Weekly Mailer
Happy Monday VJO Swimmers & Parents!
Swim Practices this Week for All Groups 
We have swim practice times offered for all groups this week. Please read through your groups practice times in the “Swim Practice Times” section below. Please understand we have very limited pool time this week and we are doing all that we can to our swimmers in the water this week and next. 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 - Our in person Dryland Practices for all groups on Monday and Wednesdays continue in American Canyon.  More details below.
Zoom Dryland Workouts (H1, H2, LS & MS Groups) - Our Zoom Dryland Workouts on Tuesday and Thursdays from 5:00-5:45pm for our younger swimmers (Hammerheads, Leopard and Mako Groups) continue this week. More details below.
*Cunningham Pool Updates
*Painting Committee Needed
*Weekly Workouts
*Dryland Practices for All Groups (Mon & Wed)
*Zoom Dryland Workouts for Younger Groups
*Swim Practice for Junior, Junior 2 & Senior Groups (Tues & Thur)
*Swim Practice for Hammerheads Leopard and Mako Groups (Sat & Sunday)
*Mandatory Swim Practice Protocol Training Zoom for All Swimmers
*Weekly Challenge
*Must Watch Video
*Nutrition Articles 


The Cunningham Pool is now plastered and filled with water.  The finishing touches are almost complete.  We are expecting our first practice on Monday, August 31st.  Families, please be sure to fill out the "Return to Practice" survey that was sent out.  The survey will help the coaching staff better prepare for group sizes and lane space for our returning members.  Due to school athletics and after school programs postponed, we are receiving an influx of requests for new swimmers to join our team.  We would like to service our returning members first, so please don't hesitate to contact us. As soon as we receive our finalized pool time we will be releasing our Fall Practice Schedule. We anticipate to be able to release our fall practice schedule later this week. 
Cunningham Pool Practice Protocol Training 
Next week we will be setting up Zoom Training times for all of our swimmers to take the Cunningham Pool Practice Protocol Training. All swimmers will need to take this Zoom training in order to practice at the Cunningham Pool.

We are looking for someone to head-up a painting committee.  The committee head will choose who he/she would like on their team of painters.  Within the next two weeks, GVRD would like VJO to paint our 30' metal container used to store our meet equipment.  The container is located on the south west end of the pool.  GVRD will supply the paint.  They have given us permission to paint our logo and any other appropriate design.  The hours will count towards your annual membership volunteer hours.  Please contact Phil Grant at [email protected] if you would like to head or be part of the Painting Committee.  

Aug 17th - Aug 23rd
Below are Coach Jennifer and Coach Maureen's Workout YouTube videos for this week. Coach Maureen and Coach Jennifer will be doing the 15 Min HIIT or the 30 Min Full Body HIIT Video 4-5 times a week, the 6 Min Killer Plank Video 3-4 times a week and the 30 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 any VJO practice or event (Swim Practice, Dryland Practice or Open Water Swim). We recommend printing and signing this waiver at home prior to your first practice.  If you are not able to print the waiver at home, coaches will have printed copies available at practice. 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 18th -     5:00-5:45pm
Thursday, August 20th -   5:00-5:45pm
Join Zoom Meeting
Meeting ID: 836 2348 8524
Password: 519145

This week our Junior Group Group will have swim practice on Tuesday and Thursday. We will also be doing an open water swim on Sunday morning from 9-11am at Lake Berryessa. If you are not able to get into one of the swim slots, please email or text Coach Jennifer and she will see what she can do for you.
Junior Group Practice (Aug 10th-16th)
Monday 8/17    4:30-5:45 (dryland AC)
Tues      8/18    6:30-7:30pm (swim at AC) 
Wed      8/19     4:30-5:45pm (dryland AC)
Thurs   8/20     6:30-7:30pm  (swim at AC)
Friday    8/21     ----
Saturday 8/22    ----
Sunday  8/23    Open Water Swim Lake Berryessa (9-11am, Oak Shores) 
This week our Junior 2 and Senior Groups will have swim practice at the AC Pool on Tuesday and Thursday. We will also be doing an open water swim on Sunday morning from 9-11am at Lake Berryessa. If you are not able to get into one of the swim slots, please email or text Coach Jennifer and she will see what she can do for you.
Junior 2 & Senior Group Practice (Aug 17th-23rd)
Monday 8/17    4:15-5:45 (dryland at AC)
Tues      8/18    7:15-8:30pm (swim AC) 
Wed      8/19     4:30-5:45pm (dryland AC)
Thurs    8/20     7:15-8:30pm (swim AC)
Friday    8/21     ----
Saturday 8/22    ----
Sunday  8/23    Open Water Swim Lake Berryessa (9-11am, Oak Shores)

Saturday & Sunday
The Hammerheads, Leopard and Mako Groups will have swim practice this week on Saturday and Sunday at the American Canyon Pool. We no longer have the Benicia pool. Please bear with us these last two weeks as we have very limited water time for all groups. 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.
Saturday and Sunday practice times will be slightly different. The last practice time slot on each day 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 - Sunday Aug 22nd:
1:30-2:30pm  - Hammerheads 1 & 2 Groups (6 spots)
2:15-3:15pm    - Leopard & Mako Groups (12 spots)
3:00-4:00pm    - Hammerhead 1 & 2 Groups (2 spots)
3:00-4:00pm    - Leopard & Mako Groups (6 spots)
Hammerhead, Leopard Mako Practice Times - Sunday Aug 23rd:
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 Saturday and Sunday. Each swimmer may sign up for one time slot each day. 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.
* If you have signed up for practice and are unable to make it, please make sure you cancel your reservation and let your coach know.  That space can be given to another swimmer. We have limited space and want to make sure we utilize all the time and lane space we are given.

Mandatory for all Swimmer Attending VJO Swim Practice
All VJO swimmers and families that plan to attend practice at the AC 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 facility. If your swimmer missed the Training Zoom Meetings, please contact coach Maureen at [email protected] to set up a training time.

30 sec Squat & Rowers Challenge
This week we will be having a “30 sec Squats and Rowers” challenge. For the squats challenge, swimmers will do as many squats as they can in 30 seconds  For the rowers challenge, swimmers will complete as many rowers 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!
“Winners are not people who never fail, but people who never quit.” -Unknown 
Coach Jennifer Thiem
Coach Maureen Orr