This year I will be in my senior year of college track and want to go out with a huge bang. I run the 100 (10.83) 200 (21.73) and first leg 4x4 (49.2) I want to try and have a tough workload this summer to come back in great shape for indoors. I normally look around at different types of 1/2/4 training but it is difficult. I want to get down to atleast 48.6 (school record) 10.69 and 21.5. I'm just looking for a solid plan to train with. I normally start with heavy volume to get endurance then eventually work on speed. I'm 5'9/145 btw. Open to any info!