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Vallejo Aquatic Club
P.O. Box 5846
Vallejo, CA 94591
(707) 553-swim
www.vallejoaquatics.org
September 2010 –
January 2011
2010 - 2011 VJO Board
Brian Rodinsky, President
Erik Keilholtz, Vice President
Melanie Keilholtz, Treasurer
Kathy Lau-Nelson, Secretary
Diane Powell, Membership
Debbi Tucker, Officials
Debbie Rodinsky, Meet Director
Coaches
Coach Tuffy Williams
Coach Aaron Jon Toch
Coach Lesley Ruszel
Empty Pool = Strange September Days
The Official Newsletter of the Vallejo Aquatic Club
Presidential Proclamation
To All Parents and
Swimmers,
I would like to welcome
you to the 2010-2011 swim
seasons. I also would like
to take this time to thank
our outgoing president
Angelynne Yee for a
wonderful and prosperous
year under her guidance. I
also would like to thank all
the Parent volunteers who
helped during the past
year. Without them we
would not be able to have
the swim team or the
quality meets that we have
become known for. On
that note: It is Very
important to have the
volunteers to do the
various functions necessary
to run one of our meets.
Shark Attack
We have a “Core” of
parents, who always seem
to be out helping and doing
all the jobs necessary to
accomplish the tasks at
hand, and to them I am
eternally grateful. However
this “Core” of parents only
comprises approximately
25 to 30% of the whole
team. Imagine how nice it
would be if everyone
pitched in to help. We
would not be burning out
the 25 to 30% of “Core”
parents, and everyone
would be having a good
time. The group of “Core”
parents are always doing
one thing or another to
ensure that the swimmers
are taken care of i.e.,
running the computers,
working the snack bar,
helping with the silent
auctions, marshalling,
timing at away meets, and
helping with Hospitality.
These are just a few of the
jobs that are necessary for
our team to have/attend a
swim meet. Here is hoping
we can all come together
to help the swim team we
have come to know and
love, The VJO Sharks!!
Go Sharks!!
Brian J. Rodinsky
President
Vallejo Aquatics Club
Page 2
Coach Tuffy
Coach Aaron Jon
Hello VJO!
I’d like to start this newsletter off
by reminding everyone how
important it is to be a consistent
practice attender. The human
body has evolved to be a high-
functioning piece of machinery on
land; the same cannot be said for
its abilities in water. Because we
are not designed to spend long (or
short) periods of time in the water,
we must dedicate ourselves to
training our bodies to adapt. Every
day missed requires two back in the
water to reestablish where you
once were. The more often you
Reflections from the Deck
NOTES FROM THE TUFFGUY
With the New Year we continue on
our Journey. This month those of
you should be preparing to swim
your best by attending practice,
practicing hard & doing what your
coach asks.
We as a team will continue this
journey until August 5, 6, & 7 when
our season will end in Petaluma
with the Redwood Empire Aquatic
League Championships (R.E.A.L’s).
Remember it is Journey. You will
come to practice, the more improvement
you’ll see. And it’s not just the number of
days--you must also be consistent. Two
good weeks and then one bad week is like
starting at the beginning.
Here are some good guidelines to keep in
mind:
Never miss a Monday or Friday. You have
the weekend in between, and three days out
of the water is too long. Also, schoolwork
should not be an issue on these days, as you
should have completed it over the past
weekend, or will have time to complete it on
the upcoming weekend.
Never miss a day that you are capable of
attending. Later, if you have a legitimate
reason for missing a practice, or just want to
hang out with friends, it won’t be a big deal.
Leave yourself options so you have some
freedom.
Hammerheads should be aiming for at least
3 days a week.
Makos should be aiming for over 3-4 days a
week.
Age Groupers should be aiming for at least 4
days a week.
Seniors should be aiming for 9 days out of
each 2 week period.
I’d also like to remind our swimmers how
important it is get proper nutrition and rest
away from the pool. Throughout the day,
you should be drinking lots of water. You
Shark Attack
have some successes and some set
backs just as in life, but the
important thing is for you to not
give up and to keep trying to
improve by attending practice,
practicing hard & doing what your
coach asks.
Good Luck and Go VJO!
Tuffy
should always bring a bottle of water
to the pool everyday. After each practice,
it’s important to eat a quick snack no longer
than 30 minutes after the conclusion of your
workout. Chocolate milk is an excellent,
quick post-workout drink. It’s also important
to eat a healthy amount of food, including
snacks (with a good mix of proteins and
carbs) throughout the day. If you notice
yourself becoming overly tired as the school
year and season progresses, make sure you
are eating and drinking enough. Finally,
make sure you are getting enough (and
quality) sleep. You should be tired after your
workouts, and your body requires ample
downtime to recover and prepare for the
next day.
Finally, please make sure you are frequently
checking our website
(www.vallejoaquatics.org) for news and
information about upcoming events. If you
do not have a valid e-mail address on file,
please contact me
(aaronjon@vallejoaquatics.org) and I will
make sure you are added to our e-mail list.
Each family can add additional e-mail
addresses so everyone can stay up-to-date.
Many events have been added to the
“Events” page, so you can add them to your
family calendar. You can also follow us on
Facebook (http://on.fb.me/vjosharks) and
Twitter (http://twitter.com/vallejoaquatics).
Go SHARKS!!
 Shark Attack Page 3

