
Weekly Mailer
May 26, 2020 |
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:
-
https://youtu.be/Mvo2snJGhtM * 20 min full body
-
https://youtu.be/M60AVSKVqUA * 12 min HIIT
-
https://youtu.be/WdmSDzKdgkI * 10 min abs
-
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 [email protected]
or [email protected].
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.
-
Hydration Tips for Swimmers (June 20th 2017) https://www.usaswimming.org/news-landing-page/2017/06/20/summer-hydration-tips-for-swimmers
-
Nutrients to Help Your Body Recover After Intense Training (May 18th 2020) https://www.usaswimming.org/news-landing-page/2020/05/18/nutrients-to-help-your-body-recover-after-intense-training
-
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)
-
3 Tips to Help Pick a Healthy Cereal (Nov 18th 2016) https://www.usaswimming.org/news-landing-page/2016/11/18/3-tips-to-help-pick-a-healthy-cereal
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