This is done during SPP2 for HSI. The real speed development work has already been done in SPP1 with a bunch of 60s and work on starts. Pace for 200’s and particularly 300s is gradually built up from tempo pace in the fall to much faster paces through the end of SPP2, BUT max speed is only done once a week in SPP2 and there is a lot of submax (300’s and 150’s). The 400-300-200 or 300-200-100 are done mostly once a week during SPP2, but the last week before a 2 week cutdown is an overload, so the 300-200-100 and such can be seen as either submax or part of the overload to set up supercompensation for comp. I don’t know that John Smith would describe this as the “ultra-competitive” part of the season (we mostly haven’t even raced outdoors at this time), but it is what immediately preceeds outdoor comp.
I, however, coming from a s-l long setup as in the SPP download, see the same 300-200-100 as really a GPP (or initial SPP)-type workout. I started this year with 2x200 (same parameters as Charlie gave for Ben) in the early weeks of a 12 week prep cycle in place of one of the 3X4X60 that Charlie has written down. So, when I go to SPP2, 300-200-100 is simply a progression from 2X200 in short to long. Likewise, intensification later in SPP2 with workouts like 3X100+2X50 is simply a progression from 6X60 (with recoveries as Charlie has) during SPP1.
When training by myself I use this particular microcycle:
Mon: 4X60 (maximum recovery per CF)
Tue: 300-200-100 (rests 10 min)
Wed: off
Thu: weights
Fri: off/tempo, or do the Sat workout here if recovered
Sat: 2X3X80 (rests 7 min/15min per CF)
The 2X3X80 will be affected by the depletion effect from Mon, but given enough recovery time (4-6 days of no more than submax) the NEXT workout can be a PB-level performance.
The double workout is something that Verkhoshansky has to provide “maximum protein synthesis” as he put it, and John Smith also has this. This is a method of intensification for the 300-200-100, and Mills may be using 2 sets to get the same effect.