
Weekly Mailer
June 7, 2020 |
Happy Monday VJO Swimmers &
Parents!
Make sure to take a look at new
sections in our Weekly Mailer (Nutrition & Videos). Please have
your swimmers read through this Weekly Mailer 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!
IN THIS WEEKLY MAILER:
*Weekly Workouts
*Zoom Meeting Info
*Weekly Challenges
*Safe Sport Training
*Must Watch Video
*Nutrition Articles
*Fitter & Faster FREE Webinars
*Dinner Fundraiser Recap
*Solano Swim League Week#4 Results and Team
Standings
WEEKLY WORKOUT - June
8th-14th
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 Workout Video Impact Cardio & Ab 4 to 5
times a week. We will be doing the Squat Challenge 100 Reps Video
and the Total Core/Ab Workout Video 3 to 4 times a week. We will
also be doing the 10 Minute Quick Daily Stretching Routine
2-3 times a week to help maintain our flexibility.
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:
-
https://www.youtube.com/watch?v=SpsnBfV5RfU 20 Min Workout
-
https://www.youtube.com/watch?v=ZgDudqUjQIw Squat Challenge 100 Reps 5 min
-
https://www.youtube.com/watch?v=glxrwC9zsHY 15 Min Total Core/Ab Workout
-
https://www.youtube.com/watch?v=N7tD_DK4gG8 10 Min Quick Daily Stretching Routine
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
CHALLENGE
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 READ / WATCH
VIDEOS:
-
https://swimswam.com/swimswam-podcast-grant-house-on-lessons-throughout-entire-swimming-career/ Grant House on Lessons Throughout Entire Swimming Career Under Bob Bowman
-
https://swimswam.com/5-things-track-log-book-besides-swim-practices/ 5 Things to Track in Your Logbook (Besides Your Swim Practices)
NUTRITION
ARTICLES:
Below are two 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.
-
https://www.swimmingworldmagazine.com/news/the-big-deal-about-a-swimmers-nutrition/#:~:text=The%20other%20half%20of%20a,every%20pound%20of%20body%20weight. The Big Deal About a Swimmer’s Nutrition
-
https://www.ussportscamps.com/tips/swim/peak-performance-swimming-nutrition 10 Step Guide to Proper Nutrition for Swimmers
FITTER & FASTER FREE
WEBINARS

June 9th -
FITTER & FASTER FUEL: PARFAITS WITH HOMEMADE
GRANOLA
(Tuesday, June 9th
@ 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!
June 16th - FITTER & FASTER FUEL: OVERNIGHT
OATS
(Tuesday, June
16 @ 3pm PST)
Led by: Olympic Gold Medalist and
Nutrition Specialist Cierra Runge
WANT TO MAKE AN EASY PRE-PRACTICE OR SWIM MEET SNACK THAT WILL
HELP YOU SWIM FAST?
This week Cierra will show us how to prepare overnight oats
– an easy, healthy swim meet snack!
We get asked all the time what are good foods/snacks to bring
to a swim meet or a practice. This is hands down one of the
best. Overnight oats are also a great morning snack/meal that
you can eat before a morning practice!.
- CARL LEWIS INTERVIEW
- KATIE LEDECKY INTERVIEW
- JANET EVANS INTERVIEW
- CONNOR JAEGER INTERVIEW
- BREAKING DOWN THE 200 IM
- BROWSE ALL REPLAYS
5th VJO DINNER FUNDRAISER -
RECAP
Thank you
Everyone!
Thank
you to everyone that participated in our fifth Dinner
Delivered to Your Door Fundraiser on June 1st & 3rd. With your
help our team raised over $420. 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.
SOLANO SWIM LEAGUE WEEK
#4
RECAP &
RESULTS

Thank you to all our VJO swimmers that participated in last
Friday’s League Competitions on Zoom. We had a great turn
out! A special thank you to our swimmers that represented our team,
Louisa McQuilling, Anna Efe, Raffy Cueva, Zak Raymond, Dez
Panlilio, Ellen Gooncharova, Alex Grant and Mackenzie Kawashiri
(our very spirited team announcer). You guys did amazing!
SOLANO COUNTY SWIM
LEAGUE
TEAM
STANDINGS

Below are the totals from Solano Swim League Week
#4 Competitions. At the bottom you will also notice the Totals
for Week#4 and the Overall Totals for our League up to
now. You will notice that VJO had a tie for
the Week 4 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!
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!
“The key to success is to focus on goals, not
obsticles." -unknown
Please let us know if you have any questions.
Coach Jennifer Thiem
&
Coach Maureen Orr