Background-image
Partners
Elsmore+Swim+Shop
USA+Swimming
Pacific+Swimming
Avery+Greene+Honda
RT+Western+Inc
Minuteman+West+Consulting+Group
Solano+Association+of+Realtors
Klimisch%27s+Inc.
Axelrode+Orthodontics
Vallejo+Children%27s+Dentistry
Dr.+Nordstrom%2C+DDS
Aloha+Saw+%26+Mower
American+Canyon+Orthodontics
Smart+%26+Final
eScrip
Weekly Mailer

June 22, 2020
Happy Monday VJO Swimmers & Parents!
Our coaching staff is working to putting together some Open Water Swims, In Person Dryland Workouts, and Team Hikes / Bike Rides.  We continue to work to secure water time at other facilities for in water practices. Please look out for upcoming emails with details about these events.  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 Challenge
*Safe Sport Training
*Must Watch Video
*Nutrition Articles 
*Solano Swim League Final Week Recap
*VJO Dinner Fundraiser Over


 
 

 
WEEKLY WORKOUT 
June 22nd-28th
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 30 Min HIIT Cardio or the 30 Min Cardio Video 4 to 5 times a week. We will be doing the 6 Minute Ab Workout 3 to 4 times a week. We will also be doing the 25 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: 
 
 




 
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. 
*** An email will be sent out to all groups with each groups Zoom Meeting login ID’s. All Zoom Meeting ID's and passwords will be staying the same*** 
            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:
"Most VJO Inspired Piece of Art"
This week we are challenging our swimmers to bring out their inner artist! We want you guys to create your most VJO inspired piece of art. The piece of art can be anything you’ve created with your hands. I.E a painting, something you’ve sewn, baked, knitted, colored, built ext. Get your creative juices flowing, because we can’t wait to see what you guys come up with! 



 
 

 
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 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.

 
 
 
 
 
 
 
SOLANO SWIM LEAGUE -  FINAL WEEK RECAP:
Thank you for all our VJO Swimmers who came and cheered on our team at the LAST Solano League Challenge. A special thank you to our swimmers who represented our team, Olivia Pettit, Zach Raymond, Anna Efe, Louisa & Vivienne McQuilling, Ellen Goncharov, Raffy Cueva, Amanda Luna and Mackenzie Kawashiri and Alex Grant for being our very spirited announcers. Thank you to all that participated in the Taboo game. You guys all did an amazing job representing VJO!
 
 
 
 
 
 
 
VJO DINNER FUNDRAISER OVER
Thank you Panlilio Family!
Unfortunately we are unable to host our last VJO Dinner Fundraiser this week. Work schedules have changed for the Panlilio family and unfortunately time does not allow them to host any additional VJO Dinner Fundraisers.  We can’t thank the Panlilio Family enough for the amazing dinners and fundraising opportunities they provided our team. The dinners were absolutely phenomenal. We hope to be able to continue these dinner fundraisers again in the future. 
We give a BIG “Thank you” to the Panlilio Family!

 
 
 
 
 
 
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!
 
“It’s going to be hard, but hard doesn’t mean impossible”    -anonymous 
This quote was chosen by Amanda Luna. 
“I like this quote because when I think something is hard then I feel like giving up but even if it’s hard it’s not impossible.”
Thank you for this inspirational quote Amanda!
 
Coach Jennifer Thiem
&
Coach Maureen Orr