Weekly Mailer
Happy Monday VJO Swimmers & Parents!
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.

*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 

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: 

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 (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.
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


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)

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.
We're using to organize our upcoming SignUps.
Here's how it works in 3 easy steps:
1) Click this link to see our SignUp on
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
Note: 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.

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.

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!


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.

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