
Weekly Mailer
August 10, 2020 |
Happy
Monday VJO Swimmers & Parents!
UPDATES
FOR THIS WEEK
Cunningham
Pool Update From Aug 3rd - We will be moving back
into the Cunningham Pool on Monday, August 31st. The hydraulics in
the shallow end movable floor are finally completed (Wahooo!). The
pool was being re-plastered last week and filled with water this
week. They have already started breaking ground on a 2nd smaller
“baby pool” (don’t get too excited, the 2nd pool
is very small and shallow, it's NOT a warm-up/warm-down pool).
While they are breaking ground on the baby pool we are not allowed
to be on the pool deck, so we have to wait until Monday, Aug 31st
to start our first day of practice at Cunningham. Practice times
will be changing to accommodate the smaller training cohorts and
the fact we can only have 1-2 swimmers per lane. We are currently
finalizing our fall water time at Cunningham. After the water time
is finalized we will be able to finalized and release the new fall
practice schedule.
Swim
Practices this Week for All Groups
We have
swim practice times offered for all groups this week. Additional
practice times have been added this week for all groups. Please
read through your groups practice times in the “Swim Practice
Times” section below. We understand some swimmers go back to
school this week and the morning practice times do not work for all
swimmers. Please understand we are doing all that we can to get
pool time right now.
Swimmers
will need to sign up online in order to practice on these days as
space will be limited. All swimmers must have taken the Zoom
Training for the Swim Practice Protocol and turn in their VJO
waiver prior to practice.
Dryland
Practice Continues - This week we are
continuing our in person Dryland Practices for all groups on Monday
and Wednesdays in American Canyon. More details below.
Zoom
Dryland Workouts (H1, H2, LS & MS Groups)
- This week we will have our Zoom Dryland Workouts on Tuesday and
Thursdays from 5:00-5:45pm for our younger swimmers (Hammerheads,
Leopard and Mako Groups). More details below.
Is
VJO Doing Group Move-ups?
Our
coaching staff has received many questions regarding group move-ups
lately. Due to current COVID-19 restrictions we are not making any
group move-ups at this time. At the current time we are
keeping swimmers in smaller training cohorts. We are also not
accepting any new memes at this time. When we move back into the
Cunningham Pool and have more lane space, the coaching staff will
revisit the training groups.
IN THIS WEEK’S WEEKLY
MAILER:
*Weekly
Workouts
*Dryland
Practices for All Groups (Mon & Wed)
*Zoom
Dryland Workouts for Younger Groups
*Swim
Practice for Junior, Junior 2 & Senior Groups
*Swim
Practice for Hammerheads Leopard and Mako Groups (Thurs, Fri &
Sunday)
*Mandatory
Swim Practice Protocol Training Zoom for All Swimmers
*Weekly
Challenge
*Must
Watch Video
*Nutrition
Articles
WEEKLY
WORKOUT
Aug
10th - Aug 16th
Below are
Coach Jennifer and Coach Maureen's Workout YouTube videos for this
week. Coach Maureen and Coach Jennifer will be doing the 15
HIIT or the 20 Min Full Body HIIT Video 4-5 times a week, the 15
Min Ab Video 3-4 times a week and the 15 Min Full Body Stretch
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=Hc7V7MJCTc8 15 Min HIIT
-
https://www.youtube.com/watch?v=yqz6y6_T33c 20 Min Full Body
-
https://www.youtube.com/watch?v=QQumvl7PAfE 15 Min Abs
-
https://www.youtube.com/watch?v=utrAlZf_Pjs 15 Min Full Body Stretch
DRYLAND
PRACTICES IN PERSON CONTINUE
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 (Monday)
& 6-7pm (Wednesday)
Junior
Group -
6-7pm (Monday)
& 4:30-5:45pm
(Wednesday)
Leopard
& Mako -
6:00-7:00pm (Mon & Wed)
Hammerhead
1 & 2 - 6:00-7:00pm (Mon
& Wed)
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,
August 11th - 5:00-5:45pm
Thursday,
August 13th - 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 Group Group will only have practice on
the following days below. Please note we have additional water time
this week on Monday at AC from 4:15-5:45pm and on Thursday morning
from 7:45-8:45am in Benicia. If you are not able to get into
one of the 9 swim slots in Benicia, please email or text Coach
Jennifer and she will see what she can do for you.
Junior
Group Practice (Aug 10th-16th)
Monday
8/10 4:15-5:45 (swim at AC) & 6-7pm (dryland
AC)
Tues
8/11 6:30-7:30pm (swim
AC)
Wed
8/12 4:15-5:45pm (dryland
AC)
Thurs
8/13 7:45-8:45am (swim Benicia)
& 6:30-7:30pm (swim AC)
Friday
8/14 7:45-8:45am (swim Benicia)
This week
our Junior 2 and Senior Groups will only have swim
practice on the following days below. Please note we have
additional water time this week on Wednesday 8/12 at AC from
4:15-5:45pm and on Thursday morning from 7:45-8:45am in
Benicia. If you are not able to get into one of the 9 swim
slots in Benicia, please email or text Coach Jennifer and she will
see what she can do for you.
