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, Jameson 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
8x25 Socks:
2x
1 kick (FAST) :45
2 Drill :35
1 Swim FAST :30
Socks Off
2x25 :30
1) 12.5 surf kick
12.5 head up high rev
2) FAST
Station 2
8x25 Tempo Trainer:
O) High Rev .40-.65
E) .80-1.20
Tempo Trainer Off
2x25 :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] )
20x25 @ :35
2x
1 EZ
3 Drill
6 Fastest Interval Possible, No more than 3 seconds rest
4x
4x45 @ 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
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