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RE: Swimming to Running, what is equivalent??
A bad form is actually good if you are cross-training for running. You can go very slow and still get in a great workout for your heart and core, which are the main targets from swimming.
With proper form you would need to swim a pretty fast pace to get any aerobic benefit, which also builds muscle mass in your upper body which you want to avoid.
One thing some elite runners who cross-train swimming use is anaerobic breathing. E.g. 10x100 with 25m breathing every 3rd, next 25m breathing every 5th, next 25m breathing every 7th stroke and then last 25m sprint. That makes your body more efficient at using oxygen.
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