Monday swim was the first good long hard swim in a while. 45 minutes in the water, and another 15 core in the dive tank. Lots of different stuff, good warmup, some drill while sharing the lane, some 100m on 2 min, and cool down. All good.
Tues was a bit of a disappointment. Did some knee exercises, then on my bike for warmup, 15 minutes each. Then out for a run. It was a beautiful day, sunny and a nice temp of about zero C. The first half hour was great, then my left calf kind of cramped up in a big dull knot. Tried stretching it out and walked. I'd hoped to run for more than an hour. Oh well. Iced it when I got home. It's still sore now, just before going to bed.