Tabata Leg Press to Improve Running Speed and Endurance

In this episode of the Running Raw Project: After nearly 4 months of adding Tabata sets to his normal running regimen, Tim has reached a new level of fitness and speed. This video demonstrates what a Tabata set might look like, although any exercise that creates a maximal effort can be used. Tabata is extremely difficult and painful. Please see your physician before attempting to include it in your exercise program.

Help! I have some questions regarding cross training?

I’m a high school runner and the Track season is quickly approaching! I only have like 2 months left and need to really step up my training now. I will be doing many events, but right now am focusing on my 1600m. I want to build my endurance (I already have great endurance, but want to strengthen it further), strength (really in need of this) and Lactate Threshold. What are some different swimming workouts I can do for each of these different thigns? Thank you very much, I appreciate anything you have to offer.
I should include this stuff:
I’m 6’2”
139lbs
Caucasian
I’ve been running for two years
I can run three miles it about 17:30
One mile in 4:50′s MAYBE (I haven’t done it in a while) but at least 5:05
Have very little swimming experience. I mean I can swim just fine, but I’m not conditioned to it
I am not strong at all, and need to work on that.

Thanks.