I tell you this because I'll be starting a rehab series tomorrow. Jason Fitzgerald from Strength Running has a great blog that I have used as a resource in the past. This just happens to be my first time mentioning him. Hopefully the exercises below will alleviate the pain and make me stronger.
In the meanwhile I'm going to increase my weekly swim mileage because it's super low right now. I've been getting more comfortable and having more fun in the water with new drills. Also I'm going to keep the cycling workouts to purely aerobic training so as not aggravate my knee further.