
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:
-
https://www.youtube.com/watch?v=d9ICqoo8ze8 30 Min HIIT Cardio
-
https://www.youtube.com/watch?v=EeF47sA_o28 30 Min Cardio
-
https://www.youtube.com/watch?v=oqOdgp1zc0M 25 Min 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.
*** 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.
Go to : https://learn.usaswimming.org
SAFE SPORT TRAINING
DETAILED STEP BY STEP INSTRUCTIONS:
MUST READ/WATCH
VIDEO:
-
Leah Smith Has Developed An Avid Appreciation Of What She Does https://www.usaswimming.org/news-landing-page/2020/06/17/leah-smith-has-developed-an-avid-appreciation'-of-what-she-does
-
Alex Walsh Is Looking Forward To A Fast 2021 https://www.usaswimming.org/news-landing-page/2020/06/19/alex-walsh-is-looking-forward-to-a-fast-2021
-
Gretchen Walsh Is Ready To Take Her Next Step Forward Toward The Olympics https://www.usaswimming.org/news-landing-page/2020/06/05/gretchen-walsh-is-ready-to-take-her-next-step-toward-the-olympics
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.
-
Vegetables for Performance https://www.usaswimming.org/news-landing-page/2019/01/09/vegetables-for-performance
-
Plan it and Pack it and Post-Workout Foods and Beverages https://www.usaswimming.org/news-landing-page/2020/06/15/plan-it-and-pack-it-pre--and-post-workout-foods-and-beverages
-
Canned Beans and Peas Offer Great, Nutrient-Rich Choices for Athletes https://www.usaswimming.org/news-landing-page/2020/04/20/canned-beans-and-peas-offer-great-nutrient-rich-choices-for-athletes
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