Help with sprint workouts?!?!?!?!?!

[sprinter1]

Hey guys. I have these workouts that I have contemplated doing for sometime now. I have been doing different workouts that I have had people tell me for my PB's and times I have run this season that the workouts are not fast enough. I have been a sprinter that would build speed by building strength. I was hoping you guys could take a look at these workouts, let me know what kind of changes can and should be made. Each cycle lasts 4 weeks and the paces are at the very bottom for each cycle. If there isn't a pace set, it's just tempo work. Do not pay any attention to the words tape drills. Diagonals is just run from one corner of the field and shag across the endzone and repeat.

Thanks in adance guys. I hope to get some wonderful feedback to help guide me towards my decision of what workout to do. Thanks...

Cycle I
6-20 Monday: 15x100m Tape Drills
6-21 Tuesday: 15xDiagonals
6-22 Wednesday: 3x5x60m Turnarounds
6-23 Thursday: 10x150m Ins and Outs
6-24 Friday: Circuit/Cross Training
6-25 Saturday: 15x30m Tape Drills & Plyometrics II

Cycle II
7-18 Monday: 15x100m Tape Drills
7-19 Tuesday: 3x5x30m hurdle pushes & PlyometricsII
7-20 Wednesday: 20 minute tempo run
7-21 Thursday: 10x150m Ins and Outs
7-22 Friday: Circuit/Cross Training
7-23 Saturday: 15x30m Tape Drills & Plyometrics I

Cycle III
8-15 Monday: 15x100m Tape Drills
8-16 Tuesday: 8x200m Hills
8-17 Wednesday: 15x60m Tape Drills and Plyometrics I
8-18 Thursday: 10x150m Ins and Outs
8-19 Friday: Circuit/Cross Training
8-20 Saturday: 10x80m Ins and Outs and Plyometrics II

Cycle IV
9-12 Monday: 15x100m Tape Drills
9-13 Tuesday: 20 minute tempo run
9-14 Wednesday: 15x60m Tape Drills and Plyometrics I
9-15 Thursday: 10x200m Hills
9-16 Friday: Circuit/Cross Training
9-17 Saturday: 10x70m Ins and Outs and Plyometrics II

Cycle V
10-10 Monday: 15x100m Tape Drills
10-11 Tuesday: 3x400m w/12 minutes recovery
10-12 Wednesday: Circuit/Cross Training
10-13 Thursday: 15x60m Tape Drills and Plyometrics II
10-14 Friday: 8x200m hills
10-15 Saturday: 15x30m and Plyometrics I

Cycle VI
11-7 Monday: 6x200m w/ 30 seconds recovery and 5 min. between sets
11-8 Tuesday: 20 minute tempo run
11-9 Wednesday: 5x60m sleds and 5x30m sleds then Plyometrics I
11-10 Thursday: 4x350m w/10 minutes rest
11-11 Friday: Circuit/Cross Training
11-12 Saturday: 10x30m Ins and Outs and Plyometrics II

Cycle VII
12-5 Monday: 12x20m-40m/starts/resistance/open
12-6 Tuesday: 6x100m-150m w/walk back recovery
12-7 Wednesday: Hurdle Mobility/Plyometrics I
12-8 Thursday: 8x30m-40m/starts/flys
12-9 Friday: 10x50m tape drills/plyometrics II-III
12-10 Saturday: 4x150m or 1x250m, 1x200m, 1x150m

Cycle IIX
1-2 Monday: 4-8x20m-40m/starts/4-5x30-50m open
1-3 Tuesday: 6-8x150 w/walk back recovery
1-4 Wednesday: Hurdle Mobility/Plyometrics I
1-5 Thursday: 4-5x20-40m starts/4-5 x 30m flys
1-6 Friday: 10x50m tape drills/Plyometrics II-III
1-7 Saturday: 8x100m-120m or 8x55m hurdle pushes

Cycle IX
1-30 Monday: 6-8x10m-40m starts/4-8x50-60m sleds/4-8x100m
1-31 Tuesday: 6x200m @23-25/Plyometrics III
2-1 Wednesday: Hurdle Mobility/Recovery
2-2 Thursday: 5x30m starts/Plyometrics I/5x30m overspeed
2-3 Friday: Rest or 10x50m tape drills
2-4 Saturday: Compete or 4x120-150m @13-14/16-17 sec.

