sets of 3-5 x 200 @ 80% of 200 max (roughly 200m PB + 5”)
incomplete rest between reps, ~85% of full between sets
rep rest = 2:00 cycle (early season), then 60s, 45s, down to 1:1
3:00-4:00 between sets
prescribed rest MUST be observed
experienced mid-distance = 12, to 16, to 20-22 reps
developing mid-distance / experienced long-sprinters = 6, 8, 10, 12 reps