I did the 3x3x30 w 1 between reps and 6-8 between sets today. It definitely [i]feels[/i] like speed endurance.
I honestly like the way the workout felt, and think that I will be incorporating this once a week as I transition from MaxV. I have a short track as I have said earlier (150m in the outside lane), so this is a great way for me to be able to hit speed endurance.
Sounds good.
Sorry I didn't get back to you last night.
Re: Rest between Sets.
I think going from shorter rest to longer rest (the opposite of what we are doing with the rest between reps) would be best between sets.
I am thinking possibly 3', 5', 7' or 4',6', 8'.
This way although the rest between reps is getting shorter the rest between sets is getting longer to help ensure we are able to put out sufficent effort during the runs.
Week after week our fitness, endurance, and speed should be improving from our tempo work, Speed Work, and SSE which will enable us to complete the session efficently.
Thoughts on the rest between sets?