Depends, (off day program, pregame work, or getting hot will also be different from a starter to a relief guy) normally, you would start off any regular day pen session at 50-60% Velo. Working on repetition in mechanics, grips, release point. Working each pitch 2-5 each (normally never throw 5 hard breaking balls in a row)..**This early time was also when we worked on grips, finger pressure, run, cut, turning over the change up etc. Which would also be done on flat ground 60-120 feet away** Ramp up 70-80% then 100% last 3-5 each pitch.
In game getting hot (you've stayed stretched out, some weighted ball, maybe some band work etc). 4-5 easy tosses out front of the rubber. 4-5 fast behind the rubber (over extenuate the mechanics including leg kick or rotate of lower half) then 10/15 pitches on the bump and I'm ready to go!
Threw 4-5 days a week. Plus, appearances. Try to take 2 days off. 1 of the 2 for full rest (lower half heavy lifting, stretching, video, going over charted outings, and scouting reports) 1 for swimming, light jog, light bike, bands, hot tub.