sprint/power workout

Here is today's second workout for RACE
400 easy

2 x 100 d/s
10 pushups, 5 streamline jumps
4 x 50 last 121/2 fast, 3rd 12 1/2 fast, etc
10 v ups, 5 streamline jumps
8 x 25's odds perfect, descend the evens running dive on the evens
twice
100 easy

4 x 50 partner pulls at 90% with perfect stroke
4 x 25 fast
three times

1 x 100 count strokes take ave
4 x 25 all out with fins :35
1 x 75 count strokes ave 1 less than 100
5 x 25 all out with fins and paddles :40
1 x 50 count strokes ave 2 less than 100
4 x 25 all out with paddles :45
1 x 25 3 strokes less than 100
3 x 25 all out with no toys :50

200 easy