Plyometrics I: High knees bleachers x 5, Double leg hops x 5, Single leg bleacher hops-Left x 3, Single leg bleacher hops-right x 3, Alternating speed bounds x 4

Plyometrics II: Single leg hops left/right x 30-40m forward and back, Hurdle hops 1x10, Standing Triple jump 1x10, Standing long jump 1x10, Single leg long jump-left 1x5, Single leg long jump-right 1x5.

Plyometrics III: Vertical jumps, Box jumps, dorsiflex walk, Heel raise walk, Lateral hops.

Starts: Add key reaction drill resistance drills.

Here are the paces for the cycles.
Cycle #1 - No time and all walk back recovery.
Cycle #2 - 150's 3x20 sec, 4x19 sec, 3x18 sec.
Cycle #3 - 150's 3x20 sec, 4x19 sec, 3x18 sec., 8x200m hills @2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec
Cycle #4 - 10x200m hills @ 2x32 sec, 2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec.
Cycle #5 - 3x400m @ 54-56, 8x200m hills @2x31 sec, 2x30 sec, 2x29 sec, 2x28 sec
Cycle #6 - 6x200m w/ :30 sec rest between reps and 5 min. between sets - 2x29 sec, 2x28 sec, 2x27 sec, 4x350 @ 48-50
Cycle #7 - 6-8x150m @ 2x18 sec, 2x17 sec, 2x16 sec. 8x100-120m @ 11-12 (100m) or 13-14 (120m)
Cycle #8 - 6x200m @ 23-25 sec 6-8 rest between reps and 12 min. between sets, 4x120m 13-14 sec or 4x150m @ 16-17 sec
Cycle #9 - 6x100m @ 11-12 sec, 1x250 @ 28-29, 1x200 @ 23, 1x150m @ 17, 4x150m @ 16-17 sec.

[Greek God]

U can replace some of the jogging sessions with some tempo workouts like these: 100+100+100/100+100+200/100+200+100/200+100+100/200+200+200. or switch the 100's to 200's and vise versa. or 300/200+100/100+200/2x(150+150)/2x(100+100+100)2x300.
A 500 and 600 workout once in a while wouldn't hurt too much. Tempo should be 2000-3000 meters.

U should throw in one more day of doing flying runs in spikes cycles.

and u need some special endurance runs. Like 2x200 20 minute rest. 300, 150 with 30 minute rest. and 2x(100+100+100) in spikes. Maybe even 1x450.

accelerations looks good. I'd personally do them with a workout like 2x10, 2x20, 2x30 and 2x40 complete rest in spikes. Consider moving some of ur acceleration workouts from the later cycles up to the beginning cycles. U need ur acceleration down first before u can start doin special endurance and top speed. So tempo (60%-75%), extensive tempo (80%-85%), (the rest 95%-100%) acceleration, max velocity, speed endurance, special endurance.

For Speed endurance u can add:2x(4x100) 2-4 minute rest or 3x(3x60) 3 minute rest or 4x120 2 minute rest or 2x(60,80,110).

Also for ur 200/400 meter work u can do something like the following along with ur 200 workouts: 2x(150 at 75% jog back to the start, 150 at 75% jog back, 150 at 75%). 15 minute rest. or 3x(300+150). the 300 at 75% and the 150 at 100%. Do this some time durin cycles.

Doin sleds in cycle 9 looks a little tough since ur tryin to peak durin that time. if u move that to earlier cycles along with hill work. Try and follow something were u like train for two weeks and ease off a little for a week and then the next two weeks u run more volume and harder than the first two weeks and so on. It seems u have a lot of volume in ur beginning cycles for ur 30's and 60's. Ease up on ur workouts too in cycle 9. At the end of cycle 8 try and throw in a day where u do 1x60 and 1x200 complete recovery in spikes. and another day where u do 1x100 and 1x400 complete recovery in spikes. Take 2 real good easy weeks then at the end of cycle 9 and then u'll be ready to run a PB. and then 2-6 six weeks off and begin again.