SHARK PROFILES
September 2010 – January 2011

Isaiah Williams Age: 10

Favorite Stroke: Breaststroke
Favorite Meet Events: Relays
Role Model: Brian Wilson
Future Goal: To be in the military
Hobbies: Basketball & fishing
Favorite Song: Love The Way You Lie
Favorite Movie: Mr. & Mrs. Smith
Favorite Book: The Invention of Hugo Cabret
When Isaiah grows up, he wants to be a police officer.
If Isaiah could change one thing it would be to have a
drug free world.
Something interesting about Isaiah that he would like
to share: He loves video games.

Savannah Williams-Brooks Age: 11

Favorite Strokes: Freestyle & breaststroke

Favorite Meet Events: 50 Free
Role Model: Her Auntie Marla 
Future Goal: To make it in Junior Olympics
Hobbies: Texting, soccer, swimming & tetherball
Favorite Song: Teach Me How to Dougie
Favorite Movie: Grease
Favorite Book: Shiloh Series
When Savannah grows up, she wants to be a vet.
Something interesting about Savannah that she would
like to share: Her old nickname was “Crash” because she broke
everything she touched.
Page 4 Shark Attack

Tidbits from USA Swimming…

QUESTIONS PARENTS ASK - TRAINING & WORKOUT, part 1

1. Sometimes my child doesn’t want to go to practice. He wants to play with his friends. Should I force him to go?
You should not force your child; you want his participation to be his decision. Reinforce the choices and decisions he has made to start his
sport. For example, your son chose to go to practice on Tuesday and Thursdays, on other days he has the freedom to do other activities. As a
parent, explain your expectation that he fulfill the commitment he made by joining the team. You don't want to force your child into a sport that he
does not enjoy, yet you want your child to be involved in a 'lifetime sport', to learn about making and keeping a commitment and to interact with
peers So, what are you to do?
Instead of allowing your child to make a daily decision about going to practice, allow him to decide whether or not he wants to participate for
the season. Once the decision is made to participate, he is making a commitment to the team and needs to follow through on it by attending
practice on a regular basis. A haphazard schedule is detrimental to the athlete’s overall development.
Interestingly, when asked to reflect on the role of their parents in their swimming, athletes from a recent USA Swimming World Championship
team talked about being pushed to swim by their parents on a weekly basis but knowing they could quit if they stopped having fun with swimming.

2. My child has a lot of interests and activities so he only attends about half of his practices. What will happen to his competition
results?
Children involved in other activities can benefit in the areas of coordination and balance, as well as improved social and intellectual
development. Specialized training in one activity does not necessarily need to take place at this stage of development. Will your son’s teammate
who makes all practices have better results? Probably he will because his teammate is working solely on developing one sport skills. It is up to you
to explain to your child that making the choice to participate in other activities can have its consequences. Tell your son that he should not
compare his results to that of his teammate, but to focus on the fact that he is benefiting from and enjoying other sports.

3. It looks like my child is having a lot of fun at practice. Shouldn’t she be working harder?
Be happy that your child is having fun! According to a recent study conducted by USA Swimming children who experience fun while
participating stay in sports longer (Tuffey, Gould, & Medbery, 1998). At this stage of the game, the most important aspect of development is the
mastery of skills, which means learning the proper technique. Fundamentals must be established prior to true “training” taking place. And, if she is
having fun in the process of learning, she is more likely to continue to the sport.

4. It looks like all they do at practice is drills. Shouldn’t they be training more?
Your child needs to develop a solid foundation in mechanics. Drills and drill sets serve the specific purpose of teaching skills and
fundamentals. Drills develop motor coordination, motor skills, and balance. In fact, your child’s coach may prescribe a particular drill, just for your
child, in order to improve an aspect of her technique. In addition, she may actually be experiencing a “training” benefit from drills. Drills require
concentration and aerobic energy to do them correctly.

