You got it, Kyle!
Most pitching coaches who know their onions will tell you, you have to throw every day. Not pitching, just throwing---like playing catch for 20 to 30 minutes. That's what builds up and maintains the arm strength---long toss may be useful but actually has little if anything to do with it. It's not throwing for months at a stretch that will set a pitcher back, and then the poor goof has to work twice as hard to get back in the groove.
I used to throw every day, up to an hour at a time, and either it was a game of "ball and strike" with a good catcher or a couple of full bullpens a week, also with a good catcher. I didn't do much "long toss", and then only about the distance from third to first. I preferred to work with a catcher and throw all my pitches just to see how they were working, and if one of them wasn't behaving itself I would put it on the shelf for my next start and address the problem the next time I got together with my incredible pitching coach.
But I threw every day, unless I had the flu and had to stay in bed. Then I made up for it. 8)