[sprinter1]

Fall Workouts

10-31 Seagrave Drills – 2x500m @ 1:30 (:72 @ 400m) – 15:00 rest
11-01 Seagrave Drills – 2x4x Hills sprint up/shag down – 5:00 rest – 4x20m open runs
11-02 Seagrave Drills – 10x200m @ :35 – 2:30 rest
11-03 Seagrave Drills – 2x4x40m sled pulls – Full Recovery – 4x40m open runs
11-04 Seagrave Drills – 3x5x60m Turnarounds – 5:00 rest
11-05 Seagrave Drills – Pool Workout or Rest

11-07 Seagrave Drills – 2x500m @ 1:28 (70.4 @ 400m) – 15:00 rest
11-08 Seagrave Drills – Block Work 5x15m – 2x4x40m sled pulls – Full Recovery
11-09 Seagrave Drills – 10x200m @:35 – 2:30 rest
11-10 Seagrave Drills – 2x4x Hills sprint up/shag down – 5:00 rest – 4x20m open runs
11-11 Seagrave Drills – 3x5x60m Turnarounds – 5:00
11-12 Seagrave Drills – Circuit/Cross Training or Rest

11-14 Seagrave Drills – 2x500m @ 1:28 (70.4 @ 400m) – 15:00 rest
11-15 Seagrave Drills – Block Work 5x15m – 2x4x Hills sprint up/shag down – 5:00 rest
11-16 Seagrave Drills – 10x200m @ :34 – 2:15 rest
11-17 Seagrave Drills – 2x4x Hills sprint up/shag down – 5:00 rest
11-18 Seagrave Drills – 3x5x60m Turnarounds – 5:00
11-19 Seagrave Drills – Circuit/Cross Training or Rest

11-21 Seagrave Drills – 2x500m @ 1:25 (68 @ 400m) – 15:00 rest
11-22 Seagrave Drills – Block Work 5x20m – 2x4x40m sled pulls – Full Recovery
11-23 Seagrave Drills – 10x200m @ :33 – 2:30 rest
11-24 DAY OFF
11-25 Seagrave Drills – 2x4x Hills sprint up/shag down – 5:00
11-26 Seagrave Drills – Circuit/Cross Training or Rest

11-28 Seagrave Drills – 2x500m @ 1:25 (68 @ 400m) – 15:00 rest
11-29 Seagrave Drills – Block Work 5x25m – 2x4x40m sled pulls – Full Recovery
11-30 Seagrave Drills – 10x200m @ :33 – 2:20 rest
12-01 Seagrave Drills – 3x3x Hills sprint up/shag down – 5:00 rest
12-02 Seagrave Drills – 15x30m Turnarounds
12-03 Seagrave Drills – Circuit/Cross Training or Rest

12-05 Seagrave Drills – 2x500m @ 1:23 (66.4 @ 400m) – 15:00 rest
12-06 Seagrave Drills – Block Work 5x30m
12-06 Seagrave Drills – 10x200m @ :32 – 2:15 rest
12-07 Seagrave Drills – 3x3x Hills sprint up/shag down – 5:00 rest
12-08 Seagrave Drills – 15x30 Turnarounds
12-09 Seagrave Drills – Circuit/Cross Training or Rest

12-12 Seagrave Drills – 2x400@ 64 – 12:00 rest
12-13 Seagrave Drills – Block Work 5x35m – 2x4x40m sled pulls – Full Recovery
12-14 Seagrave Drills – 8x200m @ :30 – 3:00 rest
12-15 Seagrave Drills – Block Work 4x20m – 4 laps (sprint/jog, sprint/walk)
12-16 Seagrave Drills – 10x80m Relaxed runs or 10-15 minute tempo run
12-17 Seagrave Drills – Circuit/Cross Training or Rest

[sprinter1]

INDOOR WORKOUTS

12-19 Seagrave Drills – 1x300m @ :43 – 5:00 rest – 1x200m @ :26 – 5:00 rest – 1x200m @ 25.50
12-20 Seagrave Drills – 2 laps striders @ 80% (walk corners) – 4 x Block Starts 55m, 55m, 45m, 45m
12-21 Seagrave Drills – 2x200m @ :26-:27 (walk 200m between) – 4x100m (accelerate into last30m @ 100%) – walk 100m between – 2x2x40m sled pulls
12-22 Seagrave Drills – 2 laps striders (walk corners) – 3 x Block Starts 45, 35, 25
12-23 Seagrave Drills – 10-15 minute easy run

