
Weekly Mailer
August 26, 2020 |
Happy Wednesday VJO Swimmers & Parents!
UPDATES FOR THIS
WEEK
Last Week of Dryland & Swim Practice at
AC - This is our last week of Dryland and Swim Practice
for all groups in American Canyon. Next week go back to
Cunningham Pool to our Fall Practice Schedule. More details
below.
Last Week of Zoom Dryland Workouts (H1, H2, LS &
MS Groups) - This is our last week of Tues/Thurs Zoom
Dryland Workouts from 5:00-5:45pm for our younger swimmers
(Hammerheads, Leopard and Mako Groups). Next week go back to
Cunningham Pool to our Fall Practice Schedule. More details
below.
NEW FALL PRACTICE SCHEDULE - STARTS MONDAY AUG
31st
The new Fall Practice Schedule will start next week on Monday,
August 31st at the Cunningham Pool. Many groups practice times have
changed greatly. Please make sure to read over your new practice
schedule.
IN THIS WEEK’S WEEKLY
MAILER:
*New Fall Practice Schedule at Cunningham Pool- Starts Next
Week!
*Painting Committee Needed
*Weekly Workouts
*Last Week of Dryland Practices at AC (All Groups, Mon &
Wed)
*Last Week of Zoom Dryland Workouts for Younger Groups
*Swim Practice for Junior, Junior 2 & Senior Groups (Tues
& Thur)
*Swim Practice for Hammerheads Leopard and Mako Groups (Wed or
Fri, Sat & Sunday)
*Weekly Challenge
*Must Watch Video
*Nutrition Articles
FALL PRACTICE SCHEDULE - STARTS NEXT
WEEK
I know you all have been waiting patiently for our Fall
Practice Schedule. Here it is! Below is the VJO Fall Practice
Schedule starting Monday, Aug 31st at the Cunningham Pool.
Please look it over, as all groups practice times have changed
greatly due to COVID-19 restrictions. Swimmers in the Hammerhead
Groups will swim one per lane and swimmers in the Leopard, Mako,
Junior, Pre-Senior, Senior and Masters Groups will swim two per
lane. All groups’ practice times include a 15 minute line up
time at the beginning for symptom checks and temp checks at the
door. Groups will line up at the main entrance to the pool at
the start of their practice time. "Practice Procedures" for the
Cunningham Pool will be sent out to all families later this
week.
Hammerhead Practice Time Options
Hammerhead Group swimmers will have their choice of one of the
three practice time options. Parents need to email Coach
Jennifer ([email protected]) their top 2 choices of
practice times (listing them 1 st and 2 nd
choice).
Junior 2 Group Name Change
Starting Monday, Aug 31 st we will be changing the
name of our Junior 2 Group to the “Pre-Senior
Group”.
VJO FALL PRACTICE SCHEDULE (starting
Monday, Aug 31st)
H1 M/W/F
3:15-4:15pm
H2 T/Th
3:15-4:15pm
Sat
9:00-10:00am
H3 T/W/Th
4:45-5:45pm
Leopard T/W/Th 3:30-5:00pm
(dryland 3:30-4:15pm)
Sat
9:00-10:00am
Mako T/W/Th
5:00-6:30pm (dryland 5:00-5:45pm)
Sat
9:45-10:45am
Junior M/F
5:30-7:45pm (dryland 5:30-6:30pm)
T/Th
6:15-7:45pm
Sat
7:45-9:15am
Pre-Senior (JR2) & Senior Group
M/F
4:00-6:15 (dryland
5:30-6:15pm)
T/Th
6:00-7:30am
W
5:30-7:45pm (dryland 5:30-6:30pm)
Sat
7:45-9:15am
Masters (18 & Over Adults)
M/F 5:30-6:30pm
Sat 8:00-9:00am
Cunningham Pool Practice
Protocol
In the next couple days we will be emailing out the Cunningham
Pool Practice Protocol. This will be very similar to both the AC
and Benicia pool practice protocol. All swimmers will need to look
over this protocol before attending their first day of practice at
the Cunningham Pool.
PAINTING COMMITTEE STILL
NEEDED
We are still 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.
