lane swim 1:00:00 [4]
(injured)
ankle didnt hurt doing fast frontcrawl
can swim wilsst breathing every three strokes now , no problem
tried a couple of tumble turns at the end
did 2x f , 2xbk, 2xbr
10xf, 2xbr,2xpull, 4xf all x4
then swam and did some pull on front and back for last 10mins :)
Run 10:00 [2]
(injured)
10min jog on ankle to trial running, just a of lap around viallge.
held out fine , felt it in the last few minutes but it wasnt pain, just stiffness really
will try 15 miuted tmorro