Thanks CC Bomp,
I'm always a bit nervous that my form might not be correct doing squats etc so I'll keep your advice in mind.

Tuesday 7th August

Cycled to boxing training:
Stretched out legs well and chest before starting this time. I'm hoping that not having tight muscles in my legs before beginning training will stop my knee getting pulled out of alignment.

I wore the knee brace again and probably will wear it for all boxing trainings for a while.

4 rounds of shadow to warm up - 1st normal and then put eye patch over my left eye.
I think my left eye is my dominant eye and I'm trying to get my right side stronger so I'm trying the eye patch thing Scrap often recommends in his posts.

I kept the eye patch on for some light sparring with Kristine then
About 30 mins with 2 min rounds and 20 to 30 second breaks.

For the first time in AGES I actually brought my back foot up instead of leaving it behind and I managed to work in my correct range rather than being too far away. I could take advantage of Kristine's openings more easily. Although I wore a couple more jabs i felt better than usual overall and really enjoyed it. I didn't bounce around as much perhaps because I found my range more easily?

4 rounds floor to ceiling ball with patch still on

3 rounds mirror work working on diagonal movement with patch off (it gets a bit sweaty and gross!)

6 times across the ring with bare feet on the medicine ball

Then did some resistance work 3 sets of the following:
- Sat on medicine ball and swung ball from outside to centre with arms out straight holding the ball - 15 reps from each direction.
- feet on the fit ball holding medicine ball in hands doing crunches - 30 reps
- normal crunches sitting on the fit ball - 30 reps
- 8 tricep dips with full bodyweight using roman chair thingy
- seated rows 15 reps with 18 kg
- back extensions on the stand thingy - no weight, 15 reps

Then cycled to the pool and downed a protein shake while stretching for about 30 mins. Wore short fins for the whole swimming workout which was somewhere between 40 and 50 minutes.

swimming warm up - 500 m
50 m freestyle with fingertrailing between each of the following for 50 m: backstroke, breast stroke with dolphin kick, freestyle and butterfly. Finished warm up with 100 m freestyle fingertrailing.

Then sprint set - 25 m sprint, 25 m freestyle fingertrailing recovery with each sprint and recovery completed within a one minute cycle before the next one.

Sprints were medley order ie. backstroke, breastroke (with dolphin kick so can wear fins), butterfly and freestyle. Did 4 sprints in that order and then had a full 1 minute cycle rest before repeating until I'd completed 5 sets (20 sprints)

Cool down - 200 m with alternating 25 m backstroke and 25 m freestyle fingertrailing.

This workout felt good. I think it got my circulation going and stretched all the muscles in my back. I have a good feeling afterwards that's not quite the same as that post hard run buzz - not from pure aerobic work. Fingertrailing was included with the aim of leading with my elbow rather than my hand which stretches my back more and makes the movement a little different from the way i box.