
Weekly Mailer - June 29th
June 29, 2020 |
Happy Monday VJO Swimmers & Parents!
We had a great turn out yesterday for our team’s FIRST
Open Water Swim at Lake Berryessa. Our VJO Swimmers had so much fun
that we will be doing another Open Water Swim this Sunday, July
5th. Please see the “Open Water Swim” section below for
more details.
Make sure to also take a look at our Nutrition & Must
Watch Videos sections. Please have your swimmers read through these
articles and videos 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!
Open Water Swim Pictures
from - Sunday July 28th
Photo Cred to Marly Luna and Jessica Balugo
IN THIS WEEK’S WEEKLY
MAILER:
*Open Water Swim Recap
*Weekly Workouts
*Zoom Meeting Info
*Weekly Challenge “The 100 Challenge”
*Safe Sport Training
*Must Watch Video
*Nutrition Articles
*Open Water Swim - Sunday July 5th
*VJO Face Mask Fundraiser
*Back to Practice Survey
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 20 Min Cardio Video 4 to 5
times a week. We will be doing the 12 Minute Ab Workout 3 to 4
times a week. We will also be doing the 10 Min Foam Rolling for
Legs and the 12 Min Upper Body Static Stretching 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:
-
ttps://www.youtube.com/watch?v=tYo0rWVEmYc 30 Min HIIT Cardio
-
https://www.youtube.com/watch?v=GtEQBtljMM0 20 Min HIIT Cardio
-
https://www.youtube.com/watch?v=nkMhnd2kWIQ 12 Min Abs
-
https://youtu.be/v9DC6jcAvss 10 Min Foam Rolling for Legs
-
https://www.youtube.com/watch?v=EJIG6cpY3us 12 Min Upper Body Static Stretching
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.
*** 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 “The 100
Challenge”
This week we are challenging our swimmers to do 100 squats and
100 sit-ups everyday. We want to see who can complete this
challenge everyday this week totaling to 700 squats and 700 sit ups
for the week. Please email your coach at the end of the week if you
were able to complete this challenge. We will announce the winners
of this challenge next week.
SAFE SPORT TRAINING - PLEASE TAKE IF YOU
HAVEN'T!
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:
-
Building Champions - Ashley Twichell
-
Isabelle Staddens Dedication Has Made Her a Top Competitor in the Backstroke https://www.usaswimming.org/news/2019/05/24/isabelle-staddens-dedication-has-made-her-a-top-competitor-in-the-backstroke
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.
-
The Best Nutrition Advice Often Begins With It Depends https://sftest.usaswimming.org/news-landing-page/2019/07/15/the-best-nutrition-advice-often-begins-with-it-depends
-
Nutrition Tips for Sluggish Swimmers https://www.usaswimming.org/news/2020/01/14/nutrition-tips-for-sluggish-swimmers
VJO 2nd OPEN WATER
SWIM:
Sunday, July 5th,
9-11am
This Sunday, July 5th we will be having our 2nd Open
Water Swim from 9:00-11:00am at the Lake
Berryessa "Oak Shores Day Use Area". We will
be breaking up into groups of 5-10, by ability level and of course
will be staying 6 feet apart at all times. Coaches will have
Kayaks and rescue tubes and will be staying with each group of
swimmers at all times. All swimmers must completed a waiver to
participate.
The VJO coaches need to know who is interested in attending
this event. If your swimmer is interested in
participating in this Open Water Practice please email Coach
Jennifer at [email protected]
as soon as possible. We can take 25
swimmers.
Directions: When
you arrive at Oak Shores, you will take a right and drive south,
down the road and park in the last parking lot. We will meet on the
open shore area at the buoyed swim area. Note that parking
fills quicky, so it is best to arrive early.

The Open Water Swim is open to all VJO
swimmers (parents are also invited.)
Coaches will have kayaks and safety
equipment.
All participants and parents MUST social
distance at all times.
Swimmers, please wear a bright colored cap
if you can. This will help coaches spot our
swimmers.
VJO Waiver -
Mandatory
All swimmers must turn in a signed copy of
the VJO Waiver prior to starting the Open Water Swim. We recommend
printing and signing this waiver at home prior to the Open Water
Swim. If you are not able to print the Waiver at home, coaches will
have printed copies available at the Open Water Swim.
Below I have provided everyone with Open
Water Safety Information I recommend reading over
VJO FACE MASK
FUNDRAISER
Help support our team and order a custom VJO Face Mask!
The face masks come in 4 sizes (child, adult small, adult
medium, and large adult).The elastic is adjustable for fit.
All face masks are made to order and limited edition. Cost will be
billed to your VJO account on file. These face masks have
been made by our very own VJO swimmers and families. 100% of the
proceeds will be going back to team.
COST: 1 for $10, 3 for $25 or 6 for
$50
PAYMENT: Cost will be billed to your VJO
account on file.
ORDERING: Email and phone number are needed
on all order forms. You will receive and email and or text when
your order is ready for pick-up.
PICK-UP: Orders can be picked up on the
McQuilling Family porch at 829 Sutter Street Vallejo, California
94590
A Special "Thank you" to the McQuilling & Grant Family for
creating and organizing this Fundraiser.
Click Here to Place an Order: https://docs.google.com/forms/
BACK TO PRACTICE
SURVEY
This week I will be
emailing out a "Back to Practice Survey". If we are able
to start practicing on Monday, July 20th at Cunningham Pool, which
swimmers plan to get back into the water? Water space and
time will be very limited as we will only be able to put 1-2
swimmers per lane. With this, we need an exact head count of
which swimmers plan to get back into the water and when.
Please watch out for the "Back to Practice Survey" coming out this
week.
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!
“There is no elevator to success, you have to
take the stairs.” -Unknown
Coach Jennifer Thiem
&
Coach Maureen Orr