5. My daughter’s coach sometimes makes her “sit out” for disciplinary reasons. Isn’t that a waste of her time?
The coach has set up expectations of proper behavior. Hopefully, your child is aware of the consequences of testing these boundaries.
Obviously the coach is reinforcing what is expected of the children at practice. We encourage you to reinforce the coach's practice expectations by
discussing your child’s behavior and the consequences of that behavior. Hopefully, this “time out” begins to reinforce self-discipline, accountability
and respect for others.

6. My son complains that some of the kids cheat in practice. What should I tell him?
Praise him first for completing the workout the coach offers. Remind him that he is there to improve himself and he can’t control what his
teammates do. Tell him however, that his best course of action is to continue to do things right and others may actually be influenced by his good
example. By committing to do his best at all times, over the long haul he will reap the benefits of his hard work.

7. My daughter just moved up to the Senior Group. Now the coach wants her to train twice a day. Is this really necessary?
Your child has established proper technique and fundamentals by progressing through the levels of the team. It is appropriate at this stage of
your daughter’s career development to increase the training loads. This includes adding the two mornings per week. Although morning practices
come extra early, most coaches feel that this level of commitment is necessary for your daughter to reach the next level of her career.
Training for competitive sports is demanding on young athletes. As athletes develop, they need to understand the upcoming time demands.
One specific principle of training that applies is the progressive overload principle. A person must be stressed slightly more each day over time to
continue to improve. In order to do that, the coach must plan additional time. The addition of morning workouts often becomes necessary for the
coach to develop young athletes to their maximum potential.
Shark Attack Page 5

VJOs Very Own Debbi Tucker Moves Up to Meet Referee

What was her first meet like? Please see below for a first hand account…

I think that I can now empathize with our brand new swimmers at their very first swim meet. I knew that I had the
knowledge of what needed to be done just as they know how to swim. The only question left was…can I do this
without getting disqualified?

When Glenda Goode came up to me and told me I was ready to try my hand at being Meet Referee, I told her I was
willing and able. Great! A chance to spread my wings and learn a new skill set. Then I went home and terror hit me. I
knew that there was a lot of preparation prior to a meet. I also knew the Meet Director was going to be out of town
just prior to the meet. I suddenly blanked on what I should do, not unlike the first time swimmer who stares at the
corner after the long whistle. Fortunately, VJO has a great crew running every aspect of a swim meet. So I took a deep
breath and proceeded to take a step at a time. I read the meet sheet again and again. Glenda kept me included in the
pre-meet situations and decisions. My fantastic mentor guided me through a checklist of duties that I would need to be
performing from pre to post meet…a game plan just like coaching.

The night before the meet, I went through all my preparations. Check my officials’ bag, read my meet sheet, review my
rules, get my uniform ready, have my checklist, and then try to sleep even though I feel the panic creeping in.

Days of the meet, I fuel up with Starbucks. I get there early and start looking around the pool deck. I observe all the
various operations. I must have walked a few miles around the deck each day. I hope I had a smile most of the time.
As nervous as I was, I hope I looked calm. I was grateful that Glenda kept a mentorly eye on all operations. She is
absolutely the best teacher. Her guidance and demeanor kept me focused and thinking thoroughly before making
decisions. The final steps were done a few days later. That was the paperwork. Evaluations, observations and
recommendations were sent in to USA swimming. Ugh, homework!

Looking back, I am grateful for the opportunity that was extended to me. I learned a lot and realize that I will always
continue to learn. But, I have some very experienced people that I can ask for help. I may have been terrified but I
took the big step and I feel it was worth the effort. I am extremely grateful that VJO has the most efficient,
experienced, and friendly group of people working in each position. You folks are to be applauded because you made
my job easy and made me look good. And thanks to all of you, I wasn’t disqualified and will probably do this again in
the not too distant future.

