There is no simple answer to that question. You said you ran 70 mpw and got injured, was that a stress fracture, IT band issues, sprained ankle? That can make a big difference as to whether you should go up in volume. You also have to look at the intensity you were running. Was that running hard intervals, sprints, tempo runs or just easy volume? If you have some biomechancial issues, you don't need to go up in volume if you are running poorly. You need to learn how to run efficiently, by learning how to sprint while also get physically stronger. If you are lifting weights and doing general strength exercises, you are doing the right thing in that regard.
Pool running and biking can be a great way to increase aerobic abilities, while also keeping stress levels low, but stress is stress. You could keep your running volume low, while increasing auxiliary work and still get a stress fracture, because your body was fatigued from all of the other work.
It's the middle of June right now and you still have 16-20 weeks until championship cross country season. You can slowly increase cross training and auxiliary work volumes over the next 10 weeks to find what is suitable for you. Just make sure to take a down week every 3-4 weeks. Drop volume by 20-25 percent to ensure you are recovering and adapting to the hard work weeks. Just remember, it's ok to be a little slower in August and September to ensure that you are specifically fit in October and November.
You also need to make sure that you are eating, sleeping and recovering to the best of your abilities. Take a multi vitamin every day and eat lots of iron rich foods. That much work requires 4,000-5000 calories every day. So make sure to eat 4-5 meals everyday, while drinking 1-2 gallons of water everyday. Work on sleeping 9 hours a night and stay off of your feet as much as you can. Hope that helps and good luck!