PT 1:30:00 
Had my follow-up with Dr. Stone today. he did finally come to the conclusion that this was more then just a strength issue. He did like the flexibility of my IT band. He said I still wasn't strong in my rotaters, but I am stronger and I think he spoke to fast there. The physical therapists felt differently on that and he did come to the conclusion that this was more then a strength issue. He wants me to continue therapy, I would rather do it on my own to save the co-pay and I think they have done all they can- but I will play along to keep ahead of any reasoning that that could still be the issue. I will be doing these exercises probably forever. My form is just coming around now. I am not going to lose it. The thing is no matter how much I do to not cause irritation, this knee is still swelling. That swelling is inhibiting my quads, which he noted are still garbage. He is definitely right on that.
I was hoping there were other things to look at, but the focus was entirely on the arthritis, which does make sense. Not what I wanted to hear at all. That is a degenerative slope that I want to stop at all costs. If it is arthritis causing these issues, that scares me a lot. He gave me some literature to look at on injections of knee lubricant acids combined with polymers to avoid breakdown. They are the newest idea and are said to work best with mild arthritis so know is the time.
Full PT sat Y after aqua jog and at home (resistance band work, stretching, and rolling). Felt awful at first, during active warm-up. No strength for balance. I just couldn't fire my glutes well, especially on my left side. I was stalling and then when I finally just put my head down and went into a groove, no matter how bad, the day did improve. On the leg press, and the step downs and directional one-legged squats I was not only firing my glutes, but using them as, what felt like at least, the prime mover. I don't know if I have ever felt that. My left glute would fatigue at the end of each set of directional squats and I would loose balance.
Aqua-jogging 30:00 
30 minutes was all the time I had after my appointment with Dr. Stone and before open swim ended. It was actually about right. I struggled with my form, especially my left glute. I also really felt the swelling in my right knee. My lower quad was so so tight. I am assuming this is delayed onset from Sunday's orienteering. It did loosen up a little in water. My form never came entirely, but it got better and then worse. My left leg eventually stared to feel tight in the IT band. I was just not firing my glutes well on that side. At 30 minutes it was time to stop.