
Weekly Mailer
June 15, 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 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:
-
https://www.youtube.com/watch?v=AZ-rJgdOYGU 15 Min Full Body HIIT
-
https://www.youtube.com/watch?v=LCOy-6BcRkI 10 Min Power Cardio Workout
-
https://www.youtube.com/watch?v=8LMVy1tNnO4 10 Min Ab Workout
-
https://www.youtube.com/watch?v=75KawzWpZMY 12 Min Full Body Stretch
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.
Go to : https://learn.usaswimming.org
SAFE SPORT TRAINING
DETAILED STEP BY STEP INSTRUCTIONS:
MUST READ/WATCH
VIDEO:
-
https://www.usaswimming.org/news-landing-page/2020/06/09/making-your-return-back-to-the-water-as-smooth-as-possible Making Your Return Back To The Water As Smooth As Possible
-
https://www.usaswimming.org/news-landing-page/2020/06/08/cody-miller-doing-everything-he-can-to-stay-in-shape-during-quarantine Cody Miller Doing Everything He Can To Stay In-Shape During Quarantine
-
https://www.usaswimming.org/video-landing-page/leg-conditioning-home-workout-with-nic-fink Leg Conditioning Home Workout With Nik Fink
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.usaswimming.org/news-landing-page/2018/10/16/top-tips-for-increasing-strength-through-nutrition Top Tips or Increasing Strength Through Nutrition
|
|
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