Swimming workout Question?!

Swimming workout Question?

I'm trying to vary up my cardio workouts because I feel i cannot run less than 4 miles at all my workouts to get the same benefits anymore. which is normal. VARIETY!
I am starting to switch it up with swimming, as i hear it's an incredible full body workout.

Could you give me some examples or what I should do? just swim laps as hard as i can in the lap pool?
what are some extremely good workouts for swimmers that worked you into shape?
I'd really appreciate it, i'm a newcommer =P

2 weeks ago
and how long should these workouts be? please and thank you!
how many laps does a mile equal out to?

I'm on swim team and I used to think before I joined swimming didn't really work. But it DOES. I find the best things ever invented are the IMS, which is a 200 meter with a fifty (from one end to the other) butterfly, a fifty backstroke, a fifty breast stroke, and a fifty freestyle. Keep in mind to have a competitive pace, or else you're really just doi9ng leisure swimming.

Not up for that? try breast stroke and butterfly, they are the best full body strokes especially breast strtoke.

good luck :)