To illustrate just how fast this workout is, if even possible,
Joaquim Cruz, coming at things from more of a distance perspective (though he ran 3:34 despite likely a similar 400m to Coe), would only rarely do any 400s under 50. He did a 3x400m workout in maybe 49/49 high/51, if I am not reading the Barbosa workout instead of Cruz. Cruz would also do something like 3x400 with the first 200 at 30/31 and the 2nd 200 around 23-25. But 2x400 in 46/47? Who else has ever done a workout like this, besides maybe a Michael Johnson or Jeremy Wariner type?
Hart limited his guys to 95% in workouts. An example for Johnson was:
3 x ( 350m in 46s rest 1min 100) 5min rest
Someone in a thread on WIlson Kipketer claims the following:
"I heard from a friend who was in St. Moritz in 1998 that Kipketer did a couple of 400s in 47/48 sec and everyone around stopped his training to watch him running because of his great running style."
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=2337684#ixzz42eg9KcTH