I set out to do a 45 to 50 min recovery run, my leg started bothering me, even at slow pace. HR average was 145, I cut it short at 30 minutes. Probably stupid to run on it the day after a race. When will I learn to take injuries seriously.
I then went for a swim. 300 warm up, 2200 moderate, 300 cool down. Swim felt good, I did not push anything, just kept steady state tempo for main set. total swim time was 40 minutes.