9km In the near barefoot vibrams. I'd forgotten how good it feels to run in these. I seem to have pulled a muscle in my left leg. The plan to go to the track was postponed.
Stopped off on the run and did 30min + some eccentric calf work for the achilles + shoulder exercises.
I've found a good training guide for swimming 10Km by the Outdoor swimming society. It's 10 weeks away and the advice is to add 500m a week building up to 8Km maximum.