Update !

Monday 12th Jan
5 x 5 upper again; same as 5th Jan
Tuesday 13th Jan
Legs as Wednesday 7th
Wednesday 14th Jan
Went for a swim! Managed 34 lengths (1K) in 34 mins and also a full length underwater as I like to! Did another 7 lengths just for good measure too (trying to improve technique!)
Thursday 15th Jan
5x5 upper again, but threw in a couple of isolations too - 1 set of 12 x 16.5kg curls and 2 sets of tricep extensions at 14kg & 13Kg (1 arm, overhaead DB).
Friday 16th Jan
28 mile bike ride; (20 mile circuit maxing out), 71 minute circuit, 102 minutes total ride time.
Saturday 17th Jan
1K swim in 32 minutes (34 lengths), extra 500M warm up / cool down / technique improvement.
Got bloody cramp towards the last couple of lengths as I pulled up before crashing into someone and both hamstrings balled up! luckilly I was in the middle of the pool where I can just about stand up! Not a nice feeling at all!
Sunday I will be resting!