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Weekly Mailer
|
June 1, 2020 |
Happy Monday VJO Swimmers &
Parents!
We have 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 that we would like all of our swimmers to read and watch.
Please take your Safe Sport Training Course if you have not done so
yet. This is very important and we are waiting for all parents and
12 & over swimmers to complete it. Remember to keep up your
workouts!
IN THIS WEEKLY
MAILER:
*Pool Update
*Weekly Workouts
*Zoom Meeting Info
*Weekly Challenges
*Safe Sport Training
*Must Watch Video
*Nutrition Articles
* Fitter & Faster FREE Webinars
*Dinner Fundraiser
*Guest Speaker Recap
*Solano Swim League Week#3 Results and Team
Standings
POOL UPDATE
Unfortunately the Cunningham Pool remodel is now behind
schedule and the estimated completion date is July 1st. However, we
are working hard to secure other pool space until the time
Cunningham Pool re-opens. Our Board and Coaches continue to work
with the Solano County Health Department on getting "Lap Swimming"
approved in Solano County. We have been working closely with some
of the City Councilmen and our teams "Return To Pool Plan"
and a letter was presented at the County COVID-19 Task Force
Meeting a couple weeks ago. We have been able to get "Lap Swimming"
in Solano County verbally approved by the County Health Department,
but we are now waiting for this to come out in
writing.
When our team is able to get back into the pool for practice
all VJO coaches, swimmers and parents will go through a Zoom
training to learn all the new practice
procedures that will be in place. You can be rest
assured that safety is going to be our number one concern when
returning to the pool. We will continue Weekly Zoom Meetings and
half price dues until groups are back into the water. We
foresee some of our groups being able to start getting back into
the water at other facilities in the next couple of weeks. We will
notify everyone when this happens. Thank you everyone for your
patience. Go SHARKS!
- Head Swim Coach, Jennifer Thiem
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 12 minute Full Body HIIT Workout Video or the 20 minute
Low Impact Cardio & Ab Workout Video 4 to 5 times a week. We
will be doing the 10 minute Tabata/Abs Workout Video 3 to 4 times a
week. We will also be doing the 20 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.
Workout Videos:
-
https://www.youtube.com/watch?v=KNlhyiA3h9o 12 Minute Full Body HIIT
-
https://www.youtube.com/watch?v=_t_DwpxWjyo 20 Minute Low Impact Cardio & Abs Workout
-
https://www.youtube.com/watch?v=r0LJ5-QiXUE 10 Minute Tabata/Abs Workout
-
https://www.youtube.com/watch?v=W_3Ytb_9K68 20 Minute 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.
*** Zoom Meeting login ID’s were emailed out to all
groups last Thursday 5/30/20 ***
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 CHALLENGES
Solano County Swim League - Week #4
Challenges
We are excited to announce our
Week #4 of the Solano County Swim League Challenges.
This Friday, June
5th at 5:00pm will be our next league competitions. Below
are the Week #4 Challenges, so our swimmers can
start working on them. The coaches will be running through
these challenges in our Weekly Zoom Meetings next
week.
Week #4 Solano Swim
League Competitions
Date: Friday June
5th
Time:
5:00-6:00pm
Zoom
Link:
Guest
Speaker: This week we will again have a surprise
guest speaker joining us on our Zoom. This guest speaker is an
Olympian and they will be talking to all our swimmers.. Who could
it be? Join us next Friday to find out who our Olympic guest
speaker is.
EVENTS:
Event # 1 - Swim Trivia
Contest
Each
team (VJO, SASO & VACA) will compete and answer 10 swim trivia
questions as fast as possible. Electronic devises by be
used.
Event #2 - Cutie Eating
Contest (1 swimmer per team)
Each
swimmer must peel and eat 5 cuties oranges, one at a time as fast
as possible.
Event #3 - Clapping Crunches
Relay (3 swimmers per relay team)
Swimmers will perform clapping crunches as a
relay. Teams will include:
10
and under - 30 crunches
11-12
-
40 crunches
13
and older - 50 crunches
Event #4 - Cupcake Decorating Contest
"Swim" (1 swimmer per team)
Each
team will select one swimmer to present their “swim”
themed cupcake. Coaches and
swimmers will vote on their favorite
designs.
Event #5 - Speed Skaters
Contest (3 swimmers per team)
Swimmers will complete as many speed skaters as
they can in one minute.
10
and under
11-12
13
and older
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 WATCH
VIDEOS:
Finding a Voice at the Leadership Summit USA Swimming
: https://www.youtube.com/watch?v=vtYHTtag_ns
Anatomy of a Swimmer: https://www.youtube.com/watch?v=1FcNiirTV1Y
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.
-
Nutrition for the Swimming Student Athlete https://www.ncaa.org/sites/default/files/Swimming%20Sports%20Nutrition%20WEB.pdf
-
Eat Right, Swim Faster https://swimswam.com/eat-right-swim-faster-nutritional-guide/
-
8 Nutritional Recommendations for Swimmers https://swimswam.com/8-nutritional-recommendations-for-swimmers/
FITTER & FASTER FREE
WEBINARS
June
2nd - ONLINE BACKSTROKE TECHNIQUE COURSE
PREVIEW(Tuesday, June 2 @ 1:00pm
PST)
Led by: Olympic Gold Medalist Tyler Clary and
Elite Clinician John Shebat
Come and see what it is like in our online technique courses!
