Swim

3km
All moderate pace. Of note:
50m x 5 with band round ankles - i'm getting better at this slowly.
50m x 7 single arm drill
500m with PT paddles
100m Butterfly - the most i've ever done without stopping is 75m so really pleased with this. I started this with a few friends last summer and we've all had varying success at increasing the distance.
I actually had what proper swimmers describe as "feel for the water" for the first time ever tonight. Things are looking up.

As an aside I have been looking into knee pain on the bike as I get the odd niggle. I think i have developed a rule of thumb;
Upper anterior pain (quad) - saddle too low
Posterior pain - (hamstrings) - saddle too high
Lateral knee pain - stance to narrow and too toed in
Medial knee pain - stance to wide
I'll do a bit more digging and see whether it holds true.