With all of that rowing I am willing to bet there is a pretty solid elastic strength deficiency, but that isn’t something that you can just jump into (pun intended 🙂 )
With rowing, I am willing to bet that you have a VERY solid endurance capability and comparing your 100 time to your 200, that shows pretty well. Makes me wish you would have run a 400, I bet we would see an even bigger discrepancy.
Off the top of my head here are a few things that bother me about the current set up. Not saying it can’t work, its just somethings that I don’t personally like.
#1 lifting lowerbody on the day immediately before sprinting
#2 amount of rowing work. I really think that repeat tempo runs are going to do ALOT more for you than rowing. You have such a heavy rowing back ground that you are missing some of the key things that tempo develops in a sprinter, such as stronger ligaments which is going to have a direct correlation to top speed.
#3 Thursday looks effing brutal volume wise. If its supposed to be repeat runs, then drop it down to 80-85% minimum. If its supposed to be speed, cut the volume down to 1/3 or 1/2 and up the rest time. Thats a fairly ambiguous workout, but given the ladder style set up I’m assuming it is there for a tempo style day.
So you are sprinting 2x a week, tempo once per week and weights on the days in between currently. If you are trying to keep volume of workouts in a similar area but are truly trying to focus on sprinting, I would do this.
Monday: Sprints + weights
Tuesday: Off
Wednesday: rower work
Thursday: Tempo
Friday: Speed+weights
Saturday: Off
Sunday: Tempo
I’m not trying to usurp your coach, but I’ve never felt good on a system that has me lifting on the days immediately before speed. I’ve always felt like I was on the cusp of an injury.