We will go over good and bad technique along with ways to fix
mistakes.
June 2nd - FITTER &
FASTER FUEL: TURKEY BURGERS AND CARROT
FRIES
(
Tuesday, June 2 @ 3:00
pm PST)
Led by: Olympic Gold Medalist
Cierra Runge.
Join us to watch and learn as Cierra Runge
teaches us how to prepare healthy turkey burgers and carrot
fries!
June 3rd - BREAKING IT
DOWN: THE 400 IM
(
Wednesday, June 3 @
1:00pm PST)
Led by: Olympic Gold Medalists Tyler Clary and
Gunnar Bentz
HOW TO TRAIN FOR AND EXECUTE A WORLD CLASS
400IM. Learn from World Class 400 IM’er Gunnar Bents who will
be joined by Tyler Clary how to take your 400 IM to the next level
through drills and sets!
June 9th - FITTER & FASTER FUEL:
PARFAITS WITH HOMEMADE GRANOLA
(
Tuesday, June 9 @
3:00pm PST)
Led by: Olympic Gold Medalist Cierra
Runge
PARFAITS WITH HOMEMADE
GRANOLA….YUM!
Join is in an interactive presentation on
how to make this easy to prepare and delicious meal. This is
healthy and easy to digest fuel that can be easily packed for a
swim meet!
JAMAICAN JERK RIBS - VJO
FUNDRAISER
DINNER DELIVERY TO YOUR
DOOR
***Wednesday
Orders Still Open***
Stay at home and have a Jamaican Jerk Rib Dinner for four
delivered to your door on Monday, June 1st or Wednesday, June
3rd for $35. Cost will be billed to your VJO account on file.
All meals will be delivered between 3-5pm (on Monday &
Wednesday) to residences in Benicia, American Canyon and
Vallejo. If you do not live in these 3 cities, please contact Coach
Jennifer and make arrangements to pick up at the Cunningham Pool.
This is first come first serve. Only 10 dinner sign-ups available
per day. All orders must be placed by 12pm the day prior.
COST: $35
COST: $35
BILLING: Amount will be
billed to team account
DELIVERY TIME: Between 3-5pm
DELIVERY TIME: Between 3-5pm
Menu: Jamaican Jerk Ribs over rice and beans
with a mango slaw
(feeds a family of four)
This dinner will been prepared and delivered to you by
the Panlilio Family.
100% of the proceeds go to Vallejo Aquatic
Club.
Meals will need to be reheated in the oven or microwave.
Instructions will be provided.
HOW TO SIGN-UP: Clink the link below to
have your dinner delivered. The entire google form must be filled
out.
Please contact Head Coach, Jennifer Thiem at
[email protected] if you have any questions.
Go SHARKS!
RECAP - ALUMNI ZOOM GUEST SPEAKER Alyssa
Powell
Last Thursday’s Zoom Meeting with guest speaker, Alyssa
Powell went awesome! Alyssa talked about “Overcoming
Adversity” in many different areas. We received some great
feedback from our swimmers and parents and they all walked away
with some great insight to what it truly means to overcome
adversity as an elite level athlete. Swimmers, remember we love
your feedback and it helps us decide who we will bring in as a
guest speaker. The more feedback you guys give us the better. If
you guys have any topics or can think of someone you would like to
have as a guest speaker, please reach out to Coach Jennifer or
Coach Maureen.
SOLANO COUNTY SWIM
LEAGUE
TEAM STANDINGS & WEEK #3
RESULTS
Below are the totals from Solano Swim League Week
#3 Competitions. At the bottom you will also notice the Totals
for Week#3 and the Overall Totals for our League up to
now. You will notice that VJO had a tie for
the Week 3 WIN and is now in the lead overall. Yes
that is right VJO is leading the League. We are now in 1st
place! Great job swimmers! Keep up the hard work and
keep logging into our League competitions to cheer your
team mates on.
Go SHARKS!
Rubik’s Cube Race
VJO 3 points *Gabe Cueva*
SASO 2 points
VACA 1 point
VJO 3 points *Gabe Cueva*
SASO 2 points
VACA 1 point
Pushup Relay 3 participants per relay
VACA 6 points
VJO 3 points *Anna Efe, Raffy Cueva & Zak Raymond*
SASO 2 points
Sit-Up Contest
12 and under
SASO 3 points
VJO 2 points *Dez Panlilio*
VACA 1 point
13 and older
VACA 3 points
VJO 2 points (tie for second) *Zak Raymond*
SASO 2 points (tie for second)
Blindfolded Drawing Contest
12 and under
VACA 3 points
VJO 2 points *Ellen Goncharova*
SASO 1 point
13 and older
VJO 3 points *Sunny Kanzan*
SASO 2 points
VACA 1 point
WEEK 3
TOTALS
VJO 15 points
VACA 15 points
SASO 12 points
OVERALL
TOTALS (thru Week 3) ***WAHOOOOO!***
VJO 30 points
SASO 29 points
VACA 26 points
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!
“Your body is your most priceless possession.
Take care of it.” -Jack Lalane
Please let us know if you have any questions.
Coach Jennifer Thiem
&
Coach Maureen Orr
