So 3 yrs after a micro-fracture and torn hip labrum surgery. my knee is basically shot. Simple land based cardio workouts cause my knee to blow up and hurt for weeks I can barely walk. Doc said best cardio is to start swimming.

I swim as well as a concrete block. Anyone have any simple aquatic workouts to start with? Results?

Daddy K needs to drop 20 lbs to get back down to 12-14% bf. probably up to about 20% now.