Weekly Workouts, Write Your First Swim Workout Weekly Challenge & Zoom Meetings

Happy Monday VJO Swimmers & Parents!

Below are this week's Workout YouTube videos with step by step instructions. Coach Maureen and I will be doing the 30 minute Strength and Conditioning Full Body video video 4 to 5 times a week, the 10 minute Full Body Cardio HIIT video 3 to 4 times a week, the 10 minute Yoga for Neck, Shoulders & Upper Back video and the 20 minute Gentle Yoga for Tight Legs video 2 to 3 times a week to work on flexibility.


Workout Videos for April 13th - April 17th 2020

  • 30 min Strength and Conditioning Full Body (30 min, 4-5 days/wk) I

  • Full Body HIIT Cardio Video - No equipment Needed (10  Min, 3-4 days/wk)

  • Yoga For Neck, Shoulders & Upper Back (10 min, 2-3 days/wk)

  • 20 Minute Gentle Yoga Stretch for Tight Legs (20 min, 2-3 days.wk)


Weekly Zoom Meetings For All Groups!

This week we will be continuing our Weekly Zoom Video Group Meetings for all groups! The Zoom meetings have been going great so far 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. Security enhancements for Zoom Meeting have increased this week. All meetings will now have the waiting room feature automatically turned on and password enabled. Coach Jennifer will re-send out each group's login and password information today. 

     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 - “Create Your First Swim Workout”

Our coaches have created “Weekly Challenges”.  All our VJO swimmers are encouraged to participate in these fun challenges!  This week's Weekly Challenge is a  “Create Your First Swim Workout ”.  

What Will Your First Swim Workout be When You Are Able to Get Back into the Water?

On our first day back to practice, what do you want your workout to be? Here is your chance to write the workout our first day back at the pool.  What have you been dying to do in the water that you haven't been able to do for weeks now? Imagine yourself back in the pool and come up with a workout that you would want to do on your first day back. One of these submitted workouts will be chosen for our first practice. 


How to Send in Your Workout? You can email your swim workout to Coach Jennifer ( [email protected] ) or send it through our team Facebook messenger, team Instagram messenger or GroupMe (for Junior/Junior 2/Senior).  





Make sure to take advantage of your time and get better at something each day.  

Keep up your workouts!

“Don’t count the days, make the days count.” -Muhammand Ali


Please let us know if you have any questions.

Coach Jennifer Thiem

[email protected]


Coach Maureen Orr

[email protected]