12-27 Seagrave Drills – 1x300m @ :43 – 5:00 rest – 1x200m @ :26 – 5:00 rest – 1x200m @ 25.50
12-28 Seagrave Drills – 2 laps striders @ 80% (walk corners) – 4 x Block Starts 55m, 55m, 45m, 45m
12-29 Seagrave Drills – 2x200m @ :26-:27 (walk 200m between) – 4x100m (accelerate into last30m @ 100%) – walk 100m between – 2x2x40m sled pulls
12-30 Seagrave Drills – 2 laps striders (walk corners) – 3 x Block Starts 45, 35, 25
12-31 Seagrave Drills – Easy 10-15 minute run or pre-meet

01-02 Seagrave Drills – 3x200m @ 25.00, 24.50, 24.00 – 5:00 rest
01-03 Seagrave Drills – 1 lap striders @ 80% - 4 x Block Starts 55m, 55m, 45m, 45m
01-04 Seagrave Drills – 1x200m @ :26-:27 – 4x100m (last 30m @ 100%) walk 100m between – 2x2x40m sled pulls
01-05 Seagrave Drills – 4 laps striders @ 80% (walk corners) 4 x Block Starts 20m
01-06 Seagrave Drills – pre-meet

01-09 Seagrave Drills – 3x200m @ 25.00, 24.50, 24.00 – 5:00 rest
01-10 Seagrave Drills – 2x100m accelerations to 90% - 4 x Block Starts 55m, 55m, 45m, 45m
01-11 Seagrave Drills – 1x200m @ :26-:27 – 4x100m (last 30m @ 100%) walk 100m between – 2x2x40m sled pulls
01-12 Seagrave Drills – 4 laps striders @ 80% (walk corners) 4 x Block Starts 20m
01-13 Seagrave Drills – pre-meet


01-16 Seagrave Drills – 2 laps striders @ 80% - 4x150m @ 17.75, 17.50, 17.25, 17.00 – 7:00 rest
01-17 Seagrave Drills – 2x100m accelerations to 90% - 4 x Block Starts 55m, 40m, 20m, 20m
01-18 Seagrave Drills – 4 laps striders (walk corners) – 2x150m (50m. 80%, 50m. 95%, 50m. 80%) – 5:00 rest
01-19 Seagrave Drills – 2 laps striders @ 80% - 3 x Block Starts 45m, 35m, 25m
01-20 Seagrave Drills – pre-meet

01-23 Seagrave Drills – 2 laps striders @ 80% - 4x150m @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest
01-24 Seagrave Drills – 2x 100m accelerations to 90% - 3 x Block Starts 55m, 40m, 20m
01-25 Seagrave Drills – 4 laps striders (walk corners) – 2x150m (50m. 80%, 50m. 95%, 50m. 80%) – 5:00 rest
01-26 Seagrave Drills – 2 laps striders @ 80% - 3 x Block Starts 45m, 35m, 25m
01-27 Seagrave Drills – pre-meet

01-30 Seagrave Drills – 3x150m @ 17.50, 17.00, 16.50 – 7:00 rest
01-31 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 50m, 50m
02-01 Seagrave Drills – 2 laps striders @ 80% - 4x60m pulley (with spikes) – 4:00 rest
02-02 Seagrave Drills – 1 lap striders @ 80% - 3 x Block Starts 45m, 35m, 25m
02-03 Seagrave Drills – pre-meet

02-06 Seagrave Drills – 2x100m accelerations to 90% - 4 x Standing Starts 50m, 50m, 50m, 50m
02-07 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 50m, 50m
02-08 Seagrave Drills – 2 laps striders @ 80% - 4x60m pulley (with spikes) – 4:00 rest
02-09 Seagrave Drills – 2x150 accelerations @ 17.75 (work on 200m transition)
02-10 Seagrave Drills – pre-meet

02-13 Seagrave Drills – 2 laps of striders @ 80% - 2x60m pulley (with spikes) 4:00 rest
02-14 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m
02-15 Seagrave Drills – 2x150 accelerations @ 17.75 (work on 200m transition)
02-16 Seagrave Drills – 2 laps striders @ 80% - 2 x Block Starts 30m, 30m
02-17 Seagrave Drills – pre-meet

02-20 Just Lift
02-21 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m, 30m
02-22 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
02-23 USA Indoor Championships
02-24 USA Indoor Championships
02-25 USA Indoor Championships