2010 AWARDS BANQUET

Page 6
Life in the Fast Lane
The following swimmers achieved new time standards at the following meets:
“B” TIMES:
Marin Pirates C/B/A+ (Oct. 9-10)
Aquino, Jalen: 100 Free, 50 Breast, 50 Fly
Bautista, Jacob: 50 Breast
Chang, Sarina: 100 Breast, 100 I.M.
Dutcher, Meigan: 100 Free, 50 Back, 50 Fly
Sabio, Rebecca: 100 I.M.
Sotelo, Ashley: 50 Breast
Sousa, Evan: 100 Free
Tomboc, Gabriel: 100 Breast, 200 Breast
Yee, Justin: 100 Free, 200 Free
Zia, Mitchell: 100 Back
Demonic Dual Meet (Oct. 30)
Chang, Jeromy: 25 Fly
Keilholtz, Amália: 50 Free
Napa Valley SCY C/B/A+ (Nov.)
Boggan, Imani: 50 Back
Chang, Sarina: 50 Free, 50 Back
Dutcher, Meigan: 100 Back
Fraser, Sean: 50 Fly
Hilton, Gabriel: 50 Back
Man, Tim: 100 Free
Quintana, Valentina: 50 Free
Singley, Justeen: 100 Back
Yee, Justin: 200 Breast
Zarco, Valentina: 25 Back
SRN "Swim Like the Dickens" (Dec.
10-12
Capulong, Caytlin: 25 Breast
Chang, Sarina: 100 Back
Fraser, Sean: 100 I.M.
Far “Out” Western Times…
Marin Pirates C/B/A+ (Oct. 9-10)
Ares Elmore: 50 Free
Napa Valley SCY C/B/A+ (Nov.)
Butler, Andrew: 200 Free, 200 I.M.
Lau, Milton: 200 Breast
Powell, Dylan: 400 I.M.
Pacific Swimming 14&U Junior
Olympics (Dec. 3-5)
Miguel, Brandon: 200 Free
Powell, Alyssa: 100 Back, 200 I.M.
Pacific Swimming Senior
Championships (Dec. 10-12)
Miguel, Brandon: 1,000 Free
Zone 3 Winter Championships (Jan.
15-17)
Miguel, Brandon: 400 I.M.
Shark Attack
THE “A” TEAM: JOOOOOOOOO Times:
Marin Pirates C/B/A+ (Oct. 9-10)
Marin Pirates C/B/A+ (Oct. 9-10)
Ares Elmore: 400 IM
Augst, Mirelle: 200 I.M.
Brandon Miguel: 100 Back
Chang, Sarina: 50 Breast
Alyssa Powell: 100 Free, 50 & 100 Breast
Viray, Alexander: 100 I.M.
Yee, Sabrina: 100 Breast, 200 I.M.
Napa Valley SCY C/B/A+ (Nov.)
Man, Samantha: 50 Breast
Napa Valley SCY C/B/A+ (Nov.)
Miguel, Brandon: 1,000 Free
Aranas, Anthony: 200 Free, 200 Breast
Powell, Alyssa: 200 Breast
Chang, Jeromy: 50 Back
Welton, Marble: 100 Back, 200 I.M.
Hilton, Bobby: 100 I.M.
Zia, Mitchell: 200 Breast
Horder, Regina: 50 Back
Martin, Jose: 100 Fly
Pacific Swimming 14&U Junior
Miniano, Joby: 200 Free
Olympics (Dec. 3-5)
Quintana, Xavier: 50 Free
Welton, Marble: 1,650 Free
VanDervoort, Colin: 200 Free, 100 Fly
Yee, Braeden: 50 Back, 50 Breast Zia, Mitchell: 100 Breast
Yee, Sabrina: 50 Fly
Pacific Swimming Senior
SRN "Swim Like the Dickens" (Dec. Championships (Dec. 10-12)
10-12 Viray, Gabriel: 50 Free
Capulong, Caytlin: 25 Free
Dutcher, Meigan: 50 Fly SRN "Swim Like the Dickens" (Dec.
Hilton, Bobby: 100 Back 10-12
Rosario, Elina: 100 Back Viray, Alexander: 50 Free
Yee, Braeden: 25 Fly
Zone 3 Winter Championships (Jan.
Zone 3 Winter Championships (Jan. 15-17)
15-17) Man, Samantha: 50 Free, 100 I.M.
Benberg, William: 25 Free Viray, Alexander: 100 Free, 50 Back
Man, Tim: 100 Breast Viray, Gabriel: 200 Back
New Team Records New "Sectional" Times
Pacific Swimming 14&U Junior
Napa Valley SCY C/B/A+ (Nov.)
Olympics (Dec. 3-5)
Butler, Andrew: 200 Free
11-12 Girls 400 Free Relay (4:24.74).
Horder, R., Boggan, I., Yee, S., Powell, A.
Zone 3 Winter Championships (Jan.
15-17)
Miguel, Brandon, 200 Fly (2:12.15)