WEEKLY
WORKOUT
Aug 24th - Aug
30th
Below are Coach Jennifer and Coach Maureen's Workout YouTube
videos for this week. Coach Maureen and Coach Jennifer will be
doing the 12 Min Tabata or the 30 Min Full Body HIIT Video 4-5
times a week, the 5 Min Killer Abs 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=kTvHJe6_h1c 12 Min Tabata
-
https://www.youtube.com/watch?v=tYoytDeZR7U 30 Min Full Body
-
https://www.youtube.com/watch?v=WsQZX0jTRk4 5 Min Killer Abs
-
https://www.youtube.com/watch?v=g_tea8ZNk5A 15 Min Full Body Stretch
LAST WEEK OF DRYLAND PRACTICE IN
AC
This is our last week of dryland practice in American Canyon.
After this week we will be returning to the Cunningham Pool to our
Fall Practice Schedule. Our Dryland Practices have been going
very well. All our swimmers have been doing a great job wearing
their masks and social distancing.
*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 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.
LAST WEEK OF ZOOM DRYLAND WORKOUTS
FOR
Hammerheads, Leopard & Mako
Groups
Tues & Thurs
5:00-5:45pm
This is our last week of Zoom Dryland Workouts for all our
younger kids (Hammerheads, Leopard and Mako Groups). After
this week we will be returning to the Cunningham Pool to our Fall
Practice Schedule. All Hammerheads, Leopard and Mako swimmers are
invited to the Virtual Zoom Dryland Workouts this week on Thursdays
from 5:00-5:45pm.
Zoom Dryland Workout
Info:
Thursday, August 27th -
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 has swim practice on Tuesday
and Thursday at AC. 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
24th-30th)
Tues 8/25
6:30-7:30pm (swim at AC)
Wed 8/26
4:30-5:45pm (dryland AC)
Thurs 8/27
6:30-7:30pm (swim at AC)
Friday 8/28
----
Saturday 8/29
----
Sunday 8/30
----
This week our Junior 2 and Senior Groups has swim practice at
the AC Pool on Tuesday and Thursday. 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 24th-30rd)
Tues 8/25
7:15-8:30pm (swim AC)
Wed 8/26
4:15-5:45pm (dryland AC)
Thurs 8/27
7:15-8:30pm (swim AC)
Friday 8/28
----
Saturday 8/29
----
Sunday 8/30
----
SWIM PRACTICE FOR HAMMERHEADS, LEOPARD
& MAKO GROUPS
Wed or Fri, Saturday &
Sunday
The Hammerheads, Leopard and Mako Groups will have swim
practice this week on Wed or Fri, Saturday and Sunday at the
American Canyon Pool. We were able to get additional pool time this
week for our younger swimmers on Wed and Friday, however we cannot
accommodate all swimmers on each day, so we ask that you only
choose one of the days (Wed or Fri). All our Hammerheads, Leopard
and Mako will be swimming on Saturday and Sunday at AC. Please
remember this is our last week at AC and Monday, Aug 31st we will
start our Fall Practice Schedule at the Cunningham
Pool.
Hammerhead, Leopard Mako
Practice Times - Wed 8/26 or Fri 8/28:
7:15-8:00pm Wed, Aug 26th or Fri Aug
28th (pick just one day)
(Hammerhead, Leopard & Mako (9
spots)
Hammerhead, Leopard Mako
Practice Times - Saturday Aug 29th:
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 30th:
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.
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.
* 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.
WEEKLY
CHALLENGE
30 sec Push-ups & Flutter Kicks
Challenge
This week we will be having a “30 sec push-ups and
flutter kicks” challenge. For the push-ups challenge,
swimmers will do as many push-ups as they can in 30 seconds
For the flutter kicks challenge, swimmers will complete as many
flutter kicks 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/2020/03/26/mental-training-toolbox-taking-advantage-of-adversity-and-disappointment Mental Training Toolbox: Taking Advantage of Adversity and Disappointment
-
https://www.usaswimming.org/news/2019/12/27/visualization-is-key-in-preparing-your-mind-to-handle-the-big-races Visualization is Key in Preparing Your Mind to Handle the Big Races
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/2019/03/13/natalie-coughlin-shares-recipe-for-peanut-butter-energy-bites-in-new-book Natalie Coughlin Shares Recipe for Peanut Butter Energy Bites in New Book
-
https://www.usaswimming.org/news/2017/10/24/top-good-questions-from-swimmers-and-parents Top Good Nutrition Questions from Swimmers and Parents
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!
“When you start seeing your worth, you’ll
find it harder to stay around people who don’t.”
-Unknown
Coach Jennifer Thiem
&
Coach Maureen Orr