr