Originally Posted by Khalid Khalil
also Oly in the gym? What exactly do you mean?
The olympic lifts. Snatch and Clean and Jerk. How can you be a member of this forum without knowing what the olympic lifts are?
The rest of your program looks pretty good, but I would change wednesday to a rest day while also keeping saturday and sunday rest days.
And as for sprint distances, I personally like really short sprints. My favorite sprint sessions are either 8x50m or 10x40m. For your goals I would rest completely between sprints.