Weekly Mailer - July 13th 2020
Happy Monday VJO Swimmers & Parents!
Updates for this Week
This week we are excited to continue our in person Dryland Practices for all groups on Monday and Wednesdays in American Canyon. The in person Dryland Practices went very well last week. All our kids had a great time and did a great job wearing their masks and social distancing during practice. This week we are also adding Virtual Zoom Dryland Workouts on Tuesday and Thursdays from 5:00-5:45pm for our younger swimmers (Hammerheads, Leopard and Mako). Some of our younger kids are not able to participate in the in person drylands and this offers a way for all our younger swimmers to stay active. All Hammerheads, Leopard and Mako swimmers are invited to the Virtual Zoom Dryland Workouts on Tuesday and Thursdays this week. More details below.
Returning to Swim Practice - We also hope to be able to start in water swim practice for our Junior, Junior 2 and Senior Groups this week in American Canyon and next week in Benicia for all our younger kids (Hammerheads, Leopard and Mako). We are still working out details and have not signed any contracts yet, but we are very hopeful to get water time soon. When water time has been finalized we will send out an email to everyone advising of practice times and new facility procedures. Make sure you take our VJO "Return to Practice Survey" if you havent already.
Update on Cunningham Pool - There have been more delays with construction at the Cunningham Pool, so we are now looking at middle to late August before the pool opens. We are working on securing water time at both the Benicia and American Canyon Pool for all groups. We will have everyone back in the water very soon.  
Have Your Swimmer Read the Weekly Mailer -  Please make sure to take a look at our Nutrition & Must Watch Videos sections. Have your swimmer 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.
*Weekly Workouts
*In Person Dryland Practices for All Groups
*Zoom Dryland Workouts for Younger Groups
*Mandatory Swim Practice Protocol Training Zoom for JR, JR2 & SR Groups
*Weekly Challenge “The 50 Challenge”
*Must Watch Video
*Nutrition Articles 
* Back to Practice Survey - DUE LAST WEEK - Fill Out ASAP

July 13th-19th
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 20 Min Cardio and the 15 Min Full Body HIIT Video 4-5 times a week, the 12 Min Ab Video 3-4 times a week and the 15 Min Daily Stretching Routine Video 2-3 times a week.
Flexibility: Make sure to keep focusing 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. 15 Min Daily Stretching Routine

This week all groups will be meeting in person again for Dryland Practice on Monday & Wednesday.  Last week our Dryland Practice went very well. All our swimmers did a great job wearing their masks and social distancing. These dryland Practices are much more productive and the kids have a lot more fun.  
*All Swimmers and Parents must social distance and stay 6 feet apart at all times.
 *Swimmers must wear a face mask. Swimmers will be able to take off their face mask when needed while exercising during the workout, but will put their face mask back on at the end of the workout.
*There will be NO SHARING of any items. 
*All swimmers please bring a water bottle and a towel or something to sit on. 
*Junior, Junior 2 & Seniors, please bring your rollers.
Location: All groups will be meeting in front of the American Canyon Philip West Aquatics Center (100 Benton Way, American Canyon), then walking to one of the many nearby grassy areas.  Leopard, Mako and Hammerhead Groups will be doing their dryland in the grassy area behind the Boys and Girls Club.
Junior 2 & Senior Group  - 4:15-5:45pm
Junior Group  -                   4:30-5:45pm
Leopard & Mako -               6:00-7:00pm
Hammerhead 1 & 2 -          6:00-7:00pm
VJO Waiver - Mandatory
All swimmers must turn in a signed copy of the VJO Waiver prior to participating in a VJO Dryland Practice or any VJO event (Dryland Practice, Open Water Swim, Team Hike or Swim Practice). We recommend printing and signing this waiver at home prior to your first Dryland Practice.  If you are not able to print the Waiver at home, coaches will have printed copies available at the Open Water Swim. Only one waiver is needed. If you have already turned in a signed waiver you are good to go.

Hammerheads, Leopard & Mako Groups
Tues & Thurs 5:00-5:45pm
This week we will also offer Virtual Zoom Dryland Workouts for all our Younger kids (Hammerheads, Leopard and Mako Groups).  Some of our younger kids are not able to participate in the in person drylands and this offers a way for all our younger swimmers to stay active. All Hammerheads, Leopard and Mako swimmers are invited to the Virtual Zoom Dryland Workouts this week on Tuesday and Thursdays from 5:00-5:45pm.
Zoom Dryland Workout Info:
Tuesday, July 14th -     5:00-5:45pm
Thursday, July 15th -   5:00-5:45pm
Join Zoom Meeting
Meeting ID: 836 2348 8524
Password: 519145

Mandatory for all JR /JR2 /SR Swimmers
All Junior, Junior 2 and Senior Group swimmers and families will be taken through a 15-30 min Zoom Swim Practice Protocol Training prior to being able to sign up for any AC swim practices. This training is required for all VJO Junior, Junior 2 and Senior Group swimmers who wish to practice at the AC Pool. Parents, we recommend you sitting through the training and we welcome your questions. During this training we will go through a PowerPoint Presentation and teach our swimmers the protocol and procedures that we will be following at the AC Pool. There will be two training Zooms offered; one on Monday and one on Tuesday.
Swim Practice Protocol Training Zoom Times:
Monday, July 13th  - 2:00-2:30pm
Tuesday, July 14th - 9:00-9:30am
Swim Practice Protocol Training Zoom Meeting
Meeting ID: 841 4617 4073
Password: 417602

WEEKLY CHALLENGE “The 50 Challenge”
This week we are challenging our swimmers to do 50 push-ups and 50 lunges everyday this week (Monday-Sunday). We want to see who can complete this challenge everyday this week totaling to 350 push-ups and 350 lunges for the week. Please email your coach at the end of the week (Sunday) if you were able to complete this challenge. Last week we had 4 VJO swimmers complete “The 100 Challenge”. We hope to have even more swimmers this week. We will announce the winners of this challenge next week. 
Congratulations to the following “100 Challenge Winners” from last week:
Savannah Sandoval
Vanessa Sandoval
Jaela Balugo
Juliana Bondoc


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.

In anticipation of being able to return to swim practice very soon, we need all families to complete the following survey. This survey was due last week. If you still have not taken the survey, please do so ASAP.
In order to comply with local and state social distancing guidelines, swim groups and practice times may need to be drastically altered to accommodate all of our swimmers. For this reason, it is important that we obtain an accurate headcount of swimmers returning to practice. Please read through the following info and answer the questions on the very brief survey above. 
Our return will most likely include, but is not be limited to, the following restrictions and protocols:
-Limits on the number of swimmers in the pool at one time, requiring smaller practice groups and shorter practice times in order to provide lane space to as many athletes as possible.
-Swimmers will arrive wearing their suits and leave wearing their suits – limited locker room use.
-There will be no sharing of any equipment.
-Only Swimmers and potential volunteers will be allowed on deck during practice. Parents may view practices from outside the fence area.
-Swimmers may not congregate in groups before or after their scheduled practice times.
-No parents or siblings allowed to wait on deck or in the facility.
-More detailed instructions, similar to the safety rules and guidelines for current open water swims and dryland practices, will be shared before we return to the pool. For now, please remember that we all must proceed with caution and patience.
Please take a few minutes to answer a few questions that will assist the staff with planning for our return to the pool.  Thank you!

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!
“Sometimes we’re tested not to show our weaknesses, but to discover our strengths.” -Unknown 
Coach Jennifer Thiem
Coach Maureen Orr