actually after thinking about it a little more....thinking more along the lines of this 2 week schedule

m 4 tempo
t 3 ez
w :30 5'up/dn- 10x1' w/ 1' rest
r 3 ez
f 4 tempo
s 3 ez
s :30 5'up/dn- 5x2' w/ 1' rest
m 3ez
t 4 tempo
w 3 ez
r :30 5'up/dn- 3x5' w/ 2' rest
f 3 ez
s :60 long
s 3 ez