Weekly Mailer
Happy Wednesday VJO Swimmers & Parents!
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.
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. 
*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 

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. 

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.  

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: 


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.
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 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


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    ----

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.
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.

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!



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!
“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