Mon: acc dev an/or max v
Tue: tempo
Wed: premeet neural work
Thur: meet (speed and speical end work)
Fri: tempo
Sat: acc development or rest
Sun: rest
Mon: 5×10 face down starts/5×15 pushup starts/5×20 falling starts OR 5×30,2xefe and 2xfef
Tue: 14×100 70% 30-45 sec rest and (circuits for your long sprinters)
Wed: Early season: 4×10/3×15/2×20 and 2×5 mb throws/Mid-late season 4×20 and 2×5 mb throws
Thur: 100/200 short sprints/ 200/400 long sprints
Fri: 6×200 75% 90-120 sec rest (circuits for your long sprinters)
Sat: Simliar to Monday or low volume sled or hill work.