Mon 5th 

* Today was the first morning I was lying in bed thinking it was the first time I could remember that I felt ZERO negative feeling in my knee. It felt a little strained after the swim yesterday and then again after the row today...

Row 3 x 2000m; 4min rest

1) 2000 @2:00, 20sr
2) 2000 @1:57, 22sr
3) 2000 @1:54, 24sr

Sun 4th 

AM - did some light drills with Ciaran. Knee was ok but when he grabbed my left shin for a roll into an armour, it felt a little compromised.

PM - swim in the 40ft with the lads

Sat 3rd 

4 x 1000m; 4min rest

1) 3:33.1 / 26sm
2) 3:31.6 / 27sm
3) 3:31.1 / 27sm
4) 3:29.0 / 28sm

Fri 2nd

AM - some GMB stuff - need to get back to more consistency with this 

A. Barbell Split Squat 4 x 10left / 8 right 40kgs 
B1. Chins 3 x 10 neutral grip
B2. DB Lat Raise 3 x 15 8kgs