No need to do long tempo now, you are trying to get better each meet. The longer tempo should have been done weeks ago, stick with shorter tempo work ex: 10x100 or 2x5x100 with 30sec rest. Hamstring is feeling better, I have been ems three times per day with ice.
Sat-Mon: Rest
If everything stay on schedule, I should be ready for work on Tue.
Tue:
Warmup
Heavy upper body
Throws x50
HH 8x10
20x100
hurdle mobility