It was off 30sec recovery. Its been a bit quiet lately, he has had exams and feeling a bit down, but still managed the 2x2x200m session a few weeks back - 24.5/26.5 35min 25.0/25.6 2min between runs. He raced in foul wet and windy conditions on Saturday in 53s winning easily. All we did the week prior was 3 sessions of pace judgement/rythym work over 120m and 100m, no more than 4 reps in total. I have always used runs over the 1st 120m timing through 100m to set the pace for the race, we did this last weekend, but Tues/Thu adopted KK’s sessions of rythm runs into and out of the 2nd bend. I took this idea from the excellent Lactate Threshold e-book, and my athlete enjoyed the sessions and it gave him his confidence back.