
Weekly Mailer - July 20th 2020
July 20, 2020 |
Happy Monday VJO Swimmers &
Parents!
Updates for this
Week
In Person Dryland
Practice - This week we are continuing our in person
Dryland Practices for all groups on Monday and Wednesdays in
American Canyon. The in person Dryland Practices have been going
very well. All our kids do a great job wearing their masks and
social distancing during practice. More details about Dryland
Practices below.
Zoom Dryland Workouts
(H1, H2, LS & MS Groups) - This week we will have our
Virtual Zoom Dryland Workouts on Tuesday and Thursdays from
5:00-5:45pm for our younger swimmers (Hammerheads, Leopard and
Mako). All Hammerheads, Leopard and Mako swimmers are invited to
the Zoom Dryland Workouts on Tuesday and Thursdays this week. More
details below.
Swim Practices for
JR/JR2/SR Groups - This week our Junior, Junior 2 and
Senior Groups will have swim practice on Tues and Thurs at the
American Canyon Philip West Pool. Junior Group will practice from
6:00-7:10pm and the Junior 2 and Senior Group will practice from
7:00-8:15pm.
Swim Practice for
H1, H2, LS & MS Groups - The Hammerheads, Leopard and
Mako Groups will have their first in the water practice this
Sunday, July 26th at the American Canyon Philip West Pool. Swimmers
will need to sign up online in order to practice on this day as
space will be limited. All swimmers will need to take a Zoom
Training for the Swim Practice Protocol prior to the practice this
Sunday.
IN THIS WEEK’S WEEKLY
MAILER:
*Weekly Workouts
*In Person Dryland Practices for All Groups
*Zoom Dryland Workouts for Younger Groups
*Swim Practice for Junior, Junior 2 & Senior Groups (Tues
& Thurs)
*Swim Practice for Hammerheads Leopard and Mako Groups
(Sunday)
*Mandatory Swim Practice Protocol Training Zoom for Younger
Swimmers
*Weekly Focus
*Must Watch Video
*Nutrition Articles
WEEKLY
WORKOUT
July
20th-26th
Below are Coach Jennifer and Coach Maureen's Workout YouTube
videos for this week. Coach Maureen and Coach Jennifer will be
doing the 20 Full Body or the 20 Min Full Body HIIT Video 4-5 times
a week, the 20 Min Total Ab Video 3-4 times a week and the 15 Min
Daily Stretching 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:
-
https://www.youtube.com/watch?v=oKfNUOWuZV8 20 Min Full Body
-
https://www.youtube.com/watch?v=siN36IQGX3A 20 Full Body HIIT
-
https://www.youtube.com/watch?v=-b2lNLq3EaA 20 Min Total Core
-
https://www.youtube.com/watch?v=utrAlZf_Pjs 15 Min Full Body Stretch
DRYLAND PRACTICES IN
PERSON
This week all groups will be meeting in person again for
Dryland Practice on Monday & Wednesday. Our Dryland
Practices have been going very well. All our swimmers have been
doing 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.
IN PERSON DRYLAND PRACTICE
DETAILS:
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.
Time:
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.
ZOOM DRYLAND WORKOUTS
FOR
Hammerheads, Leopard & Mako
Groups
Tues & Thurs
5:00-5:45pm
This week again 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 21th -
5:00-5:45pm
Thursday, July 23th -
5:00-5:45pm
Join Zoom Meeting
Meeting ID: 836 2348 8524
Password: 519145
SWIM PRACTICE TIMES FOR JR/JR2/SR
GROUPS
This week our Junior, Junior 2 and Senior Groups will have
swim practice on Tues and Thurs at the American Canyon Philip West
Pool. Junior Group will practice from 6:00-7:10pm and the Junior 2
and Senior Group will practice from 7:00-8:15pm.
SWIM PRACTICE FOR HAMMERHEADS, LEOPARD
& MAKO GROUPS
Sunday, July
26th
The Hammerheads, Leopard and Mako Groups will have their first
in the water practice this Sunday, July 26th at the American Canyon
Philip West Pool. Swimmers will need to sign up online in order to
practice on this day as space will be limited. All swimmers must
take a MANDATORY Zoom Training for the Swim Practice Protocol prior
to the practice this Sunday.
Hammerhead, Leopard Mako
Practice Times - Sunday July 26th:
12:45-1:40pm - Hammerheads 1
& 2 Groups
1:30-2:25pm - Leopard
& Mako Groups
2:15-3:10pm -
Hammerhead 1 & 2 Groups
3:00-4:00pm - Leopard
& Mako Groups
Sign-ups are open for Hammerhead,
Leopard and Mako swim practice on Sunday July 26th. Each swimmer
may sign up for one time slot. This will be located at the American
Canyon Philip West Aquatic Center.
HOW TO SIGN-UP
ONLINE:
We're using SignUp.com to organize
our upcoming SignUps.
Here's how it works in 3 easy
steps:
1) Click this link to see our
SignUp on SignUp.com: https://signup.com/go/uHApZjw
2) Review the options listed and
choose the spot(s) you like.
3) Sign up! It's Easy - you will
NOT need to register an account or keep a password on
SignUp.com.
Note: SignUp.com does not share
your email address with anyone. If you prefer not to use your email
address, please contact me and I can sign you up manually.
SWIM PRACTICE PROTOCOL TRAINING
ZOOM
Mandatory for
all Swimmer Practicing at AC Pool this Sunday
All our younger swimmers and families that plan to attend
practice at the AC Pool this weekend must go through a 30 min Zoom
Swim Practice Protocol Training prior to swimming on Sunday.
This training is required for all VJO 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 this week; one on
Tuesday at 4:00pm and one on Friday at 6:00pm.
Swim Practice Protocol Training Zoom
Times:
Tuesday, July 21th -
4:00-4:30pm
Friday, July 24th -
6:00-6:30pm
Swim Practice Protocol Training
Zoom Meeting
Meeting ID: 841 4617 4073
Password: 417602
WEEKLY FOCUS -
Burpees
This week on land all groups will be focusing on
“Burpees”. We will work on “Burpees” during
our Dryland sessions and on during our Zoom workouts. Let's do this
together!
Congratulations to the following Swimmers for
completing “The 50 Challenge” last week! Great
job!
Juliana
Bondoc
Louisa
McQuilling
Jaela
Balugo
Anna Efe
MUST READ/WATCH
VIDEO:
-
https://www.usaswimming.org/news/2020/06/29/(temporarily)-dechlorinated-8-ways-to-make-today-feel-like-a-swim-meet (Temporarily) Dechlorinated * Ways to Make Today Feel Like a Swim Meet
-
https://www.usaswimming.org/news/2020/06/30/coach-megan-bilko-designed-face-mask-using-bandanas-and-goggle-straps Coach Megan Bilko Designed Face Mask Using Bandanas and Goggle Straps
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.
-
https://www.usaswimming.org/news/2020/07/14/6-things-to-know-about-electrolytes-for-youth-athletes 6 Things To Know About Electrolytes
-
https://www.usaswimming.org/news/2019/06/17/top-nutrition-tips-plant-based-convenience-foods Top Nutrition Tips Plant Based Convenience Foods
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 always seems impossible until it’s
done.” -Nelson Mandela
Coach Jennifer Thiem
&
Coach Maureen Orr