02-27 Seagrave Drills – 1 lap of striders @ 80% - 2x120m @ 13.00-14.00
02-28 Seagrave Drills – 2x100m accelerations to 90% - 3 x Block Starts 30m, 30m, 30m
03-01 Seagrave Drills – 2x150 accelerations @ 17.75 (work on 200m transition)
03-02 Seagrave Drills – 3x60m light accels – 4 x Block Starts 20m, 20m, 20m, 20m
03-03 Seagrave Drills – pre-meet

03-06 Seagrave Drills – 1 lap of striders @ 80% - 2x120m @ 13.00-14.00
03-07 Seagrave Drills – 2x100m accelerations to 90% - 3 x Block Starts 30m, 30m, 30m
03-08 Seagrave Drills – 2x150 accelerations @ 17.75 (work on 200m transition)
03-09 Seagrave Drills – 3x60m light accels – 4 x Block Starts 20m, 20m, 20m, 20m
03-10 Seagrave Drills – pre-meet

[sprinter1]

OUTDOOR WORKOUTS

03-13 Seagrave Drills – 1x300m @ :40 – 7:00 rest – 1x200m @:25.00 – 5:00 rest – 1x200m @ :25.00
03-14 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 2x30m & 2x75m
03-15 Seagrave Drills – 4x150m @ 18.75, 18.50, 18.25, 18.00 (walk 250m between) – 2x3x30m sled pulls – Full Recovery
03-16 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 3 x Block Starts 30m, 30m, 30m
03-17 Seagrave Drills – pre-meet
03-18 Meet

03-20 Seagrave Drills – 1x300m @ :40 – 7:00 rest – 1x200m @:25.00 – 5:00 rest – 1x200m @ :25.00
03-21 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 2x30m & 2x75m
03-22 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x2x40m sled pulls – Full Recovery
03-23 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 3 x Block Starts 30m, 30m, 30m
03-24 Seagrave Drills – pre-meet
03-25 Meet

03-27 Seagrave Drills – 3x200m @ 25.00, 24.50, 24.00 – 5:00 rest
03-28 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 80m, 60m, 40m, 20m
03-29 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x2x40m sled pulls – Full Recovery
03-30 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 4 x Block Starts 20m, 20m, 20m, 20m
03-31 Seagrave Drills – pre-meet
04-01 Meet

04-03 Seagrave Drills – 3x200m @ 24.50, 24.00, 23.50 – 5:00 rest
04-04 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 80m, 60m, 40m, 20m
04-05 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x3x big stadium steps – 4:00 rest
04-06 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 4 x Block Starts 20m, 20m, 20m, 20m
04-07 Seagrave Drills – pre-meet
04-08 Meet

04-10 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x150m @ 17.75, 17.50, 17.25, 17.00 – 4:00 rest
04-11 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 60m, 40m, 20m, 20m
04-12 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest – 2x3x big stadium steps – 4:00 rest
04-13 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 20m, 20m, 20m, 20m
04-14 Seagrave Drills – pre-meet
04-15 Meet

04-17 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x150m @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest
04-18 Seagrave Drills – 2x100m accelerations to 90% – 3 x Block Starts 60m, 40m, 20m
04-19 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x60m pulley (with spikes) – 4:00 rest
04-20 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest
04-21 Seagrave Drills – pre-meet
04-22 Meet

04-24 Seagrave Drills – 3x150m @ 17.50, 17.00, 16.50 – 7:00 rest
04-25 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x60m pulley (with spikes) – 4:00 rest
04-26 Seagrave Drills – 2x100m accelerations to 90% – 2 x Block Starts 50m, 50m
04-27 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest
04-28 Seagrave Drills – pre-meet
04-29 Seagrave Drills – Meet

05-01 Seagrave Drills – 2x100m accelerations up to 90% – 4 x Standing Starts 50m, 50m, 50m, 50m
05-02 Seagrave Drills – 2x100m accelerations up to 90% – 2 x Block Starts 50m, 50m
05-03 Seagrave Drills – 1 lap of striders to 80% (walk corners) – 4x60m pulley (in spikes) – 4:00 rest
05-04 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-05 Seagrave Drills – pre-meet

05-08 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 2x60m pulley (in spikes) – 4:00 rest
05-09 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m, 30m
05-10 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-11 Seagrave Drills – pre-meet
05-12 Meet

