• 7 pints after 5-a-side is never good preparation for my Friday training day, and so I surprised myself by getting right into the groove on this morning's swim. A few 100m sets to warm up whilst they swapped the lanes round and then straight into it almost non-stop.

    4137m swim in 1h26.

    Half of that was pull as my left ankle was a bit sore from 5-a-side, but even when kicking I don't put in that much effort with my legs. Amazingly my arms didn't seem to tire and my technique didn't fall away. Lovely feeling of speed through the water. Cramped up a bit in the last 5 minutes but that's my amazing dehydration preparation and forgetting to bring an electrolyte drink.

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