Hermok, I apologise for not getting back sooner - family and friends are in the midst of a big bushfire (30-40% of a couple of towns wiped out)
I haven’t been able to get something better up, so below is a typed version of week 1 to 4
The program for each week is between commas. So the Monday session below is week 1 is 2x2x200m, week 2 is 2 x 300+150 etc…
Monday; 2 x 2 x 200m, 2 x 300+150, 2 x (3 x 50 + 1 x 300M), 2 x (1 x 300 + 3 x 50)
Tuesday; Big Circuit, Big Circuit, Big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100
Wedensday; Off
Thursday; 3 x 30m Sleds + 2 x 30m + 2 x 3 x 60m + 2 x 40m starts, Repeat, 2 x 30m Sleds + 2 x 30m + 2 x 2 x 60m + 3 x 40m starts, 4 x 30m with 20m run + 2 x 2 x 60m + 4 x 40m starts
Friday; Repeat tuesday
Saturday; Off (or do Friday if not done on Friday)
Sunday; Relay Practice