Time~21m
Distance—
DifficultyEasy
The best session available this week: no impact at all, and it keeps the aerobic habit while the leg rests. Freestyle with a light flutter kick. AVOID BREASTSTROKE — its kick drives hip abduction and knee valgus, which is the exact loading pattern behind both the outer-knee and the groin pain. Push off the wall gently rather than hard. Otherwise as before: your best logged swim is 21 lengths (525 m) and the median is 12, so this sits inside what you have already done, and the lengths are the session, not the clock.
Route: Flat and short. Nothing to prove here.
Instructions
Warm-up
12 lengths easy, whatever stroke feels loose
Steady
212 × 25 m easy — rest on the wall as needed
Cooldown
32 lengths easy, mixed strokes
Read
4Fitbit records no heart rate in water, so this session is judged on lengths and on how it felt — nothing else.