Glad to see you are back and feeling okay!
That makes perfect sense in your template. I think where people, including myself at times, have gotten confused is just labeling anything under a certain % as a bad thing. I remember you mentioning before that you have even used it as a way of extreme unloading (instead of dropping to 95%, to even lower than that), but counting it as a “speed” session rather than as a “tempo” session.
What are your thoughts on the volume aspect that arises when you change the intensities? It seems as-if you can get more productivity out of a slightly higher volume workout that utilizes a bit less intensity, but similar rests versus relying solely on intensity as the main mode of development. I’m talking about developmental athletes BTW and more in the early special prep phases (versus pre-comp or comp).
I wouldn’t want to cause more confusion by trying to define the volume change but it will for sure be higher. Example from our training; Speed 95 to 100%, 4 x 30m blocks, 80, 100, 120, 150. = 570m