Tanica Jamison is in her 3rd season as head coach of the Houston Women’s S&D program. In her first two seasons, she guided the Cougars to back-to-back conference titles. Getting things started this September, Jamison was running power work on a Tuesday afternoon. Because it was still early in the season, Jamison opted for tempo trainers, stroke work with tennis balls and paddles, and socks for this particular workout.
See full workout below:
1200 Warm Up
16:00 Kick
2x
- 1:00 Moderate
- :30 FAST
- :45 Mod
- :45 FAST
- :30 Mod
- 1:00 FAST
- :30 EZ
- :30 Thumper
- :20 FAST Vert Kick
- :10 EZ
- :30 Tombstone FAST
- :30 EZ
Circuit 28:00
Station 1
8×25 Socks:
2x
1x kick (FAST) :45
2x Drill :35
1x Swim FAST :30
Socks Off
2×25 :30
1) 12.5 surf kick 12.5 head up high rev
2) FAST
Station 2
8×25 Tempo Trainer:
O) High Rev .40-.65
E) .80-1.20
Tempo Trainer Off
2×25 :30
1) EZ
2) FAST
Station 3
Tennis Balls in Hand + Paddle on Head Swim Moderate Free/Back for 5:30
Station 4
400 Fins (4x [25 FAST (15uw breakout fast through turn) 15 surf kick 10 ez, build to fast through turn, 10 yds high rev, 15 ez] )
Zoomers
20×25 @ :35
2x
1 EZ
3 Drill
6 Fastest Interval Possible, No more than 3 seconds rest
Speed Work (2 Turn 50s)
4x
4×45 @ 1:00 Start at Flags in Floating Position, 12.5-15 UW, Fast to turn, Pause at Flip for 3 Seconds, 12.5 FAST
Warmdown
That half-stroke drill reminds me of water polo dribble drills we used to do!