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Weekly Mailer
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 WEEK’S WEEKLY MAILER:
*Weekly Workouts
*Zoom Meeting Info
*Weekly Challenges
*Safe Sport Training
*Must Watch Video
*Nutrition Articles 
*Last Dinner Fundraiser 




 
WEEKLY WORKOUT 
June 15th-21st
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 15 Minute Full Body HIIT & 10 Minute Power Cardio 4 to 5 times a week. We will be doing the 10 Minute Ab Workout 3 to 4 times a week. We will also be doing the 12 Minute Full Body Stretch 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: 
  1. https://www.youtube.com/watch?v=LCOy-6BcRkI 10 Min Power Cardio Workout 





 
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





 
SOLANO LEAGUE CHALLENGE:
This Friday we will be having our last Solano League Zoom. This week’s Challenges are as follows:
 
1.How many squats can you do in 1 minute. You must squat all the way down into a chair.
2. How many bathing suits can you put on over your clothes in one minute. We will have one boy and one girl from each age group.
3. Hand Relase Burpee Relay. 10&U will do 20, 11&12 will do 30 and 13&Over will do 40.
4. How many caps can you put on in a minute without ripping them. You must have a minimum of 10 caps. We will have three boys and three girls from each team.
We will be competing in a game after we go through all the challenges, so we will need all swimmers there to help!
 
 
 
Thursday, during your group’s scheduled Zoom Meeting, we will be going through each one of these challenges to see who will be representing our team on Friday. Make sure you are practicing!    





 
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. 
 
SAFE SPORT TRAINING DETAILED STEP BY STEP INSTRUCTIONS: 
 
 
 
 
 
 
MUST READ/WATCH VIDEO:


 
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.
 
 
 
 
 
 
 
 
 
LAST VJO DINNER FUNDRAISER
(Wed, June 24th & Fri, June 26th)
We will have our last VJO Dinner Fundraiser on Wednesday, June 24th and Friday, June 26th. We thank everyone for their support during these dinner fundraisers. More info about our last dinner fundraiser to come soon. 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 you have a lane, you have a chance.” -Unknown
This quote was chosen by Louisa McQuilling. “I chose this quote because I feel like before I even swim my event I give up or think I’ll do badly but when I think that it’s usually how the swim goes so I feel like you never know how a swim could go so if you have a lane you have a chance.” 
Thank you for your inspirational quote Louisa!
 
Coach Jennifer Thiem
&
Coach Maureen Orr