05-15 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 2x60m pulley (in spikes) – 4:00 rest
05-16 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m, 30m
05-17 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-18 Seagrave Drills – pre-meet
05-19 Meet

[thefattys]

OUTDOOR WORKOUTS

03-13 Seagrave Drills – 1x300m @ :40 – 7:00 rest – 1x200m @:25.00 – 5:00 rest – 1x200m @ :25.00
03-14 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 2x30m & 2x75m
03-15 Seagrave Drills – 4x150m @ 18.75, 18.50, 18.25, 18.00 (walk 250m between) – 2x3x30m sled pulls – Full Recovery
03-16 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 3 x Block Starts 30m, 30m, 30m
03-17 Seagrave Drills – pre-meet
03-18 Meet

03-20 Seagrave Drills – 1x300m @ :40 – 7:00 rest – 1x200m @:25.00 – 5:00 rest – 1x200m @ :25.00
03-21 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 2x30m & 2x75m
03-22 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x2x40m sled pulls – Full Recovery
03-23 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 3 x Block Starts 30m, 30m, 30m
03-24 Seagrave Drills – pre-meet
03-25 Meet

03-27 Seagrave Drills – 3x200m @ 25.00, 24.50, 24.00 – 5:00 rest
03-28 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x Block Starts 80m, 60m, 40m, 20m
03-29 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x2x40m sled pulls – Full Recovery
03-30 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 4 x Block Starts 20m, 20m, 20m, 20m
03-31 Seagrave Drills – pre-meet
04-01 Meet

04-03 Seagrave Drills – 3x200m @ 24.50, 24.00, 23.50 – 5:00 rest
04-04 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 80m, 60m, 40m, 20m
04-05 Seagrave Drills – 1x200m @ :26.00 (walk 200m) – 4x100m (middle 25-30m @ 100%) walk 150m between – 2x3x big stadium steps – 4:00 rest
04-06 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 4 x Block Starts 20m, 20m, 20m, 20m
04-07 Seagrave Drills – pre-meet
04-08 Meet

04-10 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x150m @ 17.75, 17.50, 17.25, 17.00 – 4:00 rest
04-11 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 60m, 40m, 20m, 20m
04-12 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest – 2x3x big stadium steps – 4:00 rest
04-13 Seagrave Drills – 2x100m accelerations to 90% – 4 x Block Starts 20m, 20m, 20m, 20m
04-14 Seagrave Drills – pre-meet
04-15 Meet

04-17 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x150m @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest
04-18 Seagrave Drills – 2x100m accelerations to 90% – 3 x Block Starts 60m, 40m, 20m
04-19 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4x60m pulley (with spikes) – 4:00 rest
04-20 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest
04-21 Seagrave Drills – pre-meet
04-22 Meet

04-24 Seagrave Drills – 3x150m @ 17.50, 17.00, 16.50 – 7:00 rest
04-25 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 4 x60m pulley (with spikes) – 4:00 rest
04-26 Seagrave Drills – 2x100m accelerations to 90% – 2 x Block Starts 50m, 50m
04-27 Seagrave Drills – 2 laps of striders @ 80% (walk corners) – 2x150m (50m 80%, 50m 95%, 50m 80%) – 5:00 rest
04-28 Seagrave Drills – pre-meet
04-29 Seagrave Drills – Meet

05-01 Seagrave Drills – 2x100m accelerations up to 90% – 4 x Standing Starts 50m, 50m, 50m, 50m
05-02 Seagrave Drills – 2x100m accelerations up to 90% – 2 x Block Starts 50m, 50m
05-03 Seagrave Drills – 1 lap of striders to 80% (walk corners) – 4x60m pulley (in spikes) – 4:00 rest
05-04 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-05 Seagrave Drills – pre-meet

05-08 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 2x60m pulley (in spikes) – 4:00 rest
05-09 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m, 30m
05-10 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-11 Seagrave Drills – pre-meet
05-12 Meet

05-15 Seagrave Drills – 1 lap of striders @ 80% (walk corners) – 2x60m pulley (in spikes) – 4:00 rest
05-16 Seagrave Drills – 2x100m accelerations to 90% - 2 x Block Starts 30m, 30m
05-17 Seagrave Drills – 2x150m accelerations @ 17.75 (work on 200m transition)
05-18 Seagrave Drills – pre-meet
05-19 Meet

I cannot imagine a more ridiculous workout than what you posted here.