6 x 50 on 0:90 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy
10 x 50 on 2:00 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy
10 x 25 on 1:00 as 25 fr easy / 25 br
20 x 25 on 0:30 as 25 fr easy / 25 br
1 minute vertical kick (flutter / dolphin)
Amended dryland stuff:
20 vertical jumps on to a platform
There's a wooden table used for water coolers at the track which measures 38" high. I have wanted to jump on it for some time, but would rather work up to something like that in increments. I said "why not?" went for it and it worked out smoothly. So I did 20 of them resting 5 to 30 seconds between. Started adding the distance from the platform in increments to about 3' broad-wise, then I almost missed one.
1 x 10 vertical jumps on ~40° slant (heels up) with arms streamlined
Jumping up from a slanting surface makes it easy to get real low and rebound each consecutive jump in a springy manner
10 x 10 seconds fast run with 20 seconds rest.