Junior 2
& Senior Group Practice (Aug 10th-16th)
Monday
8/10 4:15-5:45 (dryland at AC)
Tues
8/11 7:15-8:15pm (swim
AC)
Wed
8/12 4:15-5:45pm (swim AC) &
6-7pm (dryland AC)
Thurs
8/13 6:45-7:45am (swim Benicia) &
7:15-8:15pm (swim AC)
Friday
8/14 6:45-7:45am (swim Benicia)
SWIM
PRACTICE FOR HAMMERHEADS, LEOPARD & MAKO
GROUPS
Thursday,
Friday & Sunday
The
Hammerheads, Leopard and Mako Groups will have swim practice this
week on both Thursday, Friday and Sunday. The Thursday & Friday
swim practice will be held at the James Lemos Pool in Benicia and
Sundays swim practice will be held at the Philip West Pool in
American Canyon. All swimmers will need to sign up online in order
to practice on these days as space will be limited. Swimmers may
only sign up for one time slot each day. All swimmers must have
taken the MANDATORY Zoom Training and turned in their VJO waiver in
order to swim.
You will
notice this Sunday we have combined the practice time slots again
to be able to extend the practice times for all groups. The last
practice time slot will have both the Hammerhead and Leopard/Mako
Groups practicing, however there will be a buffer lane in between
the 2 groups, to be able to keep the two training cohorts
completely separate. The two different training groups will stay on
separate sides of the facility and will have no interaction the
entire time.
Hammerhead,
Leopard Mako Practice Times - Thursday Aug
13th:
8:45-9:45am
- Leopard & Mako Groups (9 spots)
9:45-10:45am
- Hammerheads 1 & 2 Groups (9 spots)
10:45-11:45am
- Leopard & Mako Groups (9 spots)
Hammerhead,
Leopard Mako Practice Times - Friday Aug
14th:
8:45-9:45am
- Leopard & Mako Groups (9 spots)
9:45-10:45am
- Hammerheads 1 & 2 Groups (9 spots)
10:45-11:45am
- Leopard & Mako Groups (9 spots)
Hammerhead,
Leopard Mako Practice Times - Sunday Aug
16th:
12:45-1:45pm
- Hammerheads 1 & 2 Groups (6 spots)
1:45-2:45pm
- Leopard & Mako Groups (12 spots)
2:45-3:45pm
- Hammerhead 1 & 2 Groups (2 spots)
2:45-3:45pm
- Leopard & Mako Groups (6 spots)
Sign-ups
are open for Hammerhead, Leopard and Mako swim practice on
Thursday, Friday and Sunday. Each swimmer may sign up for one time
slot. Swim practice sign-ups will open every sunday evening
(between 5-8pm) for the following week.
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
Attending VJO Swim
Practice
All VJO
swimmers and families that plan to attend practice at the AC Pool
or Benicia Pool must go through a 30 min Zoom Swim Practice
Protocol Training prior to attending swim practice. During
this training we will go through a PowerPoint Presentation and
teach our swimmers the protocol and procedures that we will be
following at AC and Benicia facilities. If your swimmer missed the
Training Zoom Meetings the last couple weeks, please contact coach
Jennifer at [email protected]
to set up a training time.
WEEKLY
CHALLENGE
30
sec Mountain Climbers & Bicycle Crunches
Challenge
This week
we will be having a “30 sec Mountain Climbers and Bicycle
Crunches”. For the mountain climbers challenge, swimmers will
do as many mountain climbers as they can in 30 seconds For
the bicycle crunches challenge, swimmers will complete as many
bicycle crunches as possible in 30 sec.
We will
go through and work on these two challenges during our Dryland
sessions and during our Zoom workouts. Let's get stronger
together!
MUST
READ/WATCH VIDEO:
-
https://www.usaswimming.org/news/2020/08/05/building-champions-charlie-swanson Building Champions Charlie Swanson
-
https://www.usaswimming.org/news/2020/07/10/former-national-teamer-bridgette-alexander-pursuing-her-dreams-as-a-coach Former National Teamer Bridgette Alexander Pursuing Her Dreams as a Coach
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/2020/08/07/how-athletes-can-make-the-most-of-a-plant-based-diet How Athletes Can Make The Most of a Plant Based Diet
-
https://www.usaswimming.org/news/2019/01/09/vegetables-for-performance Vegetables for Performance
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!
“You didn’t come this far to only come
this far.” - Unknown
Coach
Jennifer Thiem
&
Coach
Maureen Orr