The bud winter long stuff does work. I experimented with this and I got up to 10x100 @ 13.5 sec w/a 2 min break. I was not able to to that a year ago. It just sux now that it’s cold outside. The only thing is that the speed comes very gradual and it’s probably better suited for outdoors and 200m guys. If I lived somewhere warm this program would be ideal…