Im curious if you have ever tried any of the explosive med ball throws? Or hurdle walkovers?
When we did 10 meter runs they were done with a walk back and go.( meaning walk back to the 10 meter line and go with no additional rest)
20 meters I’d touch the wall ( which was a walk back plus an additional 10 to the wall and back to the line = i guess an 20 m as well as the walk back which would be 40 meters total
30 meters would depend on the time of year but as I got faster the rest became more regulated with more time.
4 minutes between sets is pretty good again depending on the time of the season ( closeness to comp/ faster runs so more rest) and speed.
not sure of your volumes but you likely have a back ground with this amount? This is where having some one watch the technical quality to see how or if and when your performance degrades or you are showing too much effort to continue. ( remember quality first or stop)
Shin splints / have you tried active rest with an ems unit? or trouble shooting by frequently replacing your training flats? How tight are your glutes and or calves? Or maybe as a soccer player the straight volume in addition to your ball time is just too much ? If you like the pool you can get so much done volume wise with tempo. Many people hate pool however and it’s more time consuming and hard to find a pool. I am sure you do this already but regulate the time you spend in cleats and make sure you are replacing training flats often to keep the protection at the highest possible. WE used to replace our flats ever 2 months and that was with massage every day and lots of water therapy. ( yes I know that is ideal also I recently learned that a a coach I know well is ice bathing the athletes legs for 10 minutes at a time for each of his sprinters and athletes post speed work… and having excellent results) The thing is shin splints mean lots of residual underlying calf issues so address this asap in all ways.