I agree that was a very good explanation of how you set your days up. It looks somewhat similar to what I have been working with.
So would the whole week look like this
1.Rest
2.High Intensity
3.Lower Intensity
4.Rest
5. Higher Intensity
6.Lower Intensity
7.Rhythm or Race Model
one question though, in my experience 5x200m at comehome pace with 2 minute recovery is not a lower intensity workout as I have a hard time finishing it. Does lower just mean in relation to day 2? Also where would weights fall, day 1 and 5?