On the tempo days you shouldn’t be taking nearly as much rest (i.e walk back). Walking 50m should be sufficient, if you can’t recover in that amount of time yo’re going too fast. Michael Johnson did 200’s in almost 30 seconds for his tempo. I would go MWF speed weights T/Th/S tempo.
-I don’t quite understand how you do flying sprints from a 3-point stance. When you say flying 30m do you simply mean 30m sprint?