16:20 to 15:30

I would also like to mention i grew almost 5 inches between sophmore and junior year. Also my injury during cross country season of junior year was a stress fracture.

just 50-60 mpw with a 12 mile long run on Saturday, rest on Sundays. Run on soft surfaces as much as possible due to your injury history. Also, if possible, get in a hilly run at least once a week.

So do you think i will be able to do this?

you should be good for 15:30ish provided you run consistent mileage this summer without overdoing it.

also, make sure you pace yourself well in xc. you wanna run 5:00, 5:00, 5:00 for the first 3 miles. no going out in 4:45

Should i do doubles and how should i work my way up to 60mpw? What do i start with on week one and how do i progress safley?

You should consider cross training as well. I run with a guy who is in the 14s for the 5k, and his basework was as much as 50% cross training because of recurring injuries. Just make sure you are actually training, not just spinning the exercise bike with a magazine.

I do own bike and have a lap pool in our school. Is it better to swim or bike or a mix of both? Also should i do ot everyday?

Either activity is fine as log as your HR is raised in a similar way to running.

You might just substitute one or two runs a week with cross training

Do you think i can hit low 15:20s with my summer training at 60mpw and some cross training maybe 2 times a week?

that's a big jump. i think between my jr and sr yr, i maybe got 20 seconds faster. 50-60mpw for you, and try to to big singles. in the event that you have to, run doubles, but limit it.

Although i never had a junior year cross season so i dont know how fast i could have went last year.

You should up your mileage but you don't need to run more than 60mpw. But run your miles harder, no lalla-gagging. Aim for sub 7:00 down to 6:30 pace on your easy days. A 10miler once a week is long enough for the longest run, but make it a progression run from 7:00 pace down to 5:45 pace. No doubles, all singles.

Once a week do a tempo workout @ 10mile race pace down to 10km race pace. Maybe even run a few 5kms or 10km road races @ 95-100% effort. Tempo runs can be 4-5 x 1 mile repeats at 5:35~5:25 pace with 1min rest, or pick a 4-5 mile loop and run it hard aiming to saw off some time by the end of the summer.

And don't forget some speed: 8 x 400m @ 75~72 seconds with 2min rest (we don't want this to turn into an anaerobic capacity workout so take adequate recovery) or 12 x 200m in :35 with 1 min rest. Or run some hill reps, 10 x 5km race effort for :45 with a walk/jog recovery for 90secs.

Increase your mileage (and cross training "mileage") gradually, what you said, ~60, should be good, but it might take more than one summer to get to 15:30. If you can get good base and strength work in, you should definitely see improvements.