19th October - Swim (and knee update)

Swim was more recreational, didn't swim too far (under 1km). Knee started to hurt after 20-25 mintues.

I have been having physio on my knee. She has confirmed it is my IT band, also my VL is over developed and tends to swell.
I tried to play football the week before this and again, had knee pain.
In terms of causes, it is likely to be my cycling, probably not using my gluts enough, and maybe my saddle is too high, or my push down is not well-aligned.