1600m swim. 10 lengths warm up. 3 x (200m, 90s rest, 100m, 60s rest, 50m, 30s rest, 25m) 2mins recovery between sets. Increased the pace as the distance decreased and after each interval I practiced making a route choice decision on an O map. Hard to pick optimum routes in a short period of time straight after a swim effort but was good training.
Running5:52  1.19 km (4:56 / km) +4m4:51 / km ahr:153 max:172 rhr:66 shoes: NB Zante Foam Blue
Testing out my leg to see if I'm still getting pain. Good news is I didn't have any pain on this run but could feel a small amount of lingering pain that I don't think is anything but will keep doing S&C and not run again for a few days.
Strength & Conditioning25:00 
3x10 press ups, 3x15 reverse crunches, 3x15 squats, 3x15 hip abductions with band.