16 seconds for 100yd is 17mid for 100m. He said small skill guys. Even at 180-200lbs, if you are able to run 9mid 100yd (what he says), that is a joke.
I understand you don’t want to cause lactic. I get that. I also understand you want to be fresh for your speed days as those are the most important, but why even bother doing those volumes if those are the goals? The speed here is so slow that even if you are doing 30 second rests, there is not going to be much fatigue until you get into significantly high volumes. That is what I am trying to figure out.