Here's the program that I'd do if I were you RiStar...
You can go three times a week to start..
10 throws at 45 ft, especially if it's cold, take what's needed just to feel like you can go back to the next distance. Atleast 10
8 throws from 60 feet
6 throws from 75 feet
5 from 90
3 from 105
3 from 120
3 from 135
3 from 150
2 from 170 working on keeping it on a line and full extension
2 from 190
2 from 210
That's 37 throws, not counting the warmups to get out to over 200' while keeping the ball on a line. When you get out here, if you feel good still you can throw a few more until the arm is fatigued. You really shouldn't need more than 5-10 more at this distance to feel a little tired in the arm. No need to go out too much further if your keeping the ball on a line. Then I'd bring it in to about 120' for a cooldown for about 5-8 throws, nice and easy. Wouldn't be a bad idea to throw a couple changeups from here either, just to get a feel. There ya go!