Easter Monday, a public holiday but the rehab programme goes on. Started the day with a slow swim from Manly over to Shelly Beach. Only about 1.4km but this is my first swim in the open ocean since I hurt myself so it was significant for me. Took me about 40 minutes to cover the distance. Shoulders hurting.

In the afternoon walked over to Little Manly Beach with Rick and Lynda. They were doing a long walk around North Head with Denise and others from the BBC. This was too much for me at this stage of recovery. I walked them over to the Little Manly carpark and then came back alone along the beach. Tried to push it along at a moderate pace. Covered the 2.6km in about 40 minutes which wasn’t too bad. I was pretty tired at the end and my leg was aching but no harm done I don’t think.

Back in the ocean at Manly. Pleased with that.