Decied to have a couple of days rest and chill out; back into the weights on:
Thursday 16th April

Similar to usual, or should I say what I've been currently doing:
Did 2 sets of leg work to get nicely warmed up, one exercise straight after the other which was using 50kg, 10 squats, 10 deadlifts and 25 calf raises.Then into 1 arm rows, again using as a decent upper warm up, 14.5kg x 30 per side then 15.5Kg x 30 per side.50 kg Bench press Warm up then into 70kg x 8 / 8 / 9 .Quite pleased with that bench.3 sets of curls & shrugs at 15.5 kg x 10 reps,delt raises and tricep kick backs.
was going to see how many pull ups (Body weight only) I could manage afterwards but got distracted and forgot!

As usual, did a load of ab work in between exercises.
Ankle and Knee still a little dodgy from bad swim technique, but feeling better. had a rest on friday and went for swim:

Saturday 18th April

Again, lane swimming early - however major difference is I didn't have a drink on firday night!
And for the first time (not hungover!) achieved a personal best! Managed to get the 1 K swim time down to 21mins 42 seconds. I was a bit sceptical about this at first as I was concentrating on my leg - ensuring not to wreck my knee and ankle again, and taking a split time every 10 lengths, except I had lost count but knew when approaching the 6 min barrier that will be right, so when it said 5mins 51 for the first split I was very surprised, but it made sense as I felt exhausted, and knew I would have to slow that pace down - I wasn't feeling good, in fact I nearly gave up to have a rest, but with other people around I convinced myself to push on, which I am glad I did, or the PB would never have happend!

So, splits were:
5:51 / 6:40 / 6:35 and 2:37 - all very good times, not just one split, so the rest and concentration on not doing my leg in (probably over-rotating) were worth it!
then had a good drink last night to celebrate!