*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 

 

 

 

 

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.

 

 

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.

 

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

 

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.

 

 

 

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.

 

Join Zoom Meeting

Meeting ID: 836 2348 8524

Password: 519145

 

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. 

 

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. 

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.

 

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.

 

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.

 

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

 

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!

 

 

 

 

 

 

 

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.

 

 

 

 

 

 

 

 

Make sure to take advantage of your time and get better at something each day.  

Keep up your workouts!

 

Coach Jennifer Thiem

&

Coach Maureen Orr

[email protected]