Quik, the latest plan looks really good. I like how this thread is progressing and the ideas are being bounced around…
I'm in a little bit of disagreement with cerebro on his dislike of short rest for short sprinters. The reason why is because I am of the same mind as quik, in that any good 60 and 100m runner should be able to run a pretty decent 200. And I think that work and racing that distance is very important to success in the short dashes. But for that reason, I would certainly do this kind of work with all my sprinters, short and long. The differences would come in the workouts throughout the rest of the week and the rest intervals associated with those workouts. You can certainly get the quality out of the workout without taking a great deal of rest. Like quik said, the recovery between sets can always increase as the time between runs decreases.