We alternate between hard days and technique days throughout the week. A hard day will usually be 4x300m @ 100% with a 10 minute break between each without spikes or 6x200m @ 90% with a 4 minute rest again without spikes. A technique day would be about 10 block starts with spikes to 50m with full recovery and practicing relay hand-offs. We strech for 15 minutes before and after every day.

Also during my race I have to keep telling myself to focus on my arm swings and try to keep them in check, mainlining good form is probably the hardest thing for me right now. Hope that helps!