You know nothing Jon Snow wrote:
Please enlighten to me to what 400m runners to 4x200 all out days before a race and again please tell me the physiological response to you believe this gives?
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https://i.imgur.com/r02U15Y.png[/img]
Here's a screen shot from Clyde Harts late season workout week.
He has the 4 by 200 being done on tuesday and the meet on saturday. That's a time frame of exactly 96 hours.
Other coaches have expanded upon this concept as well and do a 4 by 200 workout exactly 96 hours before their race.
Clydes 4 by 200 doesn't appear to be at max speed but yet it's still a 4 by 200.
I have personally used this concept and expanded on it and did the 4 by 200 all out with rest periods of 2:30, 5:00, and 2:30 in between each one.
If you do the 4 by 200 with the rest periods above all out then you add up the time of the workout and it's a good indication of what you're going to run on race day in the 400 exactly 4 days or 96 hours later.
I'll have to find the other info about what other coaches use the 4 by 200 meter workout exactly 96 hours before race day. I know i've seen